Fish, cod, Pacific, raw (may have been previously frozen): Nutrition Facts
Generic food Frozen Fish and Seafood
Fish, cod, Pacific, raw (may have been previously frozen) contains 69 kcal per 100 g. A typical serving of 1 fillet (116 g) provides about 80 kcal.
Roughly 94% of its calories come from protein, with 6% from fat and 0% from carbohydrates (estimated with general energy factors).
That is less energy than the typical item in finfish and shellfish products on FoodFactly, where the median is 119 kcal per 100 g across 286 foods.
100 g provides 83% of the Daily Value for Vitamin B12, 42% of the Daily Value for selenium and 22% of the Daily Value for phosphorus.
These values are for the frozen food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 69 kcal | |
| Total fat M | 0.41 g | 0.5% |
| Saturated fat C | 0.085 g | 0.4% |
| Trans fat C | 0.005 g | |
| Cholesterol M | 47 mg | 16% |
| Sodium M | 303 mg | 13% |
| Total carbohydrates Z | 0 g | 0% |
| Dietary fiber Z | 0 g | 0% |
| Total sugars Z | 0 g | |
| Protein M | 15.3 g | 31% |
| Vitamin A ? | 2 µg | 0.2% |
| Vitamin C M | 0 mg | 0% |
| Vitamin D ? | 0.5 µg | 3% |
| Vitamin E M | 0.54 mg | 4% |
| Vitamin K M | 0 µg | 0% |
| Thiamin (B1) M | 0.033 mg | 3% |
| Riboflavin (B2) M | 0.045 mg | 3% |
| Niacin (B3) M | 1.1 mg | 7% |
| Pantothenic acid (B5) M | 0.29 mg | 6% |
| Vitamin B6 M | 0.12 mg | 7% |
| Folate (B9) C | 7 µg | 2% |
| Vitamin B12 M | 2 µg | 83% |
| Choline C | 65 mg | 12% |
| Calcium M | 8 mg | 0.6% |
| Iron M | 0.16 mg | 0.9% |
| Magnesium M | 20 mg | 5% |
| Phosphorus M | 281 mg | 22% |
| Potassium M | 235 mg | 5% |
| Zinc M | 0.31 mg | 3% |
| Copper M | 0.019 mg | 2% |
| Manganese M | 0.012 mg | 0.5% |
| Selenium M | 22.9 µg | 42% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 94%
- Fat 6%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein15.3 gin the lowest quarter of finfish and shellfish products (median 19.9 g)
- Fat0.41 gin the lowest quarter of finfish and shellfish products (median 2.7 g)
- Saturated fat0.085 gin the lowest quarter of finfish and shellfish products (median 0.63 g)
- Sodium303 mgabove the median for finfish and shellfish products (median 93.9 mg)
- Protein per 100 kcal22.1 gprotein density, useful for comparing foods with different calorie levels
- Water84 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.073 g |
|---|---|
| Polyunsaturated fat C | 0.16 g |
Sugars and starch (6)
| Starch M | 0 g |
|---|---|
| Glucose M | 0 g |
| Fructose M | 0 g |
| Lactose M | 0 g |
| Maltose M | 0 g |
| Galactose M | 0 g |
Amino acids (18)
| Tryptophan M | 0.19 g |
|---|---|
| Threonine M | 0.66 g |
| Isoleucine M | 0.68 g |
| Leucine M | 1.2 g |
| Lysine M | 1.4 g |
| Methionine M | 0.42 g |
| Cystine M | 0.14 g |
| Phenylalanine M | 0.6 g |
| Tyrosine M | 0.55 g |
| Valine M | 0.73 g |
| Arginine M | 0.98 g |
| Histidine M | 0.32 g |
| Alanine M | 0.88 g |
| Aspartic acid M | 1.5 g |
| Glutamic acid M | 2.3 g |
| Glycine M | 0.71 g |
| Proline M | 0.51 g |
| Serine M | 0.65 g |
Individual fatty acids (46)
| EPA (omega-3, 20:5 n-3) M | 0.034 g |
|---|---|
| DHA (omega-3, 22:6 n-3) M | 0.096 g |
| ALA (omega-3, 18:3 n-3) M | 0.001 g |
| Linoleic acid (omega-6, 18:2) ? | 0.017 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 M | 0 g |
| SFA 8:0 M | 0 g |
| SFA 10:0 ? | 0 g |
| SFA 12:0 M | 0.001 g |
| SFA 14:0 M | 0.003 g |
| SFA 16:0 M | 0.057 g |
| SFA 18:0 M | 0.021 g |
| SFA 20:0 M | 0 g |
| MUFA 18:1 ? | 0.042 g |
| PUFA 18:3 ? | 0.001 g |
| PUFA 20:4 M | 0.008 g |
| SFA 22:0 M | 0 g |
| MUFA 14:1 M | 0.001 g |
| MUFA 16:1 ? | 0.004 g |
| PUFA 18:4 M | 0 g |
| MUFA 20:1 M | 0.005 g |
| MUFA 22:1 ? | 0.001 g |
| PUFA 22:5 n-3 (DPA) M | 0.004 g |
| SFA 15:0 M | 0.001 g |
| SFA 17:0 M | 0.001 g |
| SFA 24:0 M | 0 g |
| TFA 16:1 t M | 0.001 g |
| TFA 18:1 t M | 0.002 g |
| TFA 22:1 t M | 0 g |
| TFA 18:2 t not further defined M | 0.002 g |
| PUFA 18:2 CLAs M | 0 g |
| MUFA 24:1 c M | 0.004 g |
| PUFA 20:2 n-6 c,c M | 0.001 g |
| MUFA 16:1 c M | 0.004 g |
| MUFA 18:1 c M | 0.039 g |
| PUFA 18:2 n-6 c,c M | 0.015 g |
| MUFA 22:1 c M | 0.001 g |
| PUFA 18:3 n-6 c,c,c M | 0 g |
| MUFA 17:1 M | 0.014 g |
| PUFA 20:3 ? | 0.002 g |
| Fatty acids, total trans-monoenoic C | 0.003 g |
| Fatty acids, total trans-polyenoic C | 0.002 g |
| MUFA 15:1 M | 0.002 g |
| PUFA 20:3 n-3 M | 0 g |
| PUFA 20:3 n-6 M | 0.001 g |
| PUFA 22:4 M | 0.001 g |
Carotenoids (15)
| Beta-carotene Z | 0 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol M | 2 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units M | 20 IU |
| Vitamin D3 (cholecalciferol) M | 0.5 µg |
| Cryptoxanthin, beta Z | 0 µg |
| Tocopherol, beta M | 0 mg |
| Tocopherol, gamma M | 0 mg |
| Tocopherol, delta M | 0 mg |
| Tocotrienol, alpha M | 0 mg |
| Tocotrienol, beta M | 0 mg |
| Tocotrienol, gamma M | 0 mg |
| Tocotrienol, delta M | 0 mg |
Other components (13)
| Water M | 84 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 1.5 g |
| Theobromine Z | 0 mg |
| Energy C | 288 kJ |
| Vitamin A, IU ? | 6 IU |
| Vitamin K (Menaquinone-4) M | 0 µg |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
| Folic acid Z | 0 µg |
| Folate, food ? | 7 µg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Other forms of Fish
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Fish, salmon, king, chinook, smoked and canned (Alaska Native) Cooked | 150 | 23.2 g | 0 g | 5.9 g |
| Fish, salmon, king, chinook, smoked, brined (Alaska Native) Cooked | 430 | 39.9 g | 0 g | 30 g |
| Fish, salmon, king, chinook, liver (Alaska Native) | 156 | 16.6 g | 4.3 g | 8 g |
| Fish, whitefish, broad, liver (Alaska Native) | 104 | 11 g | 5.1 g | 4.4 g |
| Fish, halibut, raw, with skin (Alaska Native) Raw | 116 | 20.5 g | 1.8 g | 2.9 g |
| Fish, salmon, coho (silver), raw (Alaska Native) Raw | 140 | 22.6 g | 0 g | 5.6 g |
| Fish, salmon, red, canned, bones removed (Alaska Native) Canned | 161 | 27.3 g | 0 g | 5.8 g |
| Fish, whitefish, eggs (Alaska Native) | 104 | 14.7 g | 4.9 g | 2.9 g |
| Fish, salmon, red, (sockeye), canned, smoked (Alaska Native) Cooked | 206 | 35.2 g | 0 g | 7.3 g |
| Fish, salmon, red, (sockeye), kippered (Alaska Native) | 141 | 24.5 g | 0 g | 4.8 g |
| Fish, salmon, king, with skin, kippered, (Alaska Native) | 209 | 23.2 g | 0 g | 13 g |
| Fish, sheefish, raw (Alaska Native) Raw | 115 | 22.3 g | 0 g | 2.8 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Snow crab, legs only, frozen Frozen | 69 | 15.5 g | 1.1 g | 0.29 g |
| Cod, Pacific or Alaskan, frozen, wild caught Frozen | 61 | 14.2 g | 0.52 g | 0.22 g |
| Scallops, bay, Patagonian, frozen, wild caught Frozen | 78 | 16.4 g | 2.3 g | 0.42 g |
| Scallops, sea, frozen, wild caught Frozen | 66 | 13.5 g | 2 g | 0.49 g |
| Lobster, tail only, frozen, wild caught Frozen | 59 | 13 g | 0.89 g | 0.37 g |
| Halibut, frozen, wild caught Frozen | 81 | 19.1 g | 0 g | 0.59 g |
| Mahi mahi, frozen, wild caught Frozen | 84 | 19.8 g | 0.29 g | 0.38 g |
| Snapper, frozen, wild caught Frozen | 90 | 20.7 g | 0.44 g | 0.57 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in frozen fish?
100 g of frozen fish has 69 kcal. 1 fillet (116 g): about 80 kcal. 3 oz (85 g): about 59 kcal.
Is frozen fish high in protein?
Frozen fish contains 15.3 g of protein per 100 g (31% of the 50 g Daily Value), or 17.7 g in 1 fillet (116 g). About 94% of its calories come from protein. Compared with other finfish and shellfish products, that is in the lowest quarter (median 19.9 g).
How many carbs are in frozen fish?
Frozen fish has 0 g of total carbohydrates per 100 g, including 0 g of fiber and 0 g of sugars.
How much fat is in frozen fish?
Frozen fish contains 0.41 g of fat per 100 g, of which 0.085 g is saturated (0.4% of the Daily Value).
What vitamins and minerals does frozen fish contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B12 (83% DV), selenium (42% DV), phosphorus (22% DV) and choline (12% DV). The full list is in the vitamins and minerals table above.
How much sodium is in frozen fish?
100 g contains 303 mg of sodium, 13% of the 2,300 mg Daily Value.
Does fish have the same nutrition frozen and cooked?
No. Per 100 g, fish, cod, Pacific, raw (may have been previously frozen) has 69 kcal, while fish, salmon, king, chinook, smoked and canned (Alaska Native) has 150 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 174191. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.