Know what’s on your plate
Atlantic cod
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 82 kcal —
- Protein 18 g 36%
- Carbohydrate 0 g 0%
- Fat 0.7 g 1%
- Saturated fat 0.1 g 1%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 54 mg 2%
- Cholesterol 43 mg 14%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 12 µg 1%
- Vitamin C 1 mg 1%
- Vitamin D 0.9 µg 5%
- Vitamin E 0.64 mg 4%
- Vitamin K 0.1 µg 0%
- Thiamin (B1) 0.08 mg 6%
- Riboflavin (B2) 0.07 mg 5%
- Niacin (B3) 2.1 mg 13%
- Pantothenic acid (B5) 0.15 mg 3%
- Vitamin B6 0.25 mg 14%
- Folate (B9) 7 µg 2%
- Vitamin B12 0.91 µg 38%
- Choline 65.2 mg 12%
Minerals
- Calcium 16 mg 1%
- Iron 0.38 mg 2%
- Magnesium 32 mg 8%
- Phosphorus 203 mg 16%
- Potassium 413 mg 9%
- Zinc 0.45 mg 4%
- Copper 0.03 mg 3%
- Manganese 0.02 mg 1%
- Selenium 33.1 µg 60%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 82 | 18 g | 0 g | 0.7 g |
| 1 × oz | 85 g | 70 | 15 g | 0 g | 0.6 g |
| 1 × fillet | 231 g | 189 | 41 g | 0 g | 1.5 g |
| 2 × oz | 170 g | 139 | 30 g | 0 g | 1.1 g |
| ½ × oz | 42.5 g | 35 | 7.6 g | 0 g | 0.3 g |
| 3 × oz | 255 g | 209 | 45 g | 0 g | 1.7 g |
| 4 × oz | 340 g | 279 | 61 g | 0 g | 2.3 g |
Similar foods
- Atlantic scrod codraw82 kcal / 100 g
- Pacific codcooked84 kcal / 100 g
- Atlantic pollockraw92 kcal / 100 g
- Codfresh, raw76 kcal / 100 g
- Wild codraw79 kcal / 100 g
- Wild Atlantic salmonatlantic, wild, raw142 kcal / 100 g
- Spanish mackerelatlantic, raw139 kcal / 100 g
- Alaska pollockraw56 kcal / 100 g
- Cod filletrolled in breadcrumbs, raw142 kcal / 100 g
- Codfishfried75 kcal / 100 g
Questions about Atlantic cod
How long should you bake Atlantic cod?
Bake fillets at 200°C for about 10–15 minutes, depending on their thickness. They are ready when the flesh turns opaque and flakes easily; check that the centre reaches 63°C.
How do you stop Atlantic cod from drying out when frying it?
Pat the fillet dry, season it, then fry it in a lightly oiled pan over medium heat for about 3–4 minutes per side. Take it off the heat as soon as it flakes; a thick fillet may need a little longer.
Can you cook Atlantic cod from frozen?
Yes. Put the frozen fillets in a covered baking dish with a splash of liquid and bake at 200°C for roughly 20–25 minutes, until opaque and cooked through. Remove any excess water released during cooking before serving.
How should you store fresh Atlantic cod?
Keep it covered in the coldest part of the fridge and cook it within 1–2 days of buying it. To freeze it, wrap the fillets tightly and thaw them overnight in the fridge before cooking.
What goes well with Atlantic cod?
Its mild flavour pairs well with lemon, parsley, butter, capers and garlic, as well as potatoes, peas or greens. Use it in fish pie, chowder or battered fish with chips.
Can you use Atlantic cod instead of haddock?
Yes: Atlantic cod and haddock both have mild, flaky white flesh, so you can swap them in fish pie, chowder or battered fish. Cod is often a little thicker, so check the centre is cooked before serving.
Is Atlantic cod a good source of protein?
Yes. A typical 85 g portion provides 15 g of protein, making it a protein-rich choice for a meal.
Which nutrients stand out in Atlantic cod?
A 100 g portion is a source of selenium, phosphorus and vitamin B12. It is naturally low in fat, with 0.7 g of fat per 100 g.
Source: USDA FoodData Central 171955 · per 100 g · carbohydrate per EU label, fibre excluded
