How many calories in cod
A baked cod fillet has about 135 kcal, with 30 g of protein.
Portion
To burn it off
Cod is a white fish, which means it's very lean. Almost everything in it is protein.
One fillet is 135 kcal, with 30 g of protein and about 1 g of fat. That's a lot of protein for very few calories.
The catch is how it's cooked. Battered cod from the chippy is a different story, because the batter and the frying oil add far more than the fish.
Tips
- 1Bake it with lemon, herbs and a drizzle of oil, done in about 15 minutes.
- 2Try a fish pie topping of mash instead of a pastry lid.
- 3At the chippy, peel off some of the batter if you just want the fish.
Where it comes from
Cod has fed Europe for over a thousand years. Cod bones from Haithabu, a Viking trading port on the Baltic, dated between 800 and 1066, turned out through their DNA to come from the Arctic waters off Lofoten in northern Norway. They were carried there as stockfish, cod dried in the cold air, which makes it one of Europe's earliest long distance trades.
Where does our food come from? · Source: ScienceDaily, Viking cod bones reveal 1,000 year history of European fish trade (University of Cambridge, 2017)
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baked cod fillet
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Questions
How much protein is in a cod fillet?
About 30 g, which is a lot for 135 kcal.
Is cod lower in calories than salmon?
Yes, cod is much leaner. Salmon has more fat, which is why it's richer.
Does battered cod have a lot more?
Yes, the batter and the oil add a lot. The plain fillet is only 135.
Do I weigh cod raw or cooked?
Either, just log it the way you weighed it. Fish loses water as it cooks, so 100 g of raw cod is about 80 kcal and 100 g cooked is about 105.
Does frozen cod have the same calories as fresh?
Yes, plain frozen fillets have the same calories and protein as fresh. Just check the pack for breadcrumbs, batter or a sauce.
