Cod nutrition facts

Cod (3 oz, 85 g) has 89 calories, 19.4 g protein, 0 g fiber, 0.7 g fat. It is an excellent source of selenium (58% DV), protein (39% DV), vitamin B12 (37% DV) and a good source of vitamin B6 and niacin.

Selenium 58% DV Protein 39% DV Vitamin B12 37% DV Vitamin B6 14% DV Niacin 13% DV

Nutrition Facts

Serving size3 oz (85 g)

Calories89

Total Fat 0.7g0.9%

Saturated Fat 0.1g0.7%

Cholesterol 47mg16%

Sodium 66mg2.9%

Total Carbohydrate 0g0%

Dietary Fiber 0g0%

Total Sugars 0g

Protein 19.4g39%

Vitamin D 1.02µg5.1%

Calcium 12mg0.9%

Iron 0.4mg2.3%

Potassium 207mg4.4%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 92%
■ Fat 8%
■ Carbohydrate 0%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

0.4

Inflammatory profile anti-inflammatory

Lower is more anti-inflammatory. Percentile 29 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in cod

Nutrient	Per 3 oz	% Daily Value
Macronutrients
Calories	89 kcal	4.5%
Protein	19.4 g	39%
Total fat	0.7 g	0.9%
Carbohydrate	0 g	0%
Fiber	0 g	0%
Sugars	0 g	no DV
Fats
Saturated fat	0.1 g	0.7%
Monounsaturated fat	0.1 g	no DV
Polyunsaturated fat	0.2 g	no DV
Omega-3 (ALA+EPA+DHA)	0.14 g	no DV
Omega-6 (linoleic)	0.01 g	no DV
Cholesterol	47 mg	16%
Vitamins
Vitamin C	0.8 mg	0.9%
Thiamin (B1)	0.07 mg	6.2%
Riboflavin (B2)	0.07 mg	5.2%
Niacin (B3)	2.1 mg	13%
Pantothenic acid (B5)	0.15 mg	3.1%
Vitamin B6	0.24 mg	14%
Folate (DFE)	7 µg	1.7%
Vitamin B12	0.89 µg	37%
Vitamin A (RAE)	12 µg	1.3%
Vitamin E	0.69 mg	4.6%
Vitamin D	1.02 µg	5.1%
Vitamin K	0.1 µg	0.1%
Choline	71 mg	13%
Minerals
Sodium	66 mg	2.9%
Calcium	12 mg	0.9%
Iron	0.4 mg	2.3%
Magnesium	36 mg	8.5%
Phosphorus	117 mg	9.4%
Potassium	207 mg	4.4%
Zinc	0.5 mg	4.5%
Copper	0.03 mg	3.4%
Manganese	0.02 mg	0.7%
Selenium	32 µg	58%
Carotenoids
Beta-carotene	0 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
Water	65 g	no DV
Amino acids
Tryptophan	0.218 g	no DV
Threonine	0.851 g	no DV
Isoleucine	0.894 g	no DV
Leucine	1.578 g	no DV
Lysine	1.782 g	no DV
Methionine	0.575 g	no DV
Phenylalanine	0.757 g	no DV
Valine	1 g	no DV
Histidine	0.571 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	105 kcal	5.2%
Protein	22.8 g	46%
Total fat	0.9 g	1.1%
Carbohydrate	0 g	0%
Fiber	0 g	0%
Sugars	0 g	no DV
Fats
Saturated fat	0.2 g	0.8%
Monounsaturated fat	0.1 g	no DV
Polyunsaturated fat	0.3 g	no DV
Omega-3 (ALA+EPA+DHA)	0.16 g	no DV
Omega-6 (linoleic)	0.01 g	no DV
Cholesterol	55 mg	18%
Vitamins
Vitamin C	1 mg	1.1%
Thiamin (B1)	0.09 mg	7.3%
Riboflavin (B2)	0.08 mg	6.1%
Niacin (B3)	2.5 mg	16%
Pantothenic acid (B5)	0.18 mg	3.6%
Vitamin B6	0.28 mg	17%
Folate (DFE)	8 µg	2%
Vitamin B12	1.05 µg	44%
Vitamin A (RAE)	14 µg	1.6%
Vitamin E	0.81 mg	5.4%
Vitamin D	1.2 µg	6%
Vitamin K	0.1 µg	0.1%
Choline	84 mg	15%
Minerals
Sodium	78 mg	3.4%
Calcium	14 mg	1.1%
Iron	0.5 mg	2.7%
Magnesium	42 mg	10%
Phosphorus	138 mg	11%
Potassium	244 mg	5.2%
Zinc	0.6 mg	5.3%
Copper	0.04 mg	4%
Manganese	0.02 mg	0.9%
Selenium	37.6 µg	68%
Carotenoids
Beta-carotene	0 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
Water	76 g	no DV
Amino acids
Tryptophan	0.256 g	no DV
Threonine	1.001 g	no DV
Isoleucine	1.052 g	no DV
Leucine	1.856 g	no DV
Lysine	2.097 g	no DV
Methionine	0.676 g	no DV
Phenylalanine	0.891 g	no DV
Valine	1.176 g	no DV
Histidine	0.672 g	no DV

Nutrient	Per 1 oz (28 g)	% Daily Value
Macronutrients
Calories	30 kcal	1.5%
Protein	6.5 g	13%
Total fat	0.2 g	0.3%
Carbohydrate	0 g	0%
Fiber	0 g	0%
Sugars	0 g	no DV
Fats
Saturated fat	0 g	0.2%
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0.1 g	no DV
Omega-3 (ALA+EPA+DHA)	0.05 g	no DV
Omega-6 (linoleic)	0 g	no DV
Cholesterol	16 mg	5.2%
Vitamins
Vitamin C	0.3 mg	0.3%
Thiamin (B1)	0.02 mg	2.1%
Riboflavin (B2)	0.02 mg	1.7%
Niacin (B3)	0.7 mg	4.5%
Pantothenic acid (B5)	0.05 mg	1%
Vitamin B6	0.08 mg	4.7%
Folate (DFE)	2 µg	0.6%
Vitamin B12	0.3 µg	12%
Vitamin A (RAE)	4 µg	0.4%
Vitamin E	0.23 mg	1.5%
Vitamin D	0.34 µg	1.7%
Vitamin K	0 µg	0%
Choline	24 mg	4.3%
Minerals
Sodium	22 mg	1%
Calcium	4 mg	0.3%
Iron	0.1 mg	0.8%
Magnesium	12 mg	2.8%
Phosphorus	39 mg	3.1%
Potassium	69 mg	1.5%
Zinc	0.2 mg	1.5%
Copper	0.01 mg	1.1%
Manganese	0.01 mg	0.2%
Selenium	10.7 µg	19%
Carotenoids
Beta-carotene	0 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
Water	22 g	no DV
Amino acids
Tryptophan	0.073 g	no DV
Threonine	0.284 g	no DV
Isoleucine	0.298 g	no DV
Leucine	0.526 g	no DV
Lysine	0.594 g	no DV
Methionine	0.192 g	no DV
Phenylalanine	0.253 g	no DV
Valine	0.333 g	no DV
Histidine	0.191 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #171956 ("Fish, cod, Atlantic, cooked, dry heat").

Frequently asked questions

How many calories are in cod?

Cod has 89 calories per 3 oz (85 g), or 105 calories per 100 g, according to USDA FoodData Central.

How much protein is in cod?

19.4 g of protein per 3 oz, which is 39% of the 50 g Daily Value.

What is cod rich in?

Per serving, cod is richest in Selenium at 58% of the Daily Value, Protein (39%), Vitamin B12 (37%), Vitamin B6 (14%).

Is cod healthy?

By nutrient density, cod scores 65 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is anti-inflammatory compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More fish and seafood

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.