How many calories are in 8 oz of baked cod?

November 7, 2025 •

4 min read

An 8-ounce serving of a simply baked Pacific cod contains approximately 150-160 calories, while the same amount of Atlantic cod is closer to 185-190 calories. These figures demonstrate how minimal seasoning can keep this meal exceptionally lean and healthy. The question of how many calories are in 8 oz of baked cod has a simple answer that changes slightly depending on the fish's origin and preparation.

Quick Summary

A standard 8 oz serving of simply baked cod typically contains 150 to 190 calories, offering a significant amount of lean protein with minimal fat. The exact count varies based on the species and cooking method.

Key Points

Low Calorie Count: An 8 oz serving of simply baked cod contains between 150 and 190 calories, making it a very light meal option.
High in Lean Protein: This portion provides a substantial amount of high-quality protein, with Atlantic cod offering around 40 grams.
Minimal Fat: Baked cod is naturally low in fat, especially when prepared without added oils or butter, contributing to its low overall calorie count.
Preparation is Key: The final calorie total is heavily influenced by cooking methods and ingredients. Avoid heavy sauces, breading, and excessive fats to keep the meal lean.
Nutrient-Dense: Despite its low-calorie profile, cod is packed with essential nutrients like B vitamins, phosphorus, and selenium.
Species Matters: Atlantic cod is slightly higher in calories and fat than Pacific cod, though both remain very lean options.

Calories and Nutritional Breakdown of Baked Cod

Cod is celebrated as a high-protein, low-fat fish, making it a favorite for those managing their weight or looking for a lean protein source. The exact calorie count for 8 oz of baked cod can vary slightly based on the type of cod (Pacific or Atlantic) and the cooking method, specifically any added fats or ingredients. For a basic baked preparation with minimal seasoning, the calorie count is quite low. A plain 8-ounce fillet of baked Pacific cod, for instance, contains roughly 156 calories, while an Atlantic cod fillet of the same size holds about 186 calories. This difference is attributed to slight variations in their natural fat content.

Factors Affecting Calorie Count

Several elements can influence the total calories in your baked cod. Understanding these can help you better control your meal's nutritional impact.

Added Fats: Using ingredients like olive oil, butter, or mayonnaise to prepare your cod will significantly increase the calorie count. A single tablespoon of olive oil adds around 120 calories, while butter adds approximately 100 calories per tablespoon. To keep calories to a minimum, use non-stick cooking spray or a very light brush of oil.
Breadings and Toppings: Coating your fish in breadcrumbs, flour, or a cheese topping can quickly increase the total caloric value. For a lower-calorie crunch, consider using a light dusting of almond flour or crushed crackers sparingly.
Sauces and Marinades: Heavy cream-based or sugary sauces can introduce a high number of hidden calories. Stick to simple, fresh ingredients like lemon juice, herbs, and spices for flavor without the caloric impact.
Portion Size: While our focus is on 8 oz, many store-bought fillets come in different sizes. Always check the weight of your specific portion to get an accurate calorie count. For reference, a 3-ounce serving of cooked Atlantic cod is only about 90 calories.

Nutritional Profile of 8 oz Baked Cod

Beyond just calories, baked cod offers an impressive array of nutrients. An 8-ounce serving is an excellent source of lean protein, essential for muscle repair and growth. It is also packed with vitamins and minerals vital for overall health.

Here is a general nutritional breakdown for 8 ounces of plain, baked Atlantic cod:

Calories: 186 kcal
Protein: ~40g
Fat: ~2g (mostly polyunsaturated and monounsaturated)
Carbohydrates: 0g
Sodium: ~122mg
Vitamin B12: Excellent source
Potassium: Excellent source
Selenium: Excellent source

The Importance of Lean Protein

Consuming lean protein sources like cod is beneficial for a healthy diet. The high protein content in cod helps promote a feeling of fullness, which can aid in weight management by reducing overall food intake. Unlike fatty fish such as salmon, which are high in omega-3s, cod has a lower fat content. While omega-3s are crucial for heart health, cod's lower fat makes it ideal for very low-calorie diets and those aiming for minimal fat intake.

Cooking Baked Cod for Maximum Health

To ensure your baked cod remains a low-calorie meal, consider these preparation tips:

Use Citrus: A squeeze of lemon or lime juice adds a bright, fresh flavor with virtually no calories.
Herb and Spice It Up: Season generously with dried or fresh herbs like dill, parsley, and rosemary. Spices such as paprika, garlic powder, and black pepper are also great for boosting flavor without calories.
Bake in Foil or Parchment: Encasing the cod in foil or parchment paper with a splash of broth or wine creates a steamy environment that keeps the fish moist without the need for added oil.
Pair with Vegetables: Serve your baked cod with a generous portion of steamed or roasted vegetables. This adds volume, fiber, and nutrients to your meal, increasing satiety.

Comparison Table: 8 oz Baked Cod vs. Other Fish


Fish Type (8 oz, baked, plain)	Calories (approx.)	Protein (approx.)	Fat (approx.)	Notes
Cod (Atlantic)	186	40g	2g	Very lean, high protein.
Cod (Pacific)	156	35g	1g	Slightly lower calories and fat than Atlantic.
Salmon	412 (Atlantic)	46g	22g	Higher in calories and beneficial omega-3 fats.
Halibut	310	40g	8g	Lean, with a slightly higher calorie count due to more fat.
Haddock	225	45g	3g	Similar nutritional profile to cod, also very lean.

Conclusion

For anyone counting calories, 8 oz of baked cod is an excellent choice for a lean, high-protein meal. The calorie count, ranging from roughly 150 to 190 depending on the species, is low and can be maintained by using simple, low-fat cooking techniques. By choosing fresh herbs, spices, and a touch of citrus, you can create a flavorful and filling dish that supports your health goals. Compared to fattier fish like salmon, cod offers a distinct advantage for those prioritizing minimal fat intake while still benefiting from essential vitamins and minerals. The versatility and nutritional value of cod make it a perfect addition to a balanced and healthy diet.

Sources

Healthline: Is Cod Healthy?

Frequently Asked Questions

Baking cod itself does not add a significant number of calories. The additional calories come from fats like oil or butter, or from breading and sauces used during preparation.

Yes, baked cod is excellent for weight loss. It is high in protein, which promotes satiety, and very low in calories, making it a filling yet light meal.

Baked cod has significantly fewer calories than baked salmon. An 8 oz serving of baked salmon can contain over twice the calories of the same amount of baked cod, primarily due to salmon's higher fat content.

An 8 oz serving of baked Atlantic cod provides approximately 40 grams of protein, while the same amount of Pacific cod provides around 35 grams.

Yes, baked cod is perfect for a low-carb diet. It contains virtually zero carbohydrates and is a great source of protein.

Cod and haddock are nutritionally very similar, both being lean, white fish. They have comparable calorie counts and are both excellent sources of protein.

To bake cod with minimal added calories, season it with herbs, spices, and lemon juice. Bake the fillet in parchment paper or foil with a small amount of low-sodium broth to keep it moist.