How Many Calories Are in One Cod Fillet?

October 24, 2025 •

4 min read

According to the USDA, a standard 3-ounce serving of cooked Atlantic cod contains approximately 90 calories, making it a highly lean and protein-rich food source. This versatile fish is a popular choice for those watching their caloric intake, providing essential nutrients without a high fat load.

Quick Summary

A typical cod fillet's calorie count varies based on its size, species, and preparation method. It is a lean, protein-packed fish with minimal fat and carbohydrates, making it a healthy dietary option. The exact calorie content is also influenced by whether it is wild-caught or farmed.

Key Points

Low Calorie: A standard 3-ounce cooked cod fillet has approximately 85-90 calories, making it a very lean protein choice.
Protein Rich: The majority of cod's calories come from its high protein content, which is beneficial for muscle repair and satiety.
Cooking Method Matters: Preparation is key; frying significantly increases the calorie count compared to healthier methods like baking, grilling, or steaming.
Species and Diet Affect Calories: Minor caloric differences exist between Atlantic and Pacific cod, and between wild-caught and farmed fish, due to variations in fat content.
Nutrient Dense: Cod is a great source of essential nutrients like Vitamin B12, selenium, and phosphorus, contributing to overall health.
Low Fat: The fish is naturally low in fat, with the small amount present including beneficial omega-3 fatty acids.

Understanding the Calorie Count of a Cod Fillet

Determining the precise number of calories in a single cod fillet can be tricky, as it depends heavily on the size of the fillet, the species of cod (Atlantic or Pacific), and how it is prepared. However, focusing on a standard serving size provides a clear benchmark. For instance, a 3-ounce (85-gram) serving of cooked cod is an industry-standard reference. Based on USDA data, this portion of cooked Atlantic cod contains around 90 calories, while the same size serving of cooked Pacific cod has about 85 calories. This makes cod an excellent choice for a low-calorie, high-protein meal.

The Impact of Cooking Method

Cooking technique significantly alters the final calorie count of your cod fillet. Baking, grilling, or steaming adds minimal extra calories, keeping the fish's natural nutritional profile intact. Frying, however, can dramatically increase the calorie count due to the absorption of cooking oil. Below is a comparison to illustrate the difference:

Baking/Grilling vs. Frying a 4-ounce Cod Fillet:

Baking/Grilling: Typically uses no added fat or a minimal amount (e.g., a teaspoon of olive oil), resulting in a calorie count very close to the natural fillet itself, approximately 120-130 calories.
Frying (Pan or Deep-Fried): Uses a considerable amount of oil, with the fish batter often absorbing more. This can increase the calorie count to 250-350 calories or more, depending on the amount of oil absorbed and the type of batter used.

Breaking Down the Nutritional Profile

Beyond just calories, cod is a nutritional powerhouse. The majority of its calories come from its high protein content, with very little fat. This makes it a great choice for muscle growth and repair, as well as satiety. A 3-ounce serving of cooked cod can provide up to 20 grams of protein.

Cod is also an excellent source of essential vitamins and minerals. Here are some of the key nutrients you get from a single cod fillet:

Vitamin B12: Crucial for nerve function and red blood cell formation. A single serving can provide over 30% of the daily recommended intake.
Selenium: A powerful antioxidant that protects DNA.
Phosphorus: Important for healthy bones and teeth.
Niacin (Vitamin B3): Helps convert food into energy.

Wild-Caught vs. Farmed Cod

The distinction between wild-caught and farmed cod can also have a subtle effect on its nutritional value, including calories.


Feature	Wild-Caught Cod	Farmed Cod
Calorie Count (per 100g)	Typically lower; about 82-105 kcal.	Sometimes higher due to specially formulated diets and less activity.
Fat Content	Leaner, lower fat content due to active lifestyle.	May have a slightly higher fat content and different omega-3 to omega-6 ratio.
Omega-3s	Provides beneficial omega-3s.	Can have higher absolute omega-3s, but composition differs from wild fish.
Texture & Flavor	Firmer, flakier texture and more distinct flavor.	Softer, milder flavor due to controlled diet.
Environmental Impact	Sustainable sourcing practices are important for wild populations.	Potential concerns with antibiotic use, but generally regulated.

Conclusion: Making the Right Choice for Your Diet

Overall, a single cod fillet is an outstanding addition to a healthy diet, regardless of whether it's Atlantic or Pacific, wild-caught or farmed. Its low-calorie, high-protein composition makes it ideal for weight management, and it delivers a host of essential vitamins and minerals. While cooking method impacts the final calorie total, sticking to non-frying methods like baking, grilling, or steaming ensures you maintain its lean nutritional profile. By understanding these factors, you can make informed choices to maximize the health benefits of your cod fillet.

For more information on the nutritional composition of various fish, you can consult sources like the USDA's FoodData Central, a reliable resource for nutritional data.

How to Cook Cod for Minimal Calories

Baking: Place a fillet on parchment paper with a squeeze of lemon and herbs. Bake at 400°F (200°C) for 10-12 minutes or until flaky. This method uses virtually no extra fat.
Steaming: Use a steamer basket over boiling water. Steam the fillet for about 8-10 minutes. This retains moisture and avoids added oils.
Grilling: Brush the fillet lightly with olive oil spray and season. Grill for 3-4 minutes per side. The light char adds flavor without excessive calories.
Poaching: Gently cook the fillet in a small amount of simmering liquid, such as water, broth, or white wine. Poaching keeps the fish incredibly moist and tender.

Nutritional Lists

Macronutrients in a 3oz (85g) Cooked Cod Fillet:
- Calories: ~90 kcal
- Protein: ~20 grams
- Fat: ~0.5 grams
- Carbohydrates: 0 grams
Key Vitamins and Minerals in a Cod Fillet:
- Vitamin B12: High
- Selenium: High
- Phosphorus: High
- Niacin (B3): Good
- Potassium: Good
Omega-3 Fatty Acids in a Cod Fillet:
- DHA: ~0.1 grams
- EPA: ~0.04 grams

Frequently Asked Questions

Yes, cod is considered a very low-calorie fish. A standard 3-ounce cooked serving contains only about 85-90 calories, making it an excellent lean protein option for a healthy diet.

The cooking method significantly impacts the calorie count. Baking, steaming, or grilling cod adds minimal extra calories. Frying, however, can add hundreds of calories due to the absorption of cooking oil and batter.

Yes, there are slight differences. For example, a 3-ounce serving of cooked Pacific cod typically has around 85 calories, while the same size Atlantic cod has closer to 90 calories.

A 3-ounce (85-gram) cooked cod fillet provides about 19-20 grams of high-quality, lean protein.

Wild-caught cod often has fewer calories and less fat than farmed cod because it is more active and has a leaner diet. Farmed fish may have higher fat levels due to their controlled diets.

In addition to being high in protein, cod is an excellent source of essential nutrients like vitamin B12, selenium, phosphorus, and niacin.

Yes, cod is a very healthy food for weight loss. Its low-calorie and high-protein content help promote a feeling of fullness, reducing overall caloric intake.