How much protein is in 150g cod fillets?

December 4, 2025 •

3 min read

According to nutritional data, a typical 150g serving of cod provides a substantial amount of high-quality protein. This makes cod fillets an excellent choice for those seeking a lean, protein-rich meal. A 150g cod fillet can offer approximately 26 to 27 grams of protein, serving as a powerful building block for muscles and overall health.

Quick Summary

A 150g serving of cod fillets contains around 26-27 grams of high-quality protein. It is a lean source of complete protein, rich in essential amino acids, B vitamins, and minerals like selenium and phosphorus.

Key Points

High Protein Content: A 150g cod fillet typically contains between 26 and 27 grams of protein.
Lean and Low-Calorie: Cod is a low-fat protein source, ideal for weight management and heart health.
Rich in Nutrients: Beyond protein, cod provides significant amounts of B vitamins, selenium, and phosphorus.
Cooking Methods Matter: Preparation affects the final fat and calorie count; baking or poaching is healthier than frying.
Versatile Ingredient: The mild flavor of cod makes it easy to incorporate into a wide range of meals, from simple baked dishes to salads and tacos.

The Protein Power of 150g Cod Fillets

Cod is widely recognized as a nutritional powerhouse, especially when it comes to lean protein. For a standard 150-gram fillet, you can expect to receive between 26 and 27 grams of protein. This makes it a highly efficient food source for meeting your daily protein requirements, supporting muscle repair, and promoting satiety. Beyond its protein content, cod is also low in calories and fat, which is ideal for those managing their weight.

Breaking Down Cod's Nutritional Profile

Cod is not just about protein; it is also rich in essential vitamins and minerals. The nutritional value is a key reason many dietitians recommend including this fish in a balanced diet.

High-Quality Protein: Cod provides all the essential amino acids your body needs to function optimally.
Low in Fat: With less than 1 gram of fat per 150g serving, cod is an incredibly lean protein source.
Rich in Selenium: A 150g portion can provide a significant percentage of the daily recommended intake for selenium, an important mineral for immune function.
Source of B Vitamins: Cod is an excellent source of several B vitamins, including B12, which is vital for nerve function and red blood cell formation.
Good Source of Phosphorus: This mineral is crucial for healthy bones and teeth, and a 150g cod fillet provides a considerable amount.

How Different Cooking Methods Affect Protein Content

While the raw protein content is consistent, the way cod is prepared can influence the overall nutritional profile, primarily by affecting moisture and fat levels. For example, frying cod can increase its fat content, while baking or poaching retains its natural, lean state.

Baking: A very healthy option that preserves the moisture and nutritional integrity of the fish.
Poaching: A gentle cooking method that keeps the fish tender and flaky without adding excess fat.
Grilling: Offers a smoky flavor while keeping the fillet lean and healthy.
Frying: Adds significant fat and calories depending on the oil used and can change the overall macronutrient ratio.

Comparison of Protein in Cod vs. Other Fish

To put cod's protein content into perspective, it is useful to compare it with other common fish. This table shows the approximate protein content per 100g serving for several popular fish species, illustrating cod's standing as a high-protein, low-fat option.


Fish Species	Protein per 100g (Approx.)	Fat per 100g (Approx.)
Cod (Atlantic, raw)	18g	0.7g
Tuna (Yellowfin, raw)	24g	<1g
Salmon (Atlantic, wild)	18.4g	Varies (higher than cod)
Haddock	17.9g	Low fat
Mackerel	17.8g	Varies (higher fat content)
Halibut	20g	3g

This comparison shows that while tuna offers more protein per 100g, cod remains an extremely competitive and notably lean option. The lower fat content makes it an excellent choice for those focused on high-protein, low-fat macros. For a comprehensive overview of nutritional requirements, consult an authoritative source like the National Institutes of Health.

Maximizing Your Protein Intake with Cod

Incorporating cod into your diet is simple and can be done in many ways to suit your taste. For example, a baked cod fillet with lemon and herbs is a quick, healthy, and protein-packed meal. Pairing it with a side of steamed vegetables and a whole grain can create a balanced, nutritious dinner. For a lighter meal, flaked cod can be added to salads or used in fish tacos. The mild flavor of cod makes it incredibly versatile and easy to adapt to various cuisines.

Conclusion: A High-Protein, Healthy Choice

In conclusion, a 150g serving of cod fillets provides a significant and high-quality protein boost, typically delivering 26 to 27 grams of protein. This low-fat, low-calorie fish is also an excellent source of essential vitamins and minerals, including B12, selenium, and phosphorus. By choosing cod, you can easily support muscle health and meet your dietary protein goals. Whether baked, poached, or grilled, cod is a versatile and nutritious addition to any healthy eating plan.

Frequently Asked Questions

Yes, cod is a complete protein, meaning it contains all nine of the essential amino acids that your body cannot produce on its own.

While chicken breast has a comparable protein level per 100g, cod's protein content is very competitive, and it is significantly lower in fat, especially compared to less lean cuts of chicken.

For most individuals, 150g (around 5.3 ounces) is considered a standard, healthy portion size for a main meal, providing a solid amount of protein.

No, cooking does not significantly reduce the protein content of cod. It may reduce some moisture, but the protein remains intact.

Eating cod in moderation is generally considered healthy. However, consuming a variety of protein sources is always recommended for a balanced diet.

In addition to protein, 150g of cod contains beneficial nutrients like vitamin B12, selenium, and phosphorus, while being low in fat and carbohydrates.

Smoked cod can sometimes have a slightly higher protein concentration due to the moisture loss during the smoking process, but the difference is typically not substantial.