How Much Protein in Cod? Per Fillet, Ounce and 100 g
Per 100 g, cooked cod has 22.8 g of protein, raw Atlantic cod has 17.8 g and cooked Pacific cod has 20.4 g. A 3 oz portion of cooked Atlantic cod (85 g) has 19.4 g of protein. Per 100 g, cooked cod also provides 105 kcal, 0.9 g of fat and 0.0 g of carbohydrate.
Ranked #24 of 46 high protein foods by protein per 100 g.
Protein per 100 g and per serving
| Food | State | Per 100 g | Per 100 g | Per serving | Per serving | ||||
|---|---|---|---|---|---|---|---|---|---|
| Protein | kcal | Fat | Carbs | Serving | Protein | kcal | |||
| Cod, cooked FDC 171956 | Cooked | 22.8 g | 105 | 0.9 g | 0.0 g | 3 oz (85 g) | 19.4 g 3 oz (85 g) | 89 | |
| Cod, Atlantic, raw FDC 171955 | Raw | 17.8 g | 82 | 0.7 g | 0.0 g | 3 oz (85 g) | 15.1 g 3 oz (85 g) | 70 | |
| Cod, Pacific, cooked FDC 175178 | Cooked | 20.4 g | 84 | 0.3 g | 0.0 g | 3 oz (85 g) | 17.4 g 3 oz (85 g) | 71 | |
Protein by amount: cooked cod
| Weight | Protein | kcal | Fat | Carbs |
|---|---|---|---|---|
| 100 g | 22.8 g | 105 | 0.9 g | 0.0 g |
| 150 g | 34.2 g | 158 | 1.3 g | 0.0 g |
| 200 g | 45.7 g | 210 | 1.7 g | 0.0 g |
| 250 g | 57.1 g | 263 | 2.2 g | 0.0 g |
| 300 g | 68.5 g | 315 | 2.6 g | 0.0 g |
Raw vs cooked
Protein per 100 g differs between the raw and cooked weight of the same food, so use the row that matches how you weigh it.
USDA lists 22.8 g of protein per 100 g for cooked Atlantic cod and 20.4 g for cooked Pacific cod, against 17.8 g for raw Atlantic cod, and the fillet weighs 231 g raw but 180 g cooked because water is lost in cooking.
How it compares
Similar foods sorted by protein per 100 kcal (main entry for each food).
| Food | Protein per 100 kcalProtein / 100 kcal | Protein (Per 100 g)Protein / 100 g | kcal (Per 100 g)kcal / 100 g |
|---|---|---|---|
| Shrimp, cooked | 24.2 g | 24.0 g | 99 |
| Tuna, light, canned in water, drained | 22.6 g | 19.4 g | 86 |
| Cod, cooked | 21.7 g | 22.8 g | 105 |
| Turkey breast, roasted | 21.7 g | 29.5 g | 136 |
| Tilapia, cooked | 20.4 g | 26.2 g | 128 |
| Chicken breast, roasted | 18.8 g | 31.0 g | 165 |
To find your own daily protein target, use the Protein Intake Calculator.
For comparison, see the protein in tuna and salmon.
Frequently asked questions
How much protein is in cod fish?
Cooked Atlantic cod has 22.8 g of protein per 100 g (FDC 171956), cooked Pacific cod 20.4 g (FDC 175178) and raw Atlantic cod 17.8 g (FDC 171955).
How much protein is in a cod fillet?
USDA lists a cooked Atlantic cod fillet at 180 g, which has 41.1 g of protein and 189 kcal (FDC 171956). A raw Atlantic fillet (231 g) has 41.1 g (FDC 171955). The Pacific entry used here has no fillet weight.
How much protein is in an ounce of cod?
One ounce (28 g) of cooked Atlantic cod has 6.4 g of protein, raw Atlantic cod has 5 g and cooked Pacific cod has 5.7 g, calculated from per-100 g values (FDC 171956, FDC 171955 and FDC 175178).
How much protein is in 4 oz or 6 oz of cooked cod?
Calculated from per-100 g values, 4 oz (113 g) of cooked Atlantic cod has 25.8 g of protein and 6 oz (170 g) has 38.8 g (FDC 171956). USDA's own serving is 3 oz (85 g), with 19.4 g.
How much protein is in raw cod?
Raw Atlantic cod has 17.8 g of protein per 100 g (FDC 171955). A 3 oz portion (85 g) has 15.1 g and 70 kcal.
How many calories are in cod?
Cooked Atlantic cod has 105 kcal per 100 g (FDC 171956); a 3 oz portion (85 g) has 89 kcal and a cooked fillet (180 g) has 189 kcal.
Cod vs tuna: which has more protein per 100 g?
Cooked Atlantic cod has 22.8 g of protein per 100 g and 105 kcal (FDC 171956), against 19.4 g and 86 kcal for canned light tuna in water (drained) (FDC 173709).
Is Atlantic cod different from Pacific cod in protein?
They are separate USDA entries: cooked Atlantic cod has 22.8 g of protein per 100 g (FDC 171956) and cooked Pacific cod 20.4 g (FDC 175178). Per 3 oz (85 g) that is 19.4 g and 17.4 g.
Related foods
All values come from USDA FoodData Central, SR Legacy (April 2018), per 100 g. Per-serving and scaled values are calculated from them.