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Baked cod fillet calories

Baked cod fillet, Atlantic, baked, dry heat
189kcal
1 fillet · 180 g, Atlantic, baked, dry heat
92%protein
41 gProtein
0 gCarbs
1.5 gFat
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Nutrition facts
Atlantic, baked, dry heat · per 180 g
Calories189 kcal
Protein41 g
Carbohydrate0 g
Fat1.5 g
Saturated fat0.3 g
Cholesterol99 mg
Sodium140 mg
Potassium439 mg
Iron0.9 mg

Source: USDA FoodData Central

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Verified nutrition data

Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →

Most popular baked cod fillet brands in the United States
Ranked by popularity in the BodyPal database
#  Productkcal / 100 g
1Cape Covelle Seafood Market Cod Fillets4 oz · 112 g62 kcal
2L & L International Cod Fillet4 oz · 113 g88 kcal
3Heinen's Cod Fillets4 oz · 113 g71 kcal
4Aqua Star Cod Fillets4 oz · 113 g62 kcal
5Cape Gourmet Cod Fillets4 oz · 113 g80 kcal
6Wholey Cod Fillets4 oz · 113 g53 kcal

Label values are for raw (often frozen, ice-glazed) cod fillets, while the page's main number is for cod cooked with dry heat, which loses water and concentrates calories per 100 g.
Source: manufacturer labels / USDA FoodData Central.

Similar foods
Calories per 100 g
Baked CodBaked Cod105 kcal / 100 gTilapia Fillet BakedTilapia Fillet Baked128 kcal / 100 gBaked Salmon FilletBaked Salmon Fillet206 kcal / 100 g

More fish & seafood → All calorie guides →

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Baked cod fillet FAQs
How many calories are in one baked cod fillet?

About 189 calories for a 180 g baked fillet, or 89 calories for a 3 oz portion.

Is baked cod good for weight loss?

Baked cod has 105 calories, 22.8 g protein and 0.9 g fat per 100 g.

Baked cod vs baked salmon: which has fewer calories?

Baked cod has 105 calories per 100 g, while baked salmon has 274 calories per 100 g.

How much protein is in a baked cod fillet?

A 180 g baked cod fillet has 41.1 g protein, which is 22.8 g per 100 g.