Cod loin calories come to 100 for a 4 oz portion (112 g) and 89 per 100 g. Nearly every one of those calories is protein: 91% of the energy comes from it, which works out to 23 g per portion, or 46% of the daily value, with just 1 g of fat and no carbs at all.
100kcal
1 4 oz portion · 112 g, packaged, per label
91%protein
23 gProtein
0 gCarbs
1 gFat
How to burn off 100 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
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Nutrition facts
Packaged, per label · per 112 g
Calories
100 kcal
Protein
23 g
Carbohydrate
0 g
Fat
1 g
Saturated fat
0 g
Cholesterol
45 mg
Sodium
180 mg
Potassium
260 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 →
Cod loin: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
4 oz portion (112 g)
100
23 g
0 g
1 g
180 mg
5%
6 oz portion (170 g)
151
34.9 g
0 g
1.5 g
274 mg
8%
100 g
89
20.5 g
0 g
0.9 g
161 mg
4%
3 × 4 oz portion (112 g)
299
69 g
541 mg
5 × 4 oz portion (112 g)
498
115 g
902 mg
A 6 oz loin is still only a 151-calorie main
Cod loin is the thick, trimmed center cut of the fillet, so packs tend to come in even pieces that are easy to log. A 4 oz portion (112 g) holds 100 calories and 23 g of protein. Step up to a 6 oz portion (170 g) and you reach 151 calories with 34.9 g of protein, which covers 70% of the daily value for protein while using only 8% of the daily calorie reference.
Because the fish carries almost no fat, the total climbs in a straight line with weight. Two 4 oz portions (224 g) come to 199 calories, three (336 g) to 299, and five (560 g) to 498. That last figure is a dinner for a family, not one plate, and it still lands under what a single fast-food meal often costs.
The real swing is rarely the fish. Butter, breading, batter and creamy sauces are where a cod dinner picks up calories, and none of that is in these numbers. Weigh the loin, log it as is, then add whatever goes into the pan as its own entry.
Nine in ten calories come from protein
The calorie split is about as lopsided as food gets: 91% protein, 9% fat, 0% carbs. Per 100 g you get 20.5 g of protein and 0.9 g of fat, with 0 g of sugars and 0 g of fiber. Saturated fat is listed at 0 on the label.
That makes cod loin one of the leanest proteins you can put on a plate. Per 100 g it delivers 41% of the daily value for protein for only 4% of daily calories. Few foods give that much protein for so little energy, which is why white fish is a common pick for people who track protein closely.
The flip side is that plain cod is a light meal on its own. There is no starch to carry you through the afternoon and very little fat to slow digestion. Treat the loin as the protein anchor of the plate and let the sides supply the rest of the energy you need.
Sodium stays modest unless the portion gets big
A 4 oz portion carries 180 mg of sodium, 8% of the daily value. A 6 oz portion brings 274 mg, or 12%. For an unseasoned fish that is moderate, and it leaves plenty of room for a pinch of salt or a squeeze of soy at the table.
Large servings change the picture. Three 4 oz portions add up to 541 mg of sodium and five reach 902 mg, so if you watch sodium, the seasoning and sauce matter more as the plate grows. These are label values for packaged wild Pacific cod loin; glazed, marinated or butter-topped packs will read differently, so check the one you buy.
The rest of the mineral rows are quiet. Per 100 g the card lists 40 mg of cholesterol and 232 mg of potassium. Neither is a reason to pick cod or to avoid it; the protein is the headline.
Cod needs its carbs and fat from the plate
Since the loin brings protein and little else, the sides decide what kind of meal it becomes. Roasted potatoes, rice or a slice of good bread add the starch; olive oil, avocado or a spoon of pesto add fat and flavor. Green vegetables and a lemon wedge round it out without moving the total much.
Cooking method is the other lever. Baking, poaching, steaming and air frying keep the numbers close to the raw figures above. Pan frying in butter or coating in batter can turn a lean piece of fish into a much heavier dish, so log the fat you use. Products sold with a sauce already on top, such as Captain Findus Cod Loins With Lemon And Parsley Butter, need their own label check.
Plain packs from brands like Sea Best Atlantic Cod Loins, Sea Cuisine Cod Loins or Packers Cod Loins sit close to the values on this page. If you would rather skip the weighing, BodyPal can log a cod dinner from a photo of the plate.
How does cod loin compare?
Here is how cod loin stacks up against tuna in water, raw shrimp and cooked scallops, per 100 g and per usual serving.
Verdict: For the leanest protein per calorie, cod loin, raw shrimp and tuna in water are close to a tie at 89, 85 and 86 calories per 100 g, but cod gives the most protein at 20.5 g and far less sodium than tuna's 247 mg. Cooked scallops run about 1.4 times the calories at 126 per 100 g with 415 mg of sodium, so pick them for flavor rather than for a lean target.
Most popular cod loin brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Sea Best Atlantic Cod Loins4 oz · 112 g80 kcal
2Northern Fisheries Cod Loins4 oz · 112 g80 kcal
3Sea Cuisine Cod Loins5 oz · 140 g86 kcal
4Packers Cod Loins4 oz · 112 g80 kcal
5Captain Findus Cod Loins With Lemon And Parsley Butter1 fillet · 150 g120 kcal
A 4 oz cod loin portion (112 g) has about 100 calories. Per 100 g cod loin is 89 calories.
Is cod loin low in calories and fat?
Cod loin has 89 calories and 0.9 g of fat per 100 g, so a 4 oz portion comes to 100 calories and about 1 g of fat.
Cod loin or canned tuna in water: which has fewer calories?
They are close: cod loin is 89 calories per 100 g and tuna in water is 86 calories per 100 g.
How much protein is in cod loin?
Cod loin has 20.5 g of protein per 100 g, so a 4 oz portion (112 g) gives about 23 g of protein and 0 g of carbs.
How much protein does cod fish have per 100 g?
Cod loin has 20.5 g of protein per 100 g, which is 41% of the daily value. It comes with only 0.9 g of fat and no carbs, so protein supplies 91% of its 89 calories.
How much protein is in 4 oz of cod?
A 4 oz portion (112 g) of cod loin has 23 g of protein, or 46% of the daily value. That portion costs just 100 calories, making it one of the leanest protein sources per calorie.
How much protein is in a larger piece of cod?
A 6 oz portion (170 g) of cod loin gives 34.9 g of protein, 70% of the daily value, for 151 calories. Two 4 oz portions (224 g) bring 46 g of protein and 199 calories.
What does cod loin nutrition look like per 100 g?
Per 100 g, cod loin has 89 calories, 20.5 g of protein, 0.9 g of fat, 0 g of carbs and 161 mg of sodium. It also lists 40 mg of cholesterol and 232 mg of potassium.
How many calories are in cod fish?
Cod loin has 89 calories per 100 g and 100 calories in a 4 oz portion (112 g). A 6 oz portion (170 g) comes to 151 calories, before any butter, oil or breading is added.
