Grilled fish calories come to 151 for one 140 g fillet of cod, or 108 per 100 g. What stands out is the protein: 27.1 g per fillet, 54% of the daily value, with 76% of the calories coming from protein and none from carbs. Sodium, at 484 mg per fillet, is the line to watch.
151kcal
1 fillet · 140 g, cod, grilled
76%protein
27 gProtein
0 gCarbs
3.9 gFat
How to burn off 151 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Cod, grilled · per 140 g
Calories
151 kcal
Protein
27 g
Carbohydrate
0 g
Fat
3.9 g
Saturated fat
1 g
Cholesterol
85 mg
Sodium
484 mg
Potassium
417 mg
Iron
0.3 mg
Source: USDA FoodData Central
🛡️
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 →
Grilled fish: 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
1 fillet (140 g)
151
27.1 g
0 g
3.9 g
484 mg
8%
Large fillet (210 g)
227
40.7 g
0 g
5.9 g
727 mg
11%
3 oz portion (85 g)
92
16.5 g
0 g
2.4 g
294 mg
5%
100 g
108
19.4 g
0 g
2.8 g
346 mg
5%
3 × 1 fillet (140 g)
454
81.3 g
1,453 mg
5 × 1 fillet (140 g)
756
135.5 g
2,422 mg
One fillet is 151 calories, two are 302
A standard 140 g fillet of grilled cod comes to 151 calories, which is 8% of the daily calorie value. A 3 oz portion (85 g) drops that to 92 calories, a useful reference if you eat smaller servings. A large 210 g fillet climbs to 227 calories and still uses only 11% of the day's budget.
Because grilled fish has no carbs, no sugar and very little fat, the total moves in a straight line with weight. Two 140 g fillets make 302 calories and 54.2 g of protein. Three come to 454 calories with 81.3 g of protein. Even five fillets, 700 g of fish, total 756 calories.
That steadiness is the useful part. The fish itself rarely pushes a meal over budget; the butter brushed on at the end, the oil in the marinade and the sides decide that. Weigh a fillet once and you will know roughly what your usual piece is worth. If it looks closer to the large fillet, log it that way.
Protein supplies 76% of the calories
Per 100 g, grilled cod carries 19.4 g of protein, 2.8 g of fat and 0 g of carbohydrate. Run that through the calorie math and 76% of the energy comes from protein and 24% from fat. There is no sugar and no fiber, so the 108 calories per 100 g are about as lean as cooked food gets.
At the fillet level that means 27.1 g of protein for 151 calories, 54% of the 50 g daily value in a single piece. A large fillet's 40.7 g covers 81% of it. Even the 3 oz portion brings 16.5 g, or 33% of the daily value.
The fat stays modest: 3.9 g per fillet, with 0.7 g of saturated fat per 100 g. Cholesterol is 61 mg per 100 g. Those are small numbers, and they explain why cod sits so far below fattier fish on calories while matching them on protein per bite.
Sodium is the row worth watching
At 346 mg per 100 g, sodium is the one number on this label that stands out. One 140 g fillet carries 484 mg, 21% of the daily value, while supplying only 8% of the day's calories. A large 210 g fillet reaches 727 mg, or 32%. A 3 oz portion keeps it to 294 mg, or 13%.
The figure grows quickly with second helpings. Two fillets come to 969 mg and three to 1,453 mg. The USDA entry behind these values is plain grilled cod, so any salt, soy sauce, seasoning blend or salted butter you add sits on top of these numbers.
If you watch sodium, lean on lemon, herbs, garlic and black pepper instead of salty rubs, and keep the sides low in salt. The fish brings potassium as well, 298 mg per 100 g, though that is a small share of the daily value.
Build the plate around what cod lacks
Grilled fish is close to pure protein, so everything else on the plate decides the shape of the meal. With 0 g of carbs and 0 g of fiber, it pairs naturally with a starch and a vegetable: rice or potatoes for energy, greens or roasted vegetables for fiber and volume.
Fat is where the totals drift. A spoon of tartar sauce, a pat of butter or a drizzle of oil can move the total noticeably, and none of it shows up in the numbers above. If you are counting, log the sauce separately rather than guessing it into the fish.
For a lighter plate, keep the fish plain and spend the calories on sides you enjoy. For a bigger appetite, the large fillet adds protein without adding much fat. BodyPal can log grilled fish from a photo, which makes tracking the fillet and its sides quicker.
How does grilled fish compare?
Here is how grilled cod stacks up against grilled salmon, canned tuna and a generic fish fillet, per 100 g and per usual serving.
Verdict: For the fewest calories, tuna fish edges ahead at 98 per 115 g can, but grilled fish at 151 per fillet gives you a full plate of protein with almost no fat. Grilled salmon offers 25.9 g of protein per 100 g at 2.4 times the calories, and the fish fillet's 16.9 g of carbs and 561 mg of sodium per 100 g make plain grilled cod the cleaner pick.
Grilled fish FAQs
How many calories are in grilled fish?
A grilled fish fillet of 140 g has 151 calories, and a 3 oz portion has 92. Per 100 g grilled fish is 108 calories.
Is grilled fish good for weight loss?
A 140 g fillet has 151 calories with 27.1 g protein, 3.9 g fat and 0 g carbs, so it is one of the lower-calorie protein portions.
Grilled fish or canned tuna: which has fewer calories?
Canned tuna has 85 calories per 100 g, grilled fish 108 per 100 g.
How much protein is in grilled fish?
Grilled fish has 19.4 g protein per 100 g, which is 27.1 g in a 140 g fillet.
How many calories are in 100 g of grilled fish?
100 g of grilled cod has 108 calories, with 19.4 g of protein, 2.8 g of fat and 0 g of carbs. That is 5% of the daily calorie value and 39% of the daily value for protein.
What are the macros of grilled fish?
Protein supplies 76% of the calories in grilled fish and fat the other 24%, with 0% from carbs. Per 100 g that is 19.4 g of protein, 2.8 g of fat, and no sugar or fiber.
How many calories are in a large grilled fish fillet?
A large 210 g grilled fish fillet has 227 calories and 40.7 g of protein. It carries 5.9 g of fat and 727 mg of sodium, which is 32% of the daily value.
What are the full nutrition facts for grilled fish?
Per 100 g, grilled cod has 108 calories, 19.4 g protein, 2.8 g fat (0.7 g saturated), 0 g carbs, 346 mg sodium, 61 mg cholesterol and 298 mg potassium. Sodium is the figure most worth tracking.
How many calories are in grilled white fish?
Using grilled cod as the white fish reference, it has 108 calories per 100 g and 92 calories in a 3 oz portion (85 g). Almost all of that comes from protein, with no carbs at all.
