Fried cod calories come to 304 for one 140 g fillet and 217 per 100 g. The number to notice is the fat: it supplies 53% of those calories, more than protein and carbs combined. The fish itself is lean. The coating and the oil turn it into a fat-led plate with plenty of sodium.
304kcal
1 regular fillet · 140 g, fried fillet
25%protein
18.9 gProtein
16 gCarbs
17.5 gFat
How to burn off 304 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Fried fillet · per 140 g
Calories
304 kcal
Protein
18.9 g
Carbohydrate
16.4 g
Fat
17.5 g
Saturated fat
2.4 g
Cholesterol
59 mg
Sodium
596 mg
Potassium
284 mg
Iron
1.4 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 October 2026. How we verify our data →
Fried cod: 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)
304
18.9 g
16.4 g
17.5 g
596 mg
15%
Large fillet (210 g)
456
28.4 g
24.6 g
26.2 g
895 mg
23%
3 oz portion (85 g)
184
11.5 g
10 g
10.6 g
362 mg
9%
100 g
217
13.5 g
11.7 g
12.5 g
426 mg
11%
3 × 1 fillet (140 g)
911
56.8 g
1,789 mg
5 × 1 fillet (140 g)
1,519
94.6 g
2,982 mg
A large fillet pushes the plate to 456 calories
A standard fried fillet of 140 g lands at 304 calories, about 15% of a 2000-calorie daily value. That is a reasonable main for one meal. The trouble is that fried fish rarely comes in standard sizes, and a large fillet of 210 g brings 456 calories, or 23% of the day.
Going smaller helps more than you might expect. A 3 oz portion (85 g) is 184 calories, with 11.5 g of protein. If you are building the plate yourself, that is the size to aim for when fries or a roll are coming along too.
Multiples climb fast. Two fillets come to 608 calories, three reach 911, and five land at 1,519. Fish fry platters and all-you-can-eat nights are where this adds up, because each extra piece feels small on the plate but adds another 304 calories.
Fat supplies more than half the calories
Per 100 g, fried cod carries 13.5 g of protein, 11.7 g of carbs and 12.5 g of fat. Run those through the calorie split and fat takes 53%, protein 25% and carbs 22%. For a fish that is naturally lean, that is a big shift, and nearly all of it comes from the batter or breading and the frying oil.
The protein is still there and still useful. One fillet gives 18.9 g, which covers 38% of the daily value, and a large fillet gives 28.4 g, or 57%. You get a solid protein hit; you just pay for it with 17.5 g of fat in the regular fillet and 26.2 g in the large one.
Saturated fat is modest at 1.7 g per 100 g, and sugar barely registers at 0.2 g. Fiber is minimal too, 0.7 g per fillet. The carbs here are mostly coating starch, so they add calories without adding much that keeps you full.
Sodium is the row to watch
Fried cod has 426 mg of sodium per 100 g, which puts one 140 g fillet at 596 mg, or 26% of the daily value. A large fillet reaches 895 mg, 39% of the day, before you add tartar sauce, salted fries or a squeeze of malt vinegar.
Doubling up changes the picture. Two fillets carry 1,193 mg, three reach 1,789 mg, and five come to 2,982 mg, which is more than a full day's daily value from the fish alone. If you watch sodium, the fillet count matters more than any side you choose.
Cholesterol is moderate at 42 mg per 100 g, and potassium sits at 203 mg. Neither stands out the way sodium does. Plain cod without the coating is a different story, which the comparison below shows.
Build the rest of the plate around the fillet
Since one fillet already brings 304 calories and 596 mg of sodium, the sides decide whether this is a moderate dinner or a heavy one. Steamed or raw vegetables, a green salad with a light dressing, or a squeeze of lemon add volume and fiber without stacking more fat on top of a fat-led main.
Fries, hush puppies and creamy coleslaw follow the same pattern as the fish: fried, salted or mayonnaise-based. If you want them, a smaller fish portion such as the 3 oz piece at 184 calories leaves more room for them in the day.
Frozen cod from brands like Daily Chef Cod or Blue Circle Cod can be breaded and fried at home, where you control the oil and the salt. Logging is simple either way: BodyPal can log fried cod from a photo, so you can check the portion before the second fillet goes on the plate.
How does fried cod compare?
Here is how fried cod stacks up against plain cod, baked cod and a generic fried fish fillet, per 100 g and per usual serving.
Verdict: For weight loss, pick baked cod: 105 calories per 100 g against 217, with 22.8 g of protein instead of 13.5 g and only 78 mg of sodium. If you are ordering fried anyway, fried cod and a fried fish fillet are nearly level at 217 and 219 per 100 g, but the 226 g fillet serving lands at 495 calories, so the cod fillet is the lighter order.
Most popular fried cod brands in the United States
4L & L International Cod Fillet4 oz · 113 g88 kcal
These labels are for plain raw cod fillets, so their numbers are far lower than the page's fried fillet, which gains oil and loses water during frying. Source: manufacturer labels / USDA FoodData Central.
Fried cod FAQs
How many calories are in a fried cod fillet?
A regular fried cod fillet (140 g) has about 304 calories, and a large one (210 g) about 456.
Is fried cod good for weight loss?
Fried cod has 217 calories per 100 g, about double the 105 of baked cod. Most of the difference comes from its 12.5 g of fat per 100 g.
Fried cod vs baked cod: which has fewer calories?
Baked cod has fewer: 89 calories per 3 oz versus 184 for fried cod.
How much protein is in fried cod?
A 140 g fried cod fillet has 18.9 g of protein, along with 16.4 g of carbs and 17.5 g of fat.
How many calories are in 100 g of fried cod?
Fried cod has 217 calories per 100 g, with 13.5 g of protein, 11.7 g of carbs and 12.5 g of fat. That is 11% of a 2000-calorie daily value.
How many calories are in a large fried cod fillet?
A large fried cod fillet of 210 g has 456 calories. It also brings 28.4 g of protein, 26.2 g of fat and 895 mg of sodium, which is 39% of the daily value.
How many calories are in a 3 oz serving of fried cod?
A 3 oz portion (85 g) of fried cod has 184 calories, 11.5 g of protein and 10.6 g of fat. It is a sensible size if fries or other sides share the plate.
How much sodium is in fried cod?
One 140 g fried cod fillet has 596 mg of sodium, 26% of the daily value. Per 100 g it is 426 mg, and two fillets reach 1,193 mg.
Where do the calories in fried cod come from?
Fat supplies 53% of the calories in fried cod, protein 25% and carbs 22%. Most of that fat comes from the coating and frying oil, not the fish itself.
