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  4. Cod, Atlantic, raw

Cod is one of the leanest protein sources — 18 g protein, 0.7 g fat per 100 g. Whole fish 100 g/day cuts CVD mortality SRR 0.75 (Jayedi & Shab-Bidar, Adv Nutr 2020). A 150 g cod fillet runs roughly 123 kcal — the lowest-kcal protein in the fish shelf.

About this food

How should I track Cod, Atlantic, raw?

Cod, Atlantic, raw is a good source of protein. For the most accurate tracking of Cod, Atlantic, raw, weigh it raw and boneless. Fish loses 15–25% of its weight during cooking as water evaporates (USDA cooking yield data). If you are using canned fish, the drained weight is what matters — the difference between oil-packed and water-packed can be 40–80 calories per can. A quick drain-and-weigh habit saves you from hidden calories. Also keep in mind that smoked or cured fish has different values than fresh due to moisture loss and added salt.

Macro Breakdown

Macro Split: 92% Protein, 0% Carbs, 8% FatMacro Split100%
Protein92%18.0g
Fat8%0.7g

Nutrition Facts

Per 100g. Percentages reflect Daily Value (DV).

Energy
  • Calories
    82kcal—
Macronutrients
  • Protein
    18.0g36%
  • Carbohydrates
    0.0g—
  • Fat
    0.7g—
  • Fiberathlete
    0.0g0%
  • Sugar
    0.0g—
  • Saturated Fat
    0.1g—
Minerals
  • Sodium
    54mg—
  • Calciumathlete
    16mg1%
  • Ironathlete
    0mg2%
Vitamins
  • Vitamin Dathlete
    0.9mcg5%

% Daily Value based on FDA 2,000 kcal reference diet. Strength trainees have different needs — see highlighted nutrients.

Serving Calculator

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Cod, Atlantic, raw — values for 150g

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Primary macros

Calories
123
kcal
Protein
27.0
g
Carbs
0.0
g
Fat
1.0
g

More nutrients

Fiber
0.0g
Sugar
0.0g
Sat. Fat
0.2g
Sodium
81mg
Calcium
24mg
Iron
1mg
Potassium
620mg
Magnesium
48mg
Zinc
1mg
Vitamin D
1.4mcg
Nutrient highlights
Good Source of Protein

Frequently Asked Questions

Cod, Atlantic, raw is a good source of protein. For the most accurate tracking of Cod, Atlantic, raw, weigh it raw and boneless. Fish loses 15–25% of its weight during cooking as water evaporates (USDA cooking yield data). If you are using canned fish, the drained weight is what matters — the difference between oil-packed and water-packed can be 40–80 calories per can. A quick drain-and-weigh habit saves you from hidden calories. Also keep in mind that smoked or cured fish has different values than fresh due to moisture loss and added salt.

Cod, Atlantic, raw contains 18g protein per 100g, which is a good source of protein. A 150g serving provides 27.0g protein.

Notable nutrients in Cod, Atlantic, raw include Protein. Per 100g: 18g protein, 0g carbs, and 0.7g fat.

Yes, Cod, Atlantic, raw can be a good choice for weight loss. At 82 kcal per 100g it is low in calorie density and it is a good source of protein, which may help with satiety.

Yes, Cod, Atlantic, raw is keto-friendly. With 0g total carbs and 0g fiber per 100g (0.0g net carbs), it fits easily within the daily 20-50g net carb limit.

Cod, Atlantic, raw provides 82 kcal, 18g protein, 0g carbs, and 0.7g fat per 100g. Compare with other fish & seafood foods in our database to find the best option for your nutritional goals.

Track this food

150g(Standard)
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Fruits

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Evidence-based. Peer-reviewed. Adapted to you.

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Fish & Seafood

Cod, Atlantic, raw

Macros per 100g

82
Calories
Protein18.0g
Fat0.7g
Carbs0.0g
Article research basis
1,316Papers Analyzed
4,705Foods in Database
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Reviewed by Calibr8

Peer-reviewed data · Last updated March 14, 2026

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Potassium
413mg9%
  • Magnesiumathlete
    32mg8%
  • Zincathlete
    0mg4%
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    Backed by 1,316 research papers
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