Calories in baked cod: 100 kcal per 100 g

Q: How many calories are in a portion of cod?

A typical portion (140 g, one fillet) gives 140 kcal. Per 100 g the figure is 100 kcal.

Q: Is cod high in iodine?

Yes. Cod, flesh only, baked has 0.161 mg iodine per 100 g, 107 % of the NRV, above the 30 % threshold for a “high in” claim.

Q: Does baking change the thiamin in cod?

Yes. Per 100 g, thiamin goes from 0.06 mg raw to 0.1 mg baked. Part of that is the vitamin or mineral itself changing, part is the change in water content.

Q: Which vitamins and minerals does cod have most of?

By share of the daily reference intake: iodine (0.161 mg, 107 %), selenium (0.044 mg, 80 %) and vitamin B12 (0.0019 mg, 76 %) per 100 g.

What’s in a 140 g fillet

More than half of a fillet is water. The rest is 33.5 g protein and 0.7 g fat.

0.7 gFat

33.5 gProtein

108 gWater

0.7 gFat
33.5 gProtein
108 gWater

Below average for fish and seafood

Cod is 100 kcal per 100 g. The 170 fish and seafood in this database average 138.

Cod100

Fish and seafood average138

Low in sugar and salt

Low sugars and low salt by UK labelling rules, per 100 g.

Sugars, per fillet0 g

Salt, per fillet0.32 g

Vitamins and minerals in cod

Four of the 21 recorded reach the “high in” level. Iodine leads by a long way.

150 %

Iodine

0.225 mg in a 140 g fillet

25th of 122 fish and seafood

Iodine contributes to normal cognitive function and to normal thyroid function.

Selenium0.0616 mg112 %

Vitamin B120.00266 mg106 %

Niacin (vitamin B3)8.5 mg53 %

Phosphorus265 mg38 %

Potassium514 mg26 %

A source of

Chloride

Only a trace

Vitamin D
Vitamin C

Show all 21 with amounts

Iodine0.225 mg, 150 %

Selenium0.0616 mg, 112 %

Vitamin B120.00266 mg, 106 %

Niacin (vitamin B3)8.5 mg, 53 %

Phosphorus265 mg, 38 %

Potassium514 mg, 26 %

Chloride182 mg, 23 %

Thiamin (vitamin B1)0.14 mg, 13 %

Vitamin B60.17 mg, 12 %

Magnesium42 mg, 11 %

Vitamin E1.3 mg, 11 %

Riboflavin (vitamin B2)0.13 mg, 9 %

Zinc0.84 mg, 8.4 %

Pantothenic acid (vitamin B5)0.42 mg, 7 %

Folate0.0112 mg, 5.6 %

Calcium25.2 mg, 3.2 %

Copper0.03 mg, 2.8 %

Biotin0.00126 mg, 2.5 %

Iron0.21 mg, 1.5 %

Manganese0.01 mg, 0.7 %

Vitamin A0.0028 mg, <1 %

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.

What cod doesn’t give you. And where to find it.

No recorded vitamin D or vitamin C, and only under 1 % of the vitamin A reference intake per 100 g.

Vitamin D

Tracein cod

Find it inBloater, grilled500 % per 100 g

Vitamin C

Tracein cod

Find it inCherries, West Indian2150 % per 100 g

Vitamin A

<1%in cod, per 100 g

Find it inLiver, calf, fried3152 % per 100 g

Immufix Daily Immune Support pouch, orange flavour

100 mgVitamin C, 125 %

0.075 mgSelenium, 136 %

0.00125 mgVitamin D, 25 %

Or one scoop of Immufix

Every 25 g scoop declares 100 mg of vitamin C, 0.00125 mg of vitamin D and 0.075 mg of selenium, alongside other vitamins and minerals. Vitamin C, vitamin D and selenium contribute to the normal function of the immune system.

Try it for 30 days See what’s in the scoop

30-day money-back on your first pouch. 75 kcal and 9.9 g of sugars a scoop.

Try your first pouch

30-day money-back guarantee on your first qualifying pouch, less £10 shipping and handling.

Tracked UK delivery

Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.

Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Cod against other fish and seafood

Per 100 g, cod has the most iodine of the 6 here, ahead of coley (poached).

0.161mg

0.154mg

0.12mg

0.1mg

0.049mg

0.047mg

Cod, flesh only, bakedthis page

Coley, poached−0.007 mg

Catfish, steamed−0.041 mg

Shrimps, boiled−0.061 mg

Red snapper, raw−0.112 mg

Halibut, poached−0.114 mg

All values per 100 g, from the same dataset. Differences are against cod.

Since that first introduction in 1998, Immufix has remained a constant in my life.

Paula Radcliffe, ambassador and co-owner. Read her story

Taken every morning since 1998.

Paula Radcliffe has taken the same formula since she was 24. Customers rate Immufix 4.8 out of 5 from 89 reviews.

2:15:25World record, 2003

28Years, same routine

6London and New York wins

★★★★★

“High quality product with premium active ingredients”

Simon B · 20 August 2026

Questions about cod

Four questions chosen by the facts above, so every food answers differently.

How many calories are in a portion of cod?

A typical portion (140 g, one fillet) gives 140 kcal. Per 100 g the figure is 100 kcal.

Is cod high in iodine?

Yes. Cod, flesh only, baked has 0.161 mg iodine per 100 g, 107 % of the NRV, above the 30 % threshold for a “high in” claim.

Does baking change the thiamin in cod?

Yes. Per 100 g, thiamin goes from 0.06 mg raw to 0.1 mg baked. Part of that is the vitamin or mineral itself changing, part is the change in water content.

Which vitamins and minerals does cod have most of?

By share of the daily reference intake: iodine (0.161 mg, 107 %), selenium (0.044 mg, 80 %) and vitamin B12 (0.0019 mg, 76 %) per 100 g.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-373, Cod, flesh only, baked, 11 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: DH, Nutrient analysis of fish and fish products, 2013. Values are per 100 g of the edible part; a fillet is 140 g, one fillet, the usual UK portion for fish and seafood. Edible proportion: 88 % of the weight as bought is eaten. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 170 fish and seafood kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Cod). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.

More fish and seafood

From the same group, with calories per 100 g, and the foods with the most iodine.

Bass, sea, baked154 kcal

Coley, baked111 kcal

How many calories are in baked cod?

What’s in a 140 g fillet

Below average for fish and seafood

Low in sugar and salt

Vitamins and minerals in cod

Iodine

A source of

Only a trace

What cod doesn’t give you. And where to find it.

Vitamin D

Vitamin C

Vitamin A

Or one scoop of Immufix

Try your first pouch

Tracked UK delivery

Made in Cambridgeshire

Cod against other fish and seafood

Taken every morning since 1998.

Questions about cod

More fish and seafood

More fish and seafood

Most iodine

Nutrient guides

Nutrition

Vitamins and minerals