95 %
Vitamin B12 contributes to normal energy-yielding metabolism, to the normal function of the immune system and to the reduction of tiredness and fatigue.
How many calories are in fried cod?
399kcal
in a 140 g fillet
285 kcal per 100 g.
Source: UK CoFID 2021, record 16-426, 10 analysed samples. Checked 5 October 2026.
25.1 gFat
17.6 gProtein
2.1 gFibre
95 %Daily vitamin B12
What’s in a 140 g fillet
About a third of a fillet is water, which is why the calories stay low. What is left is mostly carbohydrate.
- 25.1 gFat
- 17.6 gProtein
- 27.3 gCarbohydrate
- 2.1 gFibre
- 68.9 gWater
Above average for fish and seafood
Cod is 285 kcal per 100 g. The 170 fish and seafood in this database average 138.
Cod285
Fish and seafood average138
High in fat
17.9 g of fat per 100 g, which is red on a UK traffic-light label (the line is 17.5 g). 2.1 g of it is saturated.
Fat, per fillet25.1 g
Saturates, per fillet3 g
Vitamins and minerals in cod
Five of the 20 reach the “high in” level, led by vitamin B12.
A source of
Only a trace
- Vitamin A
- Vitamin D
- Vitamin C
Show all 20 with amounts
Vitamin B120.00238 mg, 95 %
Chloride742 mg, 93 %
Iodine0.139 mg, 92 %
Vitamin E5.2 mg, 44 %
Selenium0.0238 mg, 43 %
Niacin (vitamin B3)5.2 mg, 32 %
Phosphorus221 mg, 32 %
Vitamin B60.28 mg, 20 %
Potassium322 mg, 16 %
Manganese0.2 mg, 9.8 %
Thiamin (vitamin B1)0.1 mg, 8.9 %
Folate0.0168 mg, 8.4 %
Magnesium29.4 mg, 7.8 %
Riboflavin (vitamin B2)0.1 mg, 7 %
Calcium44.8 mg, 5.6 %
Zinc0.56 mg, 5.6 %
Copper0.06 mg, 5.6 %
Iron0.71 mg, 5.1 %
Biotin0.00196 mg, 3.9 %
Pantothenic acid (vitamin B5)0.13 mg, 2.1 %
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 4 % of the zinc 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
Zinc
4%in cod, per 100 g
Find it inOysters, raw592 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Cod against other fish and seafood
Per 100 g, salmon (smoked (hot-smoked)) has the most vitamin B12 in this comparison, followed by cuttlefish (raw) and cod.
0.0042mg
0.002mg
0.0017mg
0.0014mg
0.001mg
0.001mg
Salmon, smoked (hot-smoked)+0.0025 mg
Cuttlefish, raw+0.0003 mg
Cod, in batter, fried in rapeseed oilthis page
Pangasius, poached−0.0003 mg
Haddock, coated in crumbs, frozen, raw−0.0007 mg
Halibut, raw−0.0007 mg
All values per 100 g, from the same dataset. Differences are against cod.
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Questions about cod
The questions people ask about cod, answered from the dataset.
How many calories are in a portion of cod?
A typical portion (140 g, one fillet) gives 399 kcal. Per 100 g the figure is 285 kcal.
Is cod high in vitamin B12?
Yes. Cod, in batter, fried in rapeseed oil has 0.0017 mg vitamin B12 per 100 g, 68 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals does cod have most of?
By share of the daily reference intake: vitamin B12 (0.0017 mg, 68 %), chloride (530 mg, 66 %) and iodine (0.099 mg, 66 %) per 100 g.
Is cod a good source of protein?
Cod, in batter, fried in rapeseed oil has 12.6 g protein per 100 g, 18 % of the energy, which meets the UK threshold for “source of protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-426, Cod, in batter, fried in rapeseed oil, 10 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. 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 vitamin B12.
More fish and seafood
- Haddock, in batter, fried232 kcal
- Mackerel, grilled283 kcal
- Pollock, Alaskan, baked124 kcal
- Salmon, wild, steamed206 kcal
- Tilapia, raw85 kcal
- Carp, raw112 kcal
- All 170 fish and seafood
Most vitamin B12
- Cockles, boiled0.047 mg
- Winkles, boiled0.036 mg
- Crab, brown meat, purchased cooked0.0224 mg
- Liver, ox, raw0.11 mg
- Liver, ox, stewed0.11 mg
- Liver, lamb, fried0.083 mg
- Vitamin B12 guide