200 %
Iodine contributes to normal cognitive function and to normal thyroid function.
How many calories are in fried cod?
336kcal
in a 140 g fillet
240 kcal per 100 g.
Source: UK CoFID 2021, record 16-427. Checked 5 October 2026.
20.6 gFat
23.5 gProtein
0.7 gFibre
200 %Daily iodine
What’s in a 140 g fillet
More than half of a fillet is water. The rest is 23.5 g protein and 20.6 g fat.
- 20.6 gFat
- 23.5 gProtein
- 15 gCarbohydrate
- 0.7 gFibre
- 80.2 gWater
Above average for fish and seafood
Cod is 240 kcal per 100 g. The 170 fish and seafood in this database average 138.
Cod240
Fish and seafood average138
High in saturated fat
8.2 g of saturates per 100 g, which is red on a UK traffic-light label (the line is 5 g).
Saturates, per fillet11.5 g
Fat, per fillet20.6 g
Vitamins and minerals in cod
Four of the 19 recorded reach the “high in” level. Iodine leads by a long way.
A source of
Only a trace
- Vitamin D
- Vitamin C
Show all 19 with amounts
Iodine0.3 mg, 200 %
Vitamin B120.00294 mg, 118 %
Selenium0.0308 mg, 56 %
Niacin (vitamin B3)8 mg, 50 %
Phosphorus291 mg, 42 %
Chloride308 mg, 39 %
Vitamin B60.34 mg, 24 %
Potassium456 mg, 23 %
Calcium112 mg, 14 %
Riboflavin (vitamin B2)0.17 mg, 12 %
Folate0.0224 mg, 11 %
Magnesium33.6 mg, 9 %
Thiamin (vitamin B1)0.1 mg, 8.9 %
Zinc0.7 mg, 7 %
Manganese0.13 mg, 6.3 %
Copper0.06 mg, 5.6 %
Pantothenic acid (vitamin B5)0.25 mg, 4.2 %
Biotin0.00196 mg, 3.9 %
Iron0.55 mg, 3.9 %
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 2.8 % of the iron 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
Iron
2.8%in cod, per 100 g
Find it inThyme, dried, ground883 % 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
Cod comes second for iodine here, just behind crab (purchased cooked).
0.218mg
0.214mg
0.09mg
0.08mg
0.079mg
0.058mg
Crab, purchased cooked+0.004 mg
Cod, in batter, fried in dripping, takeawaythis page
Catfish, raw−0.124 mg
Winkles, boiled−0.134 mg
Sardines, raw−0.135 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 336 kcal. Per 100 g the figure is 240 kcal.
Is cod high in iodine?
Yes. Cod, in batter, fried in dripping, takeaway has 0.214 mg iodine per 100 g, 143 % 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: iodine (0.214 mg, 143 %), vitamin B12 (0.0021 mg, 84 %) and selenium (0.022 mg, 40 %) per 100 g.
Is cod a good source of protein?
Cod, in batter, fried in dripping, takeaway has 16.8 g protein per 100 g, 28 % of the energy, which meets the UK threshold for “high protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-427, Cod, in batter, fried in dripping, takeaway, 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 iodine.
More fish and seafood
- Tilapia, raw85 kcal
- Carp, raw112 kcal
- Crab, canned in brine, drained77 kcal
- Haddock, steamed93 kcal
- Ling, raw82 kcal
- Salmon, wild, baked215 kcal
- All 170 fish and seafood
Most iodine
- Haddock, grilled0.421 mg
- Haddock, poached0.409 mg
- Shrimps, dried0.4 mg
- Seaweed, kombu, dried, raw441 mg
- Seaweed, wakame, dried, raw16.8 mg
- Seaweed, nori, dried, raw1.47 mg
- Iodine guide