92 %
Iodine contributes to normal cognitive function and to normal thyroid function.
How many calories are in baked cod?
286kcal
in a 140 g fillet
204 kcal per 100 g.
Source: UK CoFID 2021, record 16-370, 10 analysed samples. Checked 5 October 2026.
11.6 gFat
19.2 gProtein
2.7 gFibre
92 %Daily iodine
What’s in a 140 g fillet
More than half of a fillet is water, which is why the calories stay low. What is left is mostly carbohydrate.
- 11.6 gFat
- 19.2 gProtein
- 27.7 gCarbohydrate
- 2.7 gFibre
- 77.7 gWater
- 1.1 gMinerals and the rest
Above average for fish and seafood
Cod is 204 kcal per 100 g. The 170 fish and seafood in this database average 138.
Cod204
Fish and seafood average138
Low in sugar
0.9 g of sugars per 100 g; the UK “low sugars” line is 5 g.
Sugars, per fillet1.3 g
Salt, per fillet1.2 g
Vitamins and minerals in cod
Four of the 20 reach the “high in” level, led by iodine.
A source of
Only a trace
- Vitamin D
- Vitamin C
Show all 20 with amounts
Iodine0.139 mg, 92 %
Chloride672 mg, 84 %
Vitamin B120.0014 mg, 56 %
Selenium0.0294 mg, 53 %
Niacin (vitamin B3)6.3 mg, 39 %
Phosphorus192 mg, 27 %
Vitamin E2.6 mg, 21 %
Vitamin B60.27 mg, 19 %
Potassium343 mg, 17 %
Manganese0.24 mg, 12 %
Riboflavin (vitamin B2)0.15 mg, 11 %
Thiamin (vitamin B1)0.11 mg, 10 %
Biotin0.0042 mg, 8.4 %
Magnesium30.8 mg, 8.2 %
Calcium57.4 mg, 7.2 %
Copper0.07 mg, 7 %
Zinc0.56 mg, 5.6 %
Iron0.76 mg, 5.4 %
Folate0.0098 mg, 4.9 %
Pantothenic acid (vitamin B5)0.24 mg, 4 %
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 %
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.
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, mussels (purchased cooked) has the most iodine in this comparison, followed by coley (steamed) and cod.
0.247mg
0.142mg
0.099mg
0.08mg
0.056mg
0.03mg
Mussels, purchased cooked+0.148 mg
Coley, steamed+0.043 mg
Cod, in breadcrumbs, bakedthis page
Winkles, boiled−0.019 mg
Pollock, Alaskan, raw−0.043 mg
Jackfish, raw−0.069 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
Review 1 of 3
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 286 kcal. Per 100 g the figure is 204 kcal.
Is cod high in iodine?
Yes. Cod, in breadcrumbs, baked has 0.099 mg iodine per 100 g, 66 % 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 (0.099 mg, 66 %), chloride (480 mg, 60 %) and vitamin B12 (0.001 mg, 40 %) per 100 g.
Is cod a good source of protein?
Cod, in breadcrumbs, baked has 13.7 g protein per 100 g, 26 % 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 16-370, Cod, in breadcrumbs, baked, 10 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: DH, Nutrient analysis of a range of processed foods with particular reference to trans fatty acids, 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
- Sardines, grilled172 kcal
- Tuna, canned, drained159 kcal
- Cod, baked100 kcal
- Dover sole, raw89 kcal
- Halibut, poached154 kcal
- Monkfish, raw66 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