Calories in microwaved cod: 98 kcal per 100 g

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

A typical portion (140 g, one fillet) gives 137 kcal. Per 100 g the figure is 98 kcal.

Q: Is cod high in iodine?

Yes. Cod, flesh only, microwaved has 0.243 mg iodine per 100 g, 162 % of the NRV, above the 30 % threshold for a “high in” claim.

Q: Does cooking change the protein in cod?

Yes. Per 100 g, protein goes from 17.5 g raw to 23.5 g microwaved. 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 (0.243 mg, 162 %), vitamin B12 (0.0022 mg, 88 %) and selenium (0.044 mg, 80 %) per 100 g.

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 protein.

0.56 gFat

32.9 gProtein

108 gWater

0.56 gFat
32.9 gProtein
108 gWater

Below average for fish and seafood

Cod is 98 kcal per 100 g. The 170 fish and seafood in this database average 138.

Cod98

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 fillet0.38 g

Vitamins and minerals in cod

Five of the 21 reach the “high in” level, led by iodine.

227 %

Iodine

0.34 mg in a 140 g fillet

16th of 122 fish and seafood

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

Vitamin B120.00308 mg123 %

Selenium0.0616 mg112 %

Niacin (vitamin B3)7.7 mg48 %

Phosphorus302 mg43 %

Potassium598 mg30 %

A source of

Chloride

Only a trace

Vitamin D
Vitamin C

Show all 21 with amounts

Iodine0.34 mg, 227 %

Vitamin B120.00308 mg, 123 %

Selenium0.0616 mg, 112 %

Niacin (vitamin B3)7.7 mg, 48 %

Phosphorus302 mg, 43 %

Potassium598 mg, 30 %

Chloride235 mg, 29 %

Vitamin B60.18 mg, 13 %

Magnesium44.8 mg, 12 %

Thiamin (vitamin B1)0.11 mg, 10 %

Vitamin E1.2 mg, 10 %

Riboflavin (vitamin B2)0.14 mg, 10 %

Zinc0.7 mg, 7 %

Pantothenic acid (vitamin B5)0.39 mg, 6.5 %

Folate0.0112 mg, 5.6 %

Calcium22.4 mg, 2.8 %

Copper0.03 mg, 2.8 %

Biotin0.00098 mg, 2 %

Iron0.22 mg, 1.6 %

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

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0.075 mgSelenium, 136 %

0.00125 mgVitamin D, 25 %

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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, shrimps (dried) has the most iodine in this comparison, followed by mussels (purchased cooked) and cod.

0.4mg

0.247mg

0.243mg

0.218mg

0.092mg

Shrimps, dried+0.157 mg

Mussels, purchased cooked+0.004 mg

Cod, flesh only, microwavedthis page

Crab, purchased cooked−0.025 mg

Scampi, in breadcrumbs, frozen, fried−0.151 mg

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

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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 137 kcal. Per 100 g the figure is 98 kcal.

Is cod high in iodine?

Yes. Cod, flesh only, microwaved has 0.243 mg iodine per 100 g, 162 % of the NRV, above the 30 % threshold for a “high in” claim.

Does cooking change the protein in cod?

Yes. Per 100 g, protein goes from 17.5 g raw to 23.5 g microwaved. 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 (0.243 mg, 162 %), vitamin B12 (0.0022 mg, 88 %) and selenium (0.044 mg, 80 %) per 100 g.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-374, Cod, flesh only, microwaved, 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: 87 % 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.

Coley, poached114 kcal

Haddock, raw75 kcal

Lemon sole, grilled91 kcal 170fish and seafoodin this food group

More fish and seafood

Coley, poached114 kcal
Haddock, raw75 kcal
Lemon sole, grilled91 kcal
Parrot fish, raw83 kcal
Salmon, red, canned in brine, drained160 kcal
Sprats, fried415 kcal
All 170 fish and seafood

Most iodine

Nutrient guides

‹ Cod, flesh only, grilled Cod, flesh only, poached in milk, butter and salt added ›

How many calories are in microwaved 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