428 %
Iodine contributes to normal cognitive function and to normal thyroid function.
How many calories are in fried cod?
720kcal
in a 300 g serving
240 kcal per 100 g.
Source: UK CoFID 2021, record 16-428. Checked 5 October 2026.
44.1 gFat
50.4 gProtein
1.5 gFibre
428 %Daily iodine
What’s in a 300 g serving
More than half of a serving is water, which is why the calories stay low. What is left is mostly carbohydrate.
- 44.1 gFat
- 50.4 gProtein
- 58.5 gCarbohydrate
- 1.5 gFibre
- 172 gWater
Above average for dishes
Cod is 240 kcal per 100 g. The 603 dishes in this database average 180.
Cod240
Dishes average180
Low in sugar
1 g of sugars per 100 g; the UK “low sugars” line is 5 g.
Sugars, per serving3 g
Salt, per serving1.3 g
Vitamins and minerals in cod
Four of the 19 reach the “high in” level, led by iodine.
A source of
Only a trace
- Vitamin A
- Vitamin D
- Vitamin C
Show all 19 with amounts
Iodine0.642 mg, 428 %
Vitamin B120.0063 mg, 252 %
Selenium0.066 mg, 120 %
Niacin (vitamin B3)17.1 mg, 107 %
Phosphorus624 mg, 89 %
Chloride660 mg, 83 %
Vitamin B60.72 mg, 51 %
Potassium978 mg, 49 %
Calcium240 mg, 30 %
Riboflavin (vitamin B2)0.36 mg, 26 %
Folate0.048 mg, 24 %
Magnesium78 mg, 21 %
Thiamin (vitamin B1)0.21 mg, 19 %
Zinc1.5 mg, 15 %
Manganese0.27 mg, 14 %
Copper0.12 mg, 12 %
Pantothenic acid (vitamin B5)0.54 mg, 9 %
Biotin0.0042 mg, 8.4 %
Iron1.2 mg, 8.4 %
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, vitamin C or vitamin A.
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
Tracein cod
Find it inLiver, calf, fried3152 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Cod against other dishes
Cod comes second for iodine here, just behind fish paste.
0.31mg
0.214mg
0.201mg
0.127mg
0.101mg
0.059mg
Fish paste+0.096 mg
Cod, in batter, fried in sunflower oil, takeawaythis page
Curry, haddock, Bengali−0.013 mg
Kedgeree−0.087 mg
Scampi, coated in breadcrumbs, baked−0.113 mg
Pizza, fish topped, takeaway−0.155 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 (300 g, one serving) gives 720 kcal. Per 100 g the figure is 240 kcal.
Is cod high in iodine?
Yes. Cod, in batter, fried in sunflower oil, 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 sunflower oil, takeaway has 16.8 g protein per 100 g, 25 % 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 16-428, Cod, in batter, fried in sunflower oil, 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 serving is 300 g, one serving, the usual UK portion for dishes. 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 603 dishes 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 dishes
From the same group, with calories per 100 g, and the foods with the most iodine.
More dishes
Most iodine
- Fish paste0.31 mg
- Curry, haddock, Bengali0.201 mg
- Kedgeree0.127 mg
- Seaweed, kombu, dried, raw441 mg
- Seaweed, wakame, dried, raw16.8 mg
- Seaweed, nori, dried, raw1.47 mg
- Iodine guide