Pacific Cod Nutrition: Calories, Protein & Nutrients

Pacific Cod Nutrition Facts: Calories, Protein and Nutrients

Pacific cod (Gadus macrocephalus) is a lean North Pacific whitefish that supplies protein without much total fat. If you are comparing fish for meal planning, the most useful numbers are those tied to a clearly defined serving size and preparation. NOAA's seafood profile reports 82 calories, 17.9 grams of protein, and 0.63 grams of fat per 100 grams of Pacific cod. Those figures describe a reference food sample, not every packaged or cooked fillet. This article explains the numbers, serving-size changes, vitamins and minerals, and how cooking ingredients affect a meal. For flavor, shopping formats, and recipes, see our separate Pacific Cod Guide.

Pacific Cod Nutrition Chart per 100 Grams

NOAA lists these reference values for a 100-gram serving of Pacific cod: 82 calories, 17.9 grams of protein, 0.63 grams of total fat, 0.081 grams of saturated fat, zero carbohydrates, zero sugars, 37 milligrams of cholesterol, 36.5 micrograms of selenium, and 71 milligrams of sodium. The reference portion is about 3.5 ounces. These figures make Pacific cod an appealing lean protein, but they are not an exact prediction for a cooked fillet. A nutrition label on a specific package remains the better source for that retail product. See the NOAA Pacific Cod profile for the original reference.

How Many Calories in Three Ounces of Pacific Cod?

A three-ounce portion weighs approximately 85 grams. Scaling NOAA's 100-gram reference gives roughly 70 calories, 15.2 grams of protein, and 0.54 grams of fat for 3 ounces of raw Pacific cod. These calculations are rounded estimates, not separately tested nutrition data. Three ounces of cooked fish should not be assumed to have the same values as three ounces raw because cooking changes moisture and sometimes adds ingredients. If you weigh raw fish before cooking, use a raw-food reference. If your meal plan measures cooked servings, use the corresponding cooked reference or the label. Keep portion definitions consistent when comparing seafood.

Protein in Pacific Cod

Protein is one of the principal reasons people choose lean whitefish. Pacific cod's NOAA reference contains 17.9 grams per 100 grams, or approximately 15.2 grams in an 85-gram raw portion. Protein helps build and maintain body tissues as part of a balanced diet. Pacific cod can be served alongside vegetables, beans, potatoes, or grains when a more substantial meal is desired. A larger piece contains more total protein, but there is no reason to compare an eight-ounce cod portion with a three-ounce salmon portion and declare one species superior. Use equivalent edible weights and account for bones, skin, and trimming when buying bulk seafood.

Is Pacific Cod a Low-Fat Fish?

Yes. NOAA reports only 0.63 grams of total fat per 100 grams of Pacific cod. This helps explain the fish's delicate texture and relatively modest energy content. It also explains why an unprotected fillet may seem dry if overcooked. A little olive oil or a sauce can improve the eating experience, but those additions affect the finished meal's calories and fat. A breaded and deep-fried serving is nutritionally different from plain baked cod. Low-fat does not mean fat-free, and a cooked dish should not be labeled low calorie without considering everything added during preparation.

Omega-3 Fatty Acids: Cod Versus Fatty Fish

Pacific cod contains marine fats, but it is considerably leaner than fatty species such as salmon. It should not be marketed as providing the same omega-3 quantity as salmon without a specific analysis. The amounts of EPA and DHA depend on species, sample, and measurement method; NOAA's short Pacific cod fact table does not provide separate EPA and DHA quantities. If omega-3 content is central to your meal plan, consult a detailed nutrient database or the product's verified nutrition information. Cod still contributes variety and protein, while salmon can offer a different fat profile. See our Salmon vs. Tuna Nutrition article for another species comparison.

Selenium, Vitamin B12 and Phosphorus

Pacific cod provides more than protein. NOAA identifies it as a source of selenium, vitamin B12, phosphorus, and niacin. Its reference nutrition table gives 36.5 micrograms of selenium per 100 grams. Selenium contributes to normal antioxidant-enzyme activity, while vitamin B12 supports nerve function and red blood cell formation. Phosphorus is important for bones and cellular functions. However, exact B12, niacin, and phosphorus figures depend on the chosen database and sample, and should not be assigned invented daily-value percentages. Read the relevant package label and consult a verified food-composition database when exact micronutrient targets are important.

Sodium and Cholesterol

The NOAA reference lists 71 milligrams of sodium and 37 milligrams of cholesterol per 100 grams of Pacific cod. These are baseline figures for fish, not for salted, seasoned, battered, or marinated preparations. A restaurant entree with sauce may supply much more sodium. A heavily salted fish fillet should not be marketed using unseasoned-fish sodium numbers. Likewise, cholesterol in a food is only one factor in overall dietary choices, and personal recommendations depend on individual health circumstances. Compare full product labels rather than assuming all whitefish meals share identical numbers.

Does Cooking Change the Nutrition?

Cooking reduces moisture and may change the weight of the fish. As a result, a 100-gram portion measured after cooking can contain more concentrated protein per gram than 100 grams of raw fish, even without adding protein. Baking, roasting, poaching, and grilling usually require less added fat than deep frying, although actual recipes vary. Lemon and herbs add flavor without the same calorie impact as generous butter or creamy sauces. For food safety, the FDA recommends cooking most finfish to 145°F (63°C) internally. Detailed methods belong in our Pacific Cod Cooking Guide so this article remains focused on nutrition.

Comparing Pacific Cod with Other Whitefish

Pacific cod, Atlantic cod, Alaska pollock, Pacific whiting, halibut, and sablefish are not one nutritionally interchangeable product. Several are lean whitefish, but sablefish has substantially more natural fat. Compare the same raw or cooked weights and verify that each figure comes from the same type of source. Published numbers also vary because some samples include different amounts of moisture or because a processor adds water-retaining ingredients. For species differences rather than nutrient calculations, visit Pacific Cod vs. Atlantic Cod and Pacific Cod vs. Halibut. A single calorie number should not determine every seafood purchase.

Pacific Cod in a Balanced Meal

Build a balanced plate around a suitable fish portion, vegetables, and a starch or whole grain that matches your needs. Baked cod with lemon, roasted broccoli, and potatoes differs from battered fish with fries and tartar sauce. Both may fit different occasions, but their calories, fat, and sodium should be calculated from the complete recipe. If you are tracking food intake, weigh the ingredient at the stage used by your nutrition reference, and record cooking oil, breading, and sauce. Avoid treating phrases such as clean protein or superfood as precise nutrition claims. Consistent portions and reliable labels are more useful.

Buying Pacific Cod with Nutrition in Mind

Our Frozen Pacific Cod Fillets listing currently has stock in both the five-pound and ten-pound variants. The Shopify check found 91 units of the five-pound option and 15 units of the ten-pound option. The amount in the box describes purchase weight, not a ready-to-eat serving count. Read the product description for cut, freezing, and handling details, and check the selected variant's availability before ordering. For other fish, Alaskan Pollock Fillets and Pacific Whiting showed positive stock during this review. These are different species, so use their own nutrition references.

Frequently Asked Questions About Pacific Cod Nutrition

How many calories are in 100 grams? NOAA reports 82 calories. How much protein is in 3 ounces raw? Approximately 15.2 grams when scaled from NOAA's reference. Does cod have carbohydrates? Unseasoned Pacific cod contains essentially none in that reference, but breading and sauces add carbohydrates. Is cod high in fat? No, Pacific cod is lean. Does it provide selenium? Yes; NOAA lists 36.5 micrograms per 100 grams. Is fried cod just as low calorie? No, cooking oil and batter can increase total calories. Can I use raw nutrition figures for cooked fish? Not directly; weights and moisture change.

Pacific Cod Nutrition: The Bottom Line

Pacific cod is a mild, lean source of protein with useful micronutrients. Its most defensible nutrition summary begins with source-specific values: 82 calories, 17.9 grams protein, and 0.63 grams fat per 100 grams in NOAA's reference. Compare raw with raw, cooked with cooked, and include recipe additions before drawing conclusions. For buying, flavor, and preparation, visit our Pacific Cod Guide. You can also browse the Frozen Fish and Whitefish collections. Check the live package information for the exact product you intend to serve.