Cod raw: calories & nutrition facts
100 g of cod raw contain 79 kcal (334 kJ), 17.8 g protein, 0 g carbohydrates (of which 0 g sugar), 0.84 g fat and 0 g fiber.
Source: German Nutrient Database (BLS 4.0), Max Rubner-Institut.
- Calories
- 79 kcal
- Protein
- 17.8 g
- Carbs
- 0 g
- Fat
- 0.84 g
- Fiber
- 0 g
- Sugar
- 0 g
- Salt
- 0.18 g
Nutrition for your portion
- Calories
- 79 kcal
- Protein
- 17.8 g
- Carbs
- 0 g
- Sugar
- 0 g
- Fat
- 0.84 g
- Fiber
- 0 g
for 100 g
Energy split
- Protein90 %
- Fat10 %
All nutrition facts per 100 g
| Nutrient | Amount | % NRV |
|---|---|---|
| Energy | 79 kcal / 334 kJ | |
| MACRONUTRIENTS | ||
| Protein | 17.8 g | |
| Fat | 0.84 g | |
| Saturated fatty acids | 0.19 g | |
| Monounsaturated fatty acids | 0.21 g | |
| Polyunsaturated fatty acids | 0.4 g | |
| Omega-3 fatty acids | 0.36 g | |
| Omega-6 fatty acids | 0.03 g | |
| Cholesterol | 34.4 mg | |
| Carbohydrates | 0 g | |
| Sugar | 0 g | |
| Starch | 0 g | |
| Lactose | 0 g | |
| Fiber | 0 g | |
| Alcohol | 0 g | |
| Water | 80.5 g | |
| Salt | 0.18 g | |
| VITAMINS | ||
| Vitamin A (retinol equivalent) | 2 µg | 0 % |
| Vitamin D | 0 µg | 0 % |
| Vitamin E | 0.32 mg | 3 % |
| Vitamin K | 10.3 µg | 14 % |
| Vitamin B1 (thiamine) | 0.06 mg | 5 % |
| Vitamin B2 (riboflavin) | 0.05 mg | 3 % |
| Niacin | 5.6 mg | 35 % |
| Pantothenic acid | 0.25 mg | 4 % |
| Vitamin B6 | 200 µg | 14 % |
| Biotin | 1.3 µg | 3 % |
| Folate | 5.6 µg | 3 % |
| Vitamin B12 | 1.2 µg | 46 % |
| Vitamin C | Traces | |
| MINERALS | ||
| Sodium | 72 mg | |
| Potassium | 340 mg | 17 % |
| Calcium | 28 mg | 4 % |
| Magnesium | 21 mg | 6 % |
| Phosphorus | 169 mg | 24 % |
| Iron | 0.16 mg | 1 % |
| Zinc | 0.41 mg | 4 % |
| Iodine | 224 µg | 149 % |
| Copper | 28 µg | 3 % |
| Manganese | 25 µg | 1 % |
% NRV = share of the EU nutrient reference value for adults (Regulation 1169/2011). “Traces” = below the limit of quantification.
Variants & preparations
- Cod fried without fat (oven) · 92 kcal
- Cod fried without fat (pan) · 93 kcal
- Cod stewed · 74 kcal
- Cod grilled · 106 kcal
- Cod breaded fried without fat (pan) · 217 kcal
- Cod poached · 69 kcal
- Cod deep-frozen · 72 kcal
- Cod deep-frozen, fried without fat (oven) · 93 kcal
- Cod deep-frozen, fried without fat (pan) · 85 kcal
- Cod deep-frozen, stewed · 68 kcal
- Cod deep-frozen, grilled · 95 kcal
- Cod deep-frozen, poached · 66 kcal
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German Nutrient Database (Bundeslebensmittelschlüssel, BLS) 4.0, Max Rubner-Institut, 2025 · T204100 · Data: BLS 4.0 (2025)