Protein in Cod: How Much per 100g and per Portion
Baked cod flesh provides 23.9g of protein per 100g. Since it is very low in fat and contains no carbohydrate, its protein density is also high, at 23.9g of protein for every 100 kcal. This makes it one of the most protein-dense foods available when measured by calories. A 100g portion supplies 48% of the UK Reference Intake for protein.
CoFID 16-373 · Cod, flesh only, baked
What the numbers say
- High protein per calorie. Baked cod provides 23.9g of protein per 100 kcal. Almost all of its energy, 96%, comes from protein, which is very high for any food.
- Low in fat, salt and sugars. According to UK front-of-pack labelling guidance, baked cod is low in fat (0.5g per 100g), low in saturated fat (0.12g per 100g), low in sugars (0.0g per 100g) and low in salt (0.23g per 100g).
- Zero carbohydrate and fibre. This data for baked cod flesh shows it contains no carbohydrate or sugars. The CoFID data also records zero fibre for this food.
- Contribution to Reference Intake. A 100g amount of baked cod provides 23.9g of protein. This is 48% of the UK’s Reference Intake for an adult.
Cod macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 100 kcal 425 kJ |
5% | – |
| Protein | 23.9g | 48% | – |
| Fat | 0.5g | 1% | low |
| of which saturates | 0.1g | 1% | low |
| Carbohydrate | 0g | 0% | – |
| of which sugars | 0g | 0% | low |
| Fibre | 0g | – | – |
| Salt | 0.23g | 4% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in cod by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100g | 23.9g | 100 | 0g | 0.5g |
| 150g | 35.8g | 150 | 0g | 0.8g |
| 200g | 47.8g | 200 | 0g | 1g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of cod for 20g or 30g of protein
- To get 30g of protein from this source, you would need to eat a 126g amount of baked cod, which contains 126 kcal.
- For a 20g protein target, an 84g amount of baked cod is needed, providing 84 kcal and 0.4g of fat.
- This data is for baked cod flesh only; remember that raw fish loses water and weight when cooked, which concentrates its nutrients per 100g.
How it compares with other fish and seafood
Within the fish and seafood group on this site, baked cod ranks 4th out of 23 foods for protein per 100g. However, it ranks 2nd for protein per 100 kcal, reflecting its very low fat content. Its protein level of 23.9g per 100g is slightly higher than haddock (22.8g) and crab (20.5g), but just below tuna (24.9g). King prawns have a lower protein content at 16.2g per 100g. When comparing protein per calorie, cod (23.9g) is almost identical to haddock (23.8g) and crab (24.1g), making them all similarly protein-dense choices.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Cod | 23.9g | 100 | 23.9g |
| Haddock | 22.8g | 96 | 23.8g |
| Crab | 20.5g | 85 | 24.1g |
| Tuna | 24.9g | 109 | 22.8g |
| King Prawns | 16.2g | 68 | 23.8g |
Quick answers
Is cod a high-protein food?
Yes, baked cod contains 23.9g of protein per 100g. It ranks 24th for protein content out of all 137 foods on this site.
How much protein is in a 200g piece of cod?
A 200g amount of baked cod flesh provides 47.8g of protein and 200 kcal. It also contains 1.0g of fat and 0.46g of salt.
Is cod a good source of protein if I’m watching my calories?
Baked cod is very protein-dense, providing 23.9g of protein for just 100 kcal. This is because 96% of its energy comes from protein, with very little from fat.
When to speak to a GP or dietitian
- This food contains fish, one of the 14 allergens that UK food law requires to be declared. If you have a fish allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
- If you have chronic kidney disease, you may have been given a protein target. Check with your renal team or GP before raising your protein intake.
- If you are pregnant or trying for a baby, the NHS has specific advice on how much oily fish and which types of fish to eat.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.