# Cod, cooked nutrition: 23 g protein per 100 g (est.) | Macro Friendly Meals

23 g protein per 100 g, 32.2 g per ~5 oz fillet.

Updated 2026-10-08 - data v2026-10-08.2

Estimated nutrition for Cod, cooked, per 100 g and per ~5 oz fillet (140 g).

## Nutrition

|  | kcal | P | C | F |
| --- | --- | --- | --- | --- |
| Per 100 g | 105 | 23 | 0 | 0.9 |
| Per serving (~5 oz fillet, 140 g) | 147 | 32.2 | 0 | 1.3 |

Protein per 100 kcal: 21.9 g.

## Cost

Est. cost per serving: $2.00–$4.50 (est.).

Est. cost midpoint: $3.25 (est.).

Est. $ per 10 g protein: $1.01 (est.).

## Diet and scores

Keto, Low-carb, Carnivore, Paleo, Mediterranean, Pescatarian, Gluten-Free, Dairy-Free

Efficiency 8 / Taste 7 / Overall 7.5.

Longevity: Lean protein; iodine, B12

## Recipes using this food

None yet.

## Related

- [Turkey breast, roasted](https://macrofriendlymeals.com/foods/turkey-breast-roasted) (22.2 g protein / 100 kcal)
- [Tuna steak, cooked](https://macrofriendlymeals.com/foods/tuna-steak-cooked) (22.3 g protein / 100 kcal)
- [Tuna, canned in water](https://macrofriendlymeals.com/foods/tuna-canned-in-water) (22.4 g protein / 100 kcal)
- [Lobster, cooked](https://macrofriendlymeals.com/foods/lobster-cooked) (21.3 g protein / 100 kcal)
- [Egg whites, raw](https://macrofriendlymeals.com/foods/egg-whites-raw) (21.2 g protein / 100 kcal)
- [Crab, cooked](https://macrofriendlymeals.com/foods/crab-cooked) (21.1 g protein / 100 kcal)

Nutrition values are estimates until a USDA record is attached. Not medical advice.

USDA FDC ID: not yet verified (est.)

Canonical: https://macrofriendlymeals.com/foods/cod-cooked

Cite as: Macro Friendly Meals, "Cod, cooked nutrition", https://macrofriendlymeals.com/foods/cod-cooked, data v2026-10-08.2.