Cod · cooked
Values per 100 g — CIQUAL data (ANSES).
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The ultra-lean white fish
Cod is one of the leanest white fish: 20 g of protein for just 90 kcal and 0.9 g of fat per 100 g. Unbeatable protein-to-calorie ratio, fine and digestible flesh — a top choice when cutting.
Low in calories, it lets you eat a filling volume for very little energy, while covering a good share of your protein needs.
When cutting and day to day
When cutting, cod is hard to beat: lots of protein, almost no calories. Pair it with carbs and vegetables. When bulking, just add more starch and a drizzle of olive oil around it. Benchmark: 150 g cooked ≈ 30 g of protein for ~135 kcal.
Cooking it well
Its lean flesh flakes fast: gentle (oven, steam, parcel, medium-heat pan) and short cooking. In a parcel with lemon and herbs, it stays tender and fragrant with no added fat. Fresh or frozen, it keeps its qualities.
Fresh, frozen or other white fish
Frozen cod (often frozen at sea) is as good as fresh, cheaper and always available — perfect for meal prep. Thaw it in the fridge and pat it dry before cooking so it browns instead of boiling.
If it is too pricey, other lean white fish (pollock, hake, haddock) have a nearly identical profile: swap them by price. Do avoid frozen breaded versions, though, which add crumbs and fat.
What to pair it with
Cod goes with a starch and green vegetables.
Key takeaways
- 20 g protein for 90 kcal/100 g: an ultra-lean white fish.
- Unbeatable protein-to-calorie ratio: great when cutting.
- Gentle, short cooking so it does not dry out.
- Fresh or frozen, same qualities.
Frequently asked questions
Is cod good for cutting?
Yes, it is one of the best cutting foods: very lean and high in protein, it fills you up for very few calories.
Cod or hake?
Very close: two lean, digestible white fish. Alternate based on price and availability, their nutritional qualities are similar.
Is frozen cod as good as fresh?
Yes: often frozen at sea, it keeps its protein and qualities, costs less and stores well. Thaw it in the fridge, pat it dry and cook it without overdoing it so it does not release too much water and dry out.
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