How Many Calories in Cod?
1 file de cod la cuptor (150g) = 158 kcal
Nutritional Values per 100g
Standard Serving
1 file de cod la cuptor (150g) contains 158 calories.
Best time: Lunch or dinner, as a main source of lean protein
Benefits
- ✓Excellent source of lean protein (22.8g/100g), with very little fat (0.9g/100g)
- ✓Very low in calories relative to its protein content - ideal for building muscle without excess calories
- ✓Rich in vitamin B12 and selenium, important for energy and thyroid function
- ✓Fine texture and mild flavor, easy to digest and versatile to prepare (baked, steamed, grilled)
Considerations
- !Values are for cooked cod (baked or boiled), without added butter, oil, or breading
- !Breaded or fried cod can have 2-3 times more calories than plain, oven-baked cod
- !Being a low-fat fish, it doesn't provide the amount of omega-3 that salmon or mackerel do
FitAzi Tip
FitAzi recommends cod as an alternative to chicken breast for protein variety - it has a similar lean protein profile with very few calories. Bake it with lemon, garlic, and a little olive oil for a quick, filling meal with very few extra calories.
Frequently Asked Questions
100g of oven-baked cod has 105 calories, with 22.8g protein, 0g carbs, and 0.9g fat. A medium cod fillet (150g) has about 158 calories - one of the most efficient lean protein sources available, with an excellent protein-to-calorie ratio.
Yes, significantly fewer - cod has 105 kcal/100g, versus 208 kcal/100g for salmon, due to its much lower fat content (0.9g vs 13g/100g in salmon). On the other hand, salmon offers far more omega-3, so the choice depends on your goal: cod for very lean protein, salmon for healthy fats.
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Disclaimer
Nutritional values shown are approximate and may vary depending on preparation method and origin. Consult a nutrition specialist for personalized recommendations.