Cod Calories and Macros — Nutrition Facts per 1 fillet (90g, cooked)

A serving of cod — 1 fillet (90g, cooked) — comes to 95 calories, with 20.5g of protein, 0g of carbs, and 0.8g of fat. Below is the complete USDA-sourced breakdown, plus how those numbers play with typical calorie and macro targets.

Cod nutrition facts

*Percent Daily Values are based on a 2,000-calorie diet. Source: USDA FoodData Central.

Atlantic cod, baked. One of the leanest proteins available — under 1g of fat per 100g. Battered fish-and-chips cod is a completely different entry.

How does cod fit your goals?

With 20.5g of protein per 1 fillet (90g, cooked), cod is a workhorse for anyone tracking macros for weight loss or muscle gain. Protein is the most satiating macro and the hardest to over-eat by accident, which is why high-protein foods anchor most successful cutting and recomposition plans. A single serving covers roughly 14% of a 150g daily protein target — the kind of number that adds up quickly when you build meals around it.

Diet-wise, cod fits keto, low-carb, and high-protein eating patterns.

How cod compares to other proteins

Tracking cod in Bento Bunny

Logging foods like cod manually means digging through a database, picking the right entry, and adjusting the serving size — multiple taps per meal. With Bento Bunny's AI photo tracking, you snap one picture and the macros land in your daily total automatically. For cod specifically, the model recognises typical portion sizes well, so the numbers above will land within a few percent of what you'd get from manual weighing.

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