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Cod fish is a mild, flaky white fish from the cold waters of the North Atlantic and North Pacific, and it is one of the leanest fish you can put on a plate. In USDA data, a 3-ounce portion of cooked Atlantic cod has about 89 calories, 19 grams of protein and less than 1 gram of fat. This guide walks through cod nutrition per serving, the real differences between Atlantic vs Pacific cod, why salt cod is a different food when it comes to sodium, where cod sits in the FDA mercury chart, and what to know about fish allergy, so you can decide for yourself whether cod is healthy for your plate.
Peptide Labs does not sell cod or fish products. This article is general nutrition information, not medical advice. Looking for the supplement made from cod livers? That is a separate topic covered in our cod liver oil guide.
Key Takeaways
- Cooked Atlantic cod has about 89 calories and 19.4 g of protein per 3 ounces, with under 1 g of fat.
- It is a strong source of selenium (58% DV) and supplies B12, niacin, B6 and phosphorus.
- Cod is lean, so it has far less omega-3 EPA and DHA than salmon.
- FDA and EPA place cod in the lowest-mercury group of their fish chart.
- Salt cod is very high in sodium; fish, including cod, is one of the nine major food allergens.
What is cod fish?
Two related species are sold as cod in the US. NOAA Fisheries lists Atlantic cod as Gadus morhua, found in the Northwest Atlantic from Greenland to Cape Hatteras, and Pacific cod as Gadus macrocephalus, found in the coastal North Pacific from the Bering Sea to Southern California and across to the Sea of Japan. Both have white, flaky, mild flesh that suits baking, broiling, poaching, fish tacos and classic fish and chips.
You will also meet cod in other forms: frozen fillets, canned cod, and salt cod (bacalao or bacalhau), which is salted and dried and has to be soaked in fresh water before cooking. Fish sticks and battered fillets are often made from cod or other white fish; the Nutrition Facts label tells you what is in a given product.
Cod nutrition per serving (USDA)
The table uses USDA FoodData Central SR Legacy values for a 3-ounce (85 g) cooked portion, with the percent Daily Value (%DV) based on FDA Daily Values. FDC IDs are listed so you can check each entry.
| Nutrient (3 oz cooked) | Atlantic cod, dry heat (FDC 171956) | Pacific cod, dry heat (FDC 171990) |
|---|---|---|
| Calories | 89 | 72 |
| Protein | 19.4 g (39% DV) | 15.9 g (32% DV) |
| Fat | 0.7 g (1% DV) | 0.4 g (1% DV) |
| Cholesterol | 47 mg (16% DV) | 49 mg (16% DV) |
| Sodium | 66 mg (3% DV) | 316 mg (14% DV) |
| Selenium | 32.0 mcg (58% DV) | 23.8 mcg (43% DV) |
| Vitamin B12 | 0.89 mcg (37% DV) | 1.96 mcg (82% DV) |
| Niacin | 2.1 mg (13% DV) | 1.1 mg (7% DV) |
| Vitamin B6 | 0.24 mg (14% DV) | 0.12 mg (7% DV) |
| Phosphorus | 117 mg (9% DV) | 293 mg (23% DV) |
| Choline | 71 mg (13% DV) | 68 mg (12% DV) |
| Omega-3 EPA + DHA | 0.13 g | 0.14 g |
| Carbohydrate | 0 g | 0 g |
Cod calories are low because the flesh is mostly water and protein. Selenium stands out among the minerals; the NIH Office of Dietary Supplements (ODS) selenium fact sheet lists cooked Pacific cod at 24 micrograms, or 44% of the Daily Value, per 3 ounces, which matches USDA. Cod also shows up in the ODS iodine fact sheet, which lists baked cod at 146 micrograms of iodine per 3 ounces, 97% of the Daily Value. USDA SR Legacy has no iodine field, and iodine in fish varies, so read that number as a reference point. More on these nutrients: selenium, iodine and B12 foods.
Atlantic vs Pacific cod: what is the difference?
In the kitchen, the two are close substitutes. Atlantic cod tends to have slightly larger, sweeter flakes, while Pacific cod is a little softer and milder, but most recipes work with either. The differences that matter more show up in the data and in how the fish is managed.
- Sodium: USDA’s cooked Pacific cod entry carries the note “may contain additives to retain moisture” and lists 316 milligrams of sodium per 3 ounces, against 66 milligrams for cooked Atlantic cod. Even raw, the USDA Pacific entry (FDC 174191, which may have been previously frozen) lists 303 milligrams per 100 g vs 54 milligrams for raw Atlantic (FDC 171955). If sodium matters to you, check the label for added solutions.
- Protein and calories: Atlantic cod is slightly higher in both per cooked portion (19.4 g vs 15.9 g of protein in the two USDA entries).
- B12 and phosphorus: the Pacific entry lists more of both; the Atlantic entry lists more selenium, niacin and B6.
- Fish stocks: NOAA Fisheries reports that the Gulf of Maine and Georges Bank Atlantic cod stocks were overfished and subject to overfishing in 2021 assessments, while the Bering Sea, Aleutian Islands and Gulf of Alaska Pacific cod stocks are not overfished. Imported cod comes from other fisheries with their own status.
Neither type is clearly healthier overall. The bigger choices are how the fish is processed and how you cook it.
Salt cod and canned cod
Salt cod is a different food. USDA’s dried and salted Atlantic cod (FDC 174190) lists 5,973 milligrams of sodium per 3 ounces, which is 260% of the FDA Daily Value of 2,300 milligrams, along with 53 grams of protein because the water has been removed. Those figures describe the dried product, not the fish after soaking, and USDA has no entry for soaked salt cod. Canned Atlantic cod (FDC 174189) is much closer to fresh: 89 calories, 19.3 grams of protein and 185 milligrams of sodium per 3 ounces in USDA data. Our low sodium foods guide has more on reading sodium on labels.
Is cod healthy? Cod vs other fish
Cod is a lean, high-protein food with almost no saturated fat, which is why it appears often in pescatarian and other fish-forward eating patterns and on lists of high protein foods. The trade-off is omega-3 content: the USDA entries in the table below show cod fillets with a small fraction of the EPA and DHA in salmon. The oil sold as a supplement comes from cod livers, a separate product from the fillet.
| Fish (3 oz cooked, USDA) | Calories | Protein | Fat | EPA + DHA |
|---|---|---|---|---|
| Atlantic cod (171956) | 89 | 19.4 g | 0.7 g | 0.13 g |
| Pacific cod (171990) | 72 | 15.9 g | 0.4 g | 0.14 g |
| Atlantic salmon, farmed (175168) | 175 | 18.8 g | 10.5 g | 1.83 g |
| Shrimp (175180) | 84 | 20.4 g | 0.2 g | 0.03 g |
If omega-3 fats are a priority, salmon, sardines and trout supply far more per portion; see our omega-3 guide. If you want a mild white fish, cod sits alongside tilapia, and shrimp is a similarly lean shellfish option. Preparation changes the picture a lot: battering and deep-frying add fat and calories that plain baked or poached cod does not have, so the label on frozen breaded fillets is worth reading.
Mercury, allergy and food safety
- Mercury: the FDA and EPA fish chart, written for people who might become or are pregnant or breastfeeding and for children ages 1 to 11, places cod in its lowest-mercury group. Salmon, shrimp and tilapia are in the same group.
- Allergy: fish is one of the nine major food allergens in the US, and FDA guidance names cod as an example of the bony fish covered. Packaged foods containing cod must declare fish on the label. A fish allergy is different from a shellfish allergy, so ask an allergist which foods are safe for you.
- Cooking: the FoodSafety.gov chart says fin fish should reach 145 degrees F or cook until the flesh is opaque and separates easily with a fork.
Frequently Asked Questions
Is cod healthy to eat?
Cod is lean and high in protein, low in fat and a strong source of selenium. It has much less omega-3 than fatty fish. How it is cooked matters: baked or poached cod is very different from deep-fried.
How many calories are in cod?
About 89 calories in 3 ounces of cooked Atlantic cod and about 72 in cooked Pacific cod, in USDA data.
What is the difference between Atlantic and Pacific cod?
They are related species. Pacific cod is a bit softer and milder; the USDA entries show Atlantic cod slightly higher in protein and selenium and the Pacific entry higher in sodium and B12.
Is cod high in mercury?
No. FDA and EPA place cod in the lowest-mercury group of their advice chart for pregnancy, breastfeeding and young children.
Is cod a good source of omega-3?
Not compared with fatty fish. USDA lists about 0.13 g of EPA and DHA in 3 ounces of cooked Atlantic cod versus about 1.83 g in farmed Atlantic salmon.
Is salt cod healthy?
Dried salt cod is very high in sodium before soaking (260% of the Daily Value per 3 ounces in USDA data). It is traditionally soaked in fresh water before cooking.
Want a richer shellfish comparison? Read our lobster nutrition guide. Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Lobster: Nutrition, Calories and Is Lobster Healthy?, Cod Liver Oil: Vitamin A and D Limits, Benefits and Side Effects, Tilapia: USDA Nutrition, Protein, Omega-3s and Is It Healthy?, Haddock: Nutrition, Mercury and Haddock vs Cod.