Tracking calories for seafood can be confusing because fish shrinks and loses moisture as it cooks. This Cod Calories Per Cup Calculator simplifies the process: enter your serving size, choose a preparation method, and instantly see calories, protein, and fat. You can work in cups, grams, or ounces.
Cod is a lean, versatile white fish that fits naturally into low-calorie and high-protein meal plans. At only about 82–105 kcal per 100g for plain raw or cooked fillets, it provides a large protein hit with very little fat and no carbohydrates. Since cooking pulls moisture out of the fish, a cup of cooked flakes has a slightly different calorie density than a cup of raw chunks; this calculator accounts for those differences.
Whether you’re planning a high-protein dinner, tracking macros, or building a low-calorie recipe, this tool gives you a useful estimate in seconds.
🐟 Cod Calories Per Cup Calculator
Get a quick calorie estimate for cod by cup volume — choose your preparation and serving size.
How This Calculator Works
The calculator uses standard USDA nutrition values for cod and applies a simple proportion: calories = (grams of cod ÷ 100) × kcal per 100g for your preparation. Volume is converted using standard food-database weights: 145g per cup for raw pieces, 136g per cup for cooked flaked cod, and 110g per cup for dried salted cod.
Preparation changes the calorie density mainly because of water. Raw Atlantic or Pacific cod has about 82 kcal per 100g. After dry-heat cooking, water evaporates, so 100g of cooked cod contains roughly 105 kcal. A cup of cooked flaked cod therefore delivers about 143 kcal, while a cup of raw chunks comes to about 119 kcal. Dried salted cod is the most concentrated form at about 290 kcal per 100g because most of the moisture has been removed.
Reference: Cod Nutrition per 100g
Values below are approximate averages for plain cod fillets.
| Preparation | Kcal / 100g | Protein (g) | Fat (g) | Carbs (g) | Grams per Cup |
|---|---|---|---|---|---|
| Raw (fresh or frozen) | 82 | 17.8 | 0.7 | 0 | 145 |
| Cooked, dry heat | 105 | 22.8 | 0.9 | 0 | 136 |
| Dried, salted | 290 | 60.4 | 2.3 | 0 | 110 |
Step-by-Step Guide
- Enter your serving size in cups, grams, or ounces.
- Choose the preparation that matches your cod: raw, cooked, or dried salted.
- Optionally add a tablespoon of butter or olive oil if you cook with fat.
- Click Calculate and review the calorie total, per-cup value, per-100g value, and macronutrient breakdown.
Worked Examples
Example 1 — one cup of cooked cod, no added fat. 1 cup = 136g. Calories = 136 ÷ 100 × 105 = 143 kcal. Protein = 31.0g, fat = 1.2g.
Example 2 — 4 oz of raw cod. 4 oz = 113g, which is about 0.78 cups. Calories = 113 ÷ 100 × 82 = 93 kcal. Protein ≈ 20.1g, fat ≈ 0.8g.
Example 3 — one cup of cooked cod plus 1 tbsp butter. Cod provides 143 kcal and 1.2g fat; butter adds 102 kcal and 11.5g fat. Total ≈ 245 kcal and 12.7g fat.
Factors Affecting Accuracy
Food data always represent averages. Individual cod fillets vary with species, season, diet, freezing, and cooking method. A thicker fillet cooked at high heat may retain more moisture than a thin fillet cooked longer, and that changes the weight of a cup even if the calories per 100g are similar.
Dried salted cod deserves special attention. The 290 kcal per 100g figure applies to unsoaked dried fish. Most recipes soak dried salt cod before cooking, which adds water back and lowers the calorie density closer to raw or cooked cod. If your package is already soaked, use the cooked or raw setting instead.
Breading, flour, batter, and oil-based marinades are not included unless you select the optional cooking fat. Pan-fried or deep-fried cod can carry 200 or more extra calories from absorbed oil.
Frequently Asked Questions
Why does cooked cod have more calories per 100g than raw cod? The difference is mostly water, not energy. Cooking evaporates moisture and concentrates the same protein and fat into a smaller weight, so 100g of cooked fish contains more dry matter than 100g of raw fish.
Is cod good for high-protein, low-calorie meals? Yes. A cup of cooked cod supplies about 31g of protein for only 143 kcal. It is naturally low in fat and contains no carbohydrates. If you are tracking carbs as well, the cod net carbs calculator can confirm the carb count.
How many grams are in a cup of cod? About 145g for raw pieces, 136g for cooked flaked cod, and 110g for dried salted cod. These are standard approximations; your exact weight depends on flake size and how tightly the cup is filled.
Does cod contain carbohydrates? No. Plain cod contains no digestible carbs in its raw, cooked, or dried forms, which makes it a flexible choice for low-carb meal plans.
Where do the nutrition numbers come from? The base values are taken from generic Atlantic cod entries in USDA FoodData Central. For broader protein-food advice, see USDA MyPlate protein foods.