Cod (baked)
1 fillet (140g)Protein per 100g23.0g
Calories per 100g105
Fat per 100g0.9g
Carbs per 100g0.0g
Fiber per 100g0.0g
Leucine (per serving, est.)1850mg
Typical cost$$$
Quality 0.9
lit_estimate, complete animal protein
ketolow-carbgluten-freedairy-freepescatarian
Why Cod (baked) shows up in protein-forward diets
Almost no fat at all, which means almost no omega-3s either — cod is a lean-protein play, not an omega-3 play like salmon or sardines.
Serving-size math
A 1 fillet (140g) portion delivers 32.2g of protein and roughly 147 calories. Scaled per 100 calories, that works out to 21.9g of protein — useful for comparing against other foods on a calorie-matched basis rather than a weight-matched one.
Prep tip
Pat completely dry before searing; cod releases a lot of surface moisture and will steam instead of brown if wet.
Best for
- cutting
- high-volume eating
Allergens
Contains: fish.
Frequently asked
How much protein is in cod (baked)?
23.0g per 100g, or 32.2g per 1 fillet (140g).
Is cod (baked) a complete protein?
Yes — it's rated a complete, high-quality protein source (lit_estimate, complete animal protein).