Every 100 kcal of cod brings 21.7 g of protein. On that measure it ranks 11th of the 121 seafood in this database and 15th of all 796 foods on the site. Measured by weight instead, its 22.8 g per 100 g ranks 70th in its group.
About 87% of the calories in cod come from protein, which makes it extremely protein-dense - close to the practical ceiling for a whole food. Foods in this band are the ones that let you raise your protein intake without raising your calorie intake much at all.
Weight for weight, cod has 26.5 g of protein for each gram of fat (22.8 g against 0.86 g per 100 g).
Set against coho salmon, another seafood entry in the database, a serving carries about 0.5 g less protein (coho salmon has 19.9 g per 3 oz cooked).
It is a complete protein - it supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own. The serving quoted here is measured by weight at 85 g, and it covers about 39% of the 50 g FDA Daily Value for protein.
Serving sizes
Protein in common portions of cod
Protein and calories in Cod for 100 g, the site serving and USDA household portions.
Portion
Weight
Protein
Calories
100 g
100 g
22.8 g
105 kcal
3 oz cooked (serving used here)
85 g
19.4 g
89 kcal
1 fillet
180 g
41 g
189 kcal
Portion weights are the household measures listed on the USDA record; protein and calories scale from the per-100 g figures.
Amino acids
Essential amino acids in cod
The nine essential amino acids in Cod, per 100 g, per serving and per gram of protein.
Amino acid
Per 100 g
Per serving
mg per g protein
leucine
1.86 g
1.58 g
82
lysine
2.1 g
1.79 g
92
valine
1.18 g
1 g
52
isoleucine
1.05 g
0.89 g
46
threonine
1 g
0.85 g
44
phenylalanine
0.891 g
0.76 g
39
methionine
0.676 g
0.57 g
30
histidine
0.672 g
0.57 g
29
tryptophan
0.256 g
0.22 g
11
Per-100 g values are the amino acid analysis on the USDA record. The serving and per-gram-of-protein columns are arithmetic on those values; they are not a protein quality score.
SampleWhat goal trends look like after a week
109 g
Average per logged day
4 of 7
Days goal met
71%
Complete-protein share
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Sample figures for one made-up week against a 110 g goal, not your data. Red bars met the goal. Your own log fills this in with Premium.
22.8 g. The 3 oz cooked serving used on this page weighs 85 g and so carries 19.4 g.
How much protein do you get per 100 calories of cod?
21.7 g. That figure divides its 22.8 g of protein per 100 g by its 105 kcal per 100 g, so it does not depend on serving size.
Is the protein in cod complete?
Yes. The protein in cod supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own.
What share of the protein Daily Value is one serving of cod?
About 39%. One 3 oz cooked serving has 19.4 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #171956 (Fish, cod, Atlantic, cooked, dry heat), SR Legacy data. USDA data is in the public domain. Values are the published reference figures for that record, not lab measurements for a specific brand or batch.