Every 100 kcal of salt cod brings 21.7 g of protein. On that measure it ranks 13th of the 121 seafood in this database and 18th of all 796 foods on the site. Measured by weight instead, its 62.8 g per 100 g ranks 1st in its group.
About 87% of the calories in salt 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, salt cod has 26.5 g of protein for each gram of fat (62.8 g against 2.37 g per 100 g).
Set against breaded fried shrimp, another seafood entry in the database, a serving carries about 0.6 g less protein (breaded fried shrimp has 18.2 g per 3 oz).
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 28 g, and it covers about 35% of the 50 g FDA Daily Value for protein.
Salt-cured and dried, so protein is very concentrated by weight; it is soaked before cooking.
Serving sizes
Protein in common portions of salt cod
Protein and calories in Salt cod for 100 g, the site serving and USDA household portions.
Portion
Weight
Protein
Calories
100 g
100 g
62.8 g
290 kcal
1 oz dried (serving used here)
28 g
17.6 g
81 kcal
1 piece (5-1/2" x 1-1/2" x 1/2")
80 g
50.2 g
232 kcal
3 oz
85 g
53.4 g
247 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 salt cod
The nine essential amino acids in Salt cod, per 100 g, per serving and per gram of protein.
Amino acid
Per 100 g
Per serving
mg per g protein
leucine
5.11 g
1.43 g
81
lysine
5.77 g
1.62 g
92
valine
3.24 g
0.91 g
52
isoleucine
2.9 g
0.81 g
46
threonine
2.75 g
0.77 g
44
phenylalanine
2.45 g
0.69 g
39
methionine
1.86 g
0.52 g
30
histidine
1.85 g
0.52 g
29
tryptophan
0.704 g
0.2 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.
62.8 g. The 1 oz dried serving used on this page weighs 28 g and so carries 17.6 g.
How much protein do you get per 100 calories of salt cod?
21.7 g. That figure divides its 62.8 g of protein per 100 g by its 290 kcal per 100 g, so it does not depend on serving size.
Is the protein in salt cod complete?
Yes. The protein in salt 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 salt cod?
About 35%. One 1 oz dried serving has 17.6 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #174190 (Fish, cod, Atlantic, dried and salted), 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.