Cod is one of the leanest fish at 82 calories per 100g, with 18g of protein and barely any fat. It's a default white fish for low-calorie eating because the texture stays delicate even at higher cooking temps and it absorbs marinades cleanly.
Calories scale with portion. Here's how a typical cod serving translates in your tracker:
Protein-dense — 22 g of protein per 100 kcal makes cod an efficient choice for hitting a protein target while managing calories.
Point your iPhone camera at cod and Spotwell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StoreCod has approximately 82 calories per 100g. A typical serving — 1 fillet (180g) — comes in at 148 calories.
18g of protein per 100g. That puts cod at roughly 22.0g of protein per 100 calories — a useful lens when comparing to other protein sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With Spotwell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. Cod is naturally low-calorie at 82 kcal per 100g, so it's easy to fit into a deficit.