Cod is one of the leanest white fish in the seafood case, but its fat content can change dramatically depending on how it is cooked and whether it is fresh, frozen, dried, or battered. This calculator converts your portion size into a per-100g fat figure, or works backwards from a nutrition label to find the total fat in the piece you actually plan to eat.
Choose the mode that matches your data: enter a cooked or raw portion's total fat to get fat per 100g, or type in the label value and portion weight to get total fat and calories from fat. Gram and ounce units are supported, and the built-in preset buttons load typical values for raw, baked, dried, and fried cod.
The tool is designed for meal preppers, home cooks, and anyone tracking macros or following a low-fat diet.
⚙️ Cod Fat Per 100g Calculator
Portion info
Nutrition label values
How to Use This Tool
Start by choosing the mode that matches your data. If you know the total fat in a specific piece of cod, use “Fat per 100g from a known portion” and enter the portion weight. If you have a nutrition label that lists grams of fat per 100g, use “Total fat from a per-100g label” instead.
Enter the weight in grams or ounces, fill in the fat value, and press Calculate. The result area shows fat per 100g, total fat, and calories from fat. Preset buttons load typical values for common cod preparations.
Formula Explained
To turn a portion into a per-100g value: fat per 100g = (total fat in portion ÷ portion weight in g) × 100.
To go from a label to a portion: total fat = (fat per 100g × portion weight in g) ÷ 100. Calories from fat are then total fat × 9, since fat provides about 9 kcal per gram.
Reference Table: Typical Cod Fat Values
| Preparation | Fat per 100g | Calories from fat |
|---|---|---|
| Raw Atlantic cod | 0.7 g | 6 kcal |
| Baked or broiled cod | 0.9 g | 8 kcal |
| Steamed cod | 0.8 g | 7 kcal |
| Dried salted cod | 2.4 g | 22 kcal |
| Fried battered cod | 10.3 g | 93 kcal |
Values are approximate and vary with fish species, season, and added ingredients.
Worked Examples
Factors Affecting Accuracy
Cod from different regions and seasons can differ slightly, and label values are averages. For medical or clinical needs, use lab-tested nutrition data or consult a dietitian.
Frequently Asked Questions
Is cod lower in fat than salmon?
Yes. Raw Atlantic cod is about 0.7 g fat per 100g, while farmed Atlantic salmon is roughly 13 g per 100g. Cod is a good choice for low-fat or high-protein meal plans.
Does cooking method change the fat per 100g?
Baking and steaming keep cod naturally lean. Frying or adding oil increases fat, and the weight change from moisture loss can also make the fat percentage appear higher per 100g.
Can I use this for other white fish?
You can, as long as you use a fat value for that specific fish. Haddock, pollock, and hake have similar lean profiles, but exact values vary.
Additional Resources
For official nutrition data, search cod entries in the USDA FoodData Central database at fdc.nal.usda.gov. For general fish guidance and healthful cooking tips, see the Harvard T.H. Chan School of Public Health fish page at hsph.harvard.edu.