Cod is one of the most popular white fish for good reason: it is lean, mild, and packed with protein. But if you are tracking calories or macros, 'one slice' means little without knowing the weight and how it was cooked. This cod calories per slice calculator turns slice size, number of slices, and preparation method into a practical calorie and macronutrient estimate — no food scale math required.
Use it for fresh cod fillets, baked or grilled portions, pan-seared slices, or breaded fish. Enter the per-slice weight in grams or ounces, adjust for up to 50 slices, and add optional butter or oil to match your recipe. The tool also shows protein, fat, carbs, and the percentage of calories from each macro, so it doubles as a quick macro tracker for meal planning and portion control.
🐟 Cod Calories Per Slice Calculator
Estimate calories and macros for cod slices based on slice weight, number of slices, and cooking method. Tip: use raw weight with the Raw option, or cooked weight with the cooked options.
Step-by-Step Guide
Using the calculator takes about 30 seconds. First, enter how many slices of cod you are eating or cooking. Next, weigh one slice on a kitchen scale and choose grams or ounces. If you are tracking a fresh fillet that will be cooked later, select Raw / Sashimi and use the raw weight; if you prefer to weigh the finished piece on your plate, pick the cooked preparation method that matches how you cooked it. Choose the method from the dropdown, add any butter or oil used per slice in grams (optional), and press Calculate. The result area shows total calories, calories per slice, total weight, grams of protein, fat, and carbs, plus the macro percentage split.
How the Estimates Are Calculated
The calculator uses widely used nutrition values for Atlantic cod, rounded to practical figures. Raw cod is about 82 kcal per 100 g, with roughly 17.8 g protein, 0.7 g fat, and 0 g carbohydrate. When cod is baked or grilled, water evaporates but the nutrients stay, so the same amount of cooked fish becomes denser in calories and protein — about 105 kcal per 100 g. Pan-searing in oil adds fat and calories, usually around 130 kcal per 100 g depending on how much oil is absorbed. Breaded and fried cod is the most energy-dense option at about 200 kcal per 100 g, because the batter and frying oil add carbs and fat.
These figures are averages from nutrition databases such as the USDA FoodData Central and may vary with fish size, season, exact cut, and cooking technique.
Nutrition Estimates by Cooking Method
| Preparation | Calories (per 100 g) | Protein | Fat | Carbs |
|---|---|---|---|---|
| Raw / Sashimi | 82 kcal | 17.8 g | 0.7 g | 0 g |
| Baked or grilled | 105 kcal | 22.5 g | 0.9 g | 0 g |
| Pan-seared with oil | 130 kcal | 20.4 g | 5.0 g | 0 g |
| Breaded and fried | 200 kcal | 18.3 g | 10.9 g | 10.0 g |
Values are approximate; a thin or thick batter, extra oil, and seafood type can change the final numbers.
Worked Examples
Example 1 — Lean baked lunch: One 150 g baked cod slice. Calories: 150 × 105 / 100 = 157.5 kcal. Protein: 33.8 g; fat: 1.4 g; carbs: 0 g.
Example 2 — Fish and chips dinner: One 150 g breaded and fried cod portion. Calories: 150 × 200 / 100 = 300 kcal. Protein: 27.5 g; fat: 16.4 g; carbs: 15.0 g. That is roughly 37% protein, 49% fat, and 20% carbs before any chips.
Example 3 — Home-cooked with butter: Two 85 g raw slices (170 g total) plus 3 g butter per slice: cod calories = 2 × (85 × 82 / 100) = 139.4 kcal; added butter = 2 × 27 = 54 kcal; total = 193.4 kcal. Fat includes 1.2 g from cod plus 6 g from butter.
Tips for Accurate Tracking
- Weigh consistently. Raw and cooked weights are not interchangeable in the dropdown because cooking removes water. Use raw weight with the Raw option; use cooked weight with the Baked, Pan-Seared, or Fried options.
- Pat fillets dry. If you blot fish before cooking, less oil is absorbed and the calorie estimate stays closer to the pan-seared default.
- Measure added fat. A teaspoon of oil is about 4.5 g; a tablespoon is about 14 g. Log it in the added-fat field for better accuracy.
- Watch the coating. Homemade breading can soak up more or less oil than a commercial product.
- Use a food scale. 'One slice' is rarely a standard unit. A fillet slice can range from 85 g to 170 g.
Frequently Asked Questions
How much does one slice of cod weigh?
A typical restaurant or home-cut cod slice weighs between 85 g and 170 g (3–6 oz). Frozen portions are often 113 g (4 oz) or 142 g (5 oz) before cooking.
Is cod good for weight loss?
Yes. Cod is low in calories and fat while being high in protein, which supports satiety. A 100 g raw portion has only about 82 kcal and more than 17 g protein, making it one of the leanest protein sources available.
Why do baked and raw calories differ?
The raw value is based on raw weight. Baking drives off moisture, so the same nutrients are concentrated in a smaller weight. If you eat a 100 g cooked portion, you are eating more fish than a 100 g raw portion because it contains less water — hence the higher calorie density.
Can I use this calculator for other white fish?
Approximately, but not perfectly. Haddock, pollock, and hake are nutritionally similar to cod and will give close estimates. Fatty fish like salmon or mackerel have much higher fat and calories, so use a species-specific calculator instead.