Cod Fish
One of the purest and lightest sources of marine protein in the world: tender white flesh with almost no fat and no sugar at all, making it a first choice for strict weight-loss diets.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
An ideal light dinner that is easy on the stomach; it feeds the muscles with high-quality lean protein without leaving you feeling heavy before bed.
Best preparation methods
Bake it in the oven with tomato slices, garlic, olive oil and a pinch of fish seasoning, and avoid frying it in flour and lots of oil, to keep it light and low in calories.
Important Nutritional Note
This food does not need a glycemic index, but the foods eaten with it determine the meal’s effect on blood sugar.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (120 g) |
|---|---|---|
| Calories | 82 kcal | 98.4 kcal |
| Protein | 17.8 g | 21.4 g |
| Carbohydrate | 0 g | 0 g |
| Available carbohydrate | 0 g | 0 g |
| Fat | 0.7 g | 0.8 g |
| Dietary fibre | 0 g | 0 g |
| Insulin index | 59 · clinically tested (Holt / Bao) | |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It provides 21.7 g of protein per 100 kcal, ranking 3 of 19 in Meat, fish & eggs (highest first).
Related foods from the same family:
Frequently asked questions
Is Cod Fish good for weight loss?
It can be a useful part of a weight-loss plan because it provides 21.7 g of protein per 100 kcal, and protein supports fullness. A 120 g portion gives 98 kcal.
How does Cod Fish affect blood sugar?
Cod Fish contains virtually no available carbohydrate, so the glycemic index does not apply and its direct effect on blood sugar is minimal. The meal’s effect depends on what you eat with it, such as bread, rice or sweetened sauces.
What is the nutritional value of a typical portion of Cod Fish?
A typical 120 g portion of Cod Fish provides about 98 kcal, 21.4 g protein, 0 g carbohydrate, 0.8 g fat and 0 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.