Cod, flesh only, grilled

Senast uppdaterad 3 Nov 2026

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Cod is a white fish. The figures here describe grilled cod flesh only, without any coating or sauce. Per 100g, it provides 25g of protein and 0.8g of fat, alongside 276µg of iodine and 2µg of vitamin B12. Protein is its main energy-providing nutrient.

Protein supports the growth and repair of body tissues. Iodine is needed to make thyroid hormones, which help regulate metabolism, while vitamin B12 supports normal nerve function and red blood cell formation. Cod flesh contains little fat, but added butter, oil or sauces can change the fat, salt and energy content of a meal. Full nutrient figures are in the tables below.

Nutrition per 100g

Nutrient	Per 100g
Energy	106 kcal
Energy	448 kJ
Fat	0.8g
of which saturates	0.23g
Carbohydrate	0g
of which sugars	0g
Fiber	0g
Protein	25g
Salt	0.32g
Alkohol	0g
Vatten	74g
Kolesterol	73mg

Vitamins and minerals per 100g

Nutrient	Per 100g
Vitamin A (retinol equivalent)	3µg
Vitamin D	Trace
Vitamin E	0.93mg
Vitamin C	Trace
Thiamin (B1)	0.08mg
Riboflavin (B2)	0.1mg
Niacin (B3)	2.9mg
Vitamin B6	0.18mg
Vitamin B12	2µg
Folate	9µg
Kalcium	17mg
Iron	0.1mg
Magnesium	35mg
Phosphorus	238mg
Kalium	453mg
Sodium	128mg
Zinc	0.5mg
Copper	0.03mg
Selen	32µg
Iodine	276µg

Other types of cod

Food	Calories per 100g	Protein per 100g	Fat per 100g	Fibre per 100g
Cod, flesh only, baked	100 kcal	24g	0.5g	0g
Cod, flesh only, baked, weighed with bones and skin	89 kcal	21g	0.4g	0g
Cod, flesh only, microwaved	98 kcal	24g	0.4g	0g
Cod, flesh only, poached in milk, butter and salt added	94 kcal	21g	1.1g	–
Cod, flesh only, poached in milk, butter and salt added, weighed with bones and skin	81 kcal	18g	1g	–
Cod, flesh only, raw	75 kcal	18g	0.6g	0g
Cod, flesh only, salted and smoked, raw	79 kcal	18g	0.6g	0g
Cod, flesh only, steamed	98 kcal	23g	0.8g	0g
Cod, flesh only, steamed, weighed with bones and skin	86 kcal	20g	0.7g	0g
Cod, dried, salted, boiled	138 kcal	33g	0.9g	0g
Cod, in batter, baked	229 kcal	12g	12g	1.5g
Cod, in batter, fried in dripping, takeaway	240 kcal	17g	15g	0.5g
Cod, in batter, fried in rapeseed oil	285 kcal	13g	18g	1.5g
Cod, in batter, fried, takeaway	240 kcal	17g	15g	0.5g
Cod, in breadcrumbs, baked	204 kcal	14g	8.3g	1.9g
Cod, in batter, fried in sunflower oil, takeaway	240 kcal	17g	15g	0.5g
Cod, in parsley sauce, frozen, boiled	84 kcal	12g	2.8g	–
Cod, smoked, poached in milk, butter added	101 kcal	22g	1.6g	–

About these figures

Values are per 100g of the food as described (Calculated based on dry matter contents in raw and cooked (29.0% weight loss - haddock in 2013 fish survey)). "Trace" means only a very small amount was found. Nutrients that were not measured are not shown. Salt is calculated from sodium.

Vidare läsning och referenser

Public Health England. McCance and Widdowson's The Composition of Foods Integrated Dataset 2021. GOV.UK.

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3 Nov 2026 | Senaste versionen
3 Nov 2026 | Ursprungligen publicerad

Cod, flesh only, grilled

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