Cod, flesh only, microwaved

Senast uppdaterad 3 Nov 2026

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Cod is a white fish. These figures describe the flesh only, cooked by microwaving, using samples of frozen and chilled products. It mainly provides protein, with little fat or carbohydrate. Per 100g, it contains 24g of protein, 0.4g of fat, 2.2µg of vitamin B12 and 243µg of iodine.

Protein supports the growth and repair of body tissues. Vitamin B12 helps maintain normal nerve function and red blood cell formation, while iodine is needed to make thyroid hormones. The figures refer to the fish flesh alone; added salt, sauces or other ingredients can change the nutritional content of a meal. Full nutrient figures are provided in the tables below.

Nutrition per 100g

Nutrient	Per 100g
Energy	98 kcal
Energy	414 kJ
Fat	0.4g
of which saturates	0.08g
Carbohydrate	0g
of which sugars	0g
Fiber	0g
Protein	24g
Salt	0.27g
Alkohol	0g
Vatten	77g
Kolesterol	35mg

Vitamins and minerals per 100g

Nutrient	Per 100g
Vitamin A (retinol equivalent)	2µg
Vitamin D	Trace
Vitamin E	0.86mg
Vitamin C	Trace
Thiamin (B1)	0.08mg
Riboflavin (B2)	0.1mg
Niacin (B3)	1.8mg
Vitamin B6	0.13mg
Vitamin B12	2.2µg
Folate	8µg
Kalcium	16mg
Iron	0.16mg
Magnesium	32mg
Phosphorus	216mg
Kalium	427mg
Sodium	108mg
Zinc	0.5mg
Copper	0.02mg
Selen	44µg
Iodine	243µg

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, grilled	106 kcal	25g	0.8g	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 (11 samples, 11 products, frozen and chilled). "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, microwaved

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