Cod, flesh only, baked, weighed with bones and skin

Cod is a white fish. These figures describe baked cod flesh, with the weight including bones and skin rather than flesh alone. Per 100g weighed this way, it provides 21g of protein, 0.4g of fat, 1.7µg of vitamin B12 and 161µg of iodine. Protein is its main energy-providing nutrient.

Protein is needed for the growth and repair of body tissues. Vitamin B12 supports normal nerve function and red blood cell formation, while iodine is needed to make thyroid hormones. The flesh contains little fat, although added butter, oil or sauces can change the fat and energy content of a meal. Full nutritional figures are in the tables below.