Cod, flesh only, raw

Zuletzt aktualisiert 3 Nov 2026

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Cod is a white fish. These figures describe raw cod flesh only, based on samples of frozen and chilled products. It mainly provides protein, with 18g per 100g, and contains 0.6g of fat. It also provides iodine at 196µg and vitamin B12 at 1.5µg per 100g.

Protein supports the growth and repair of body tissues. Iodine is needed to make thyroid hormones, which help regulate the body's metabolism, while vitamin B12 supports normal nerve function and red blood cell formation. Cod flesh contains little fat, but cooking with oil, butter or batter changes its energy and fat content. Added salt also changes its salt content. Full nutrient figures for raw cod flesh are in the tables below.

Nutrition per 100g

Nutrient	Per 100g
Energy	75 kcal
Energy	320 kJ
Fett	0.6g
of which saturates	0.16g
Carbohydrate	0g
of which sugars	0g
Ballaststoffe	0g
Protein	18g
Salz	0.23g
Alkohol	0g
Wasser	82g
Cholesterin	52mg

Vitamins and minerals per 100g

Nutrient	Per 100g
Vitamin A (retinol equivalent)	2µg
Vitamin D	Trace
Vitamin E	0.66mg
Vitamin K1	0.01µg
Vitamin C	Trace
Thiamin (B1)	0.06mg
Riboflavin (B2)	0.08mg
Niacin (B3)	2.3mg
Vitamin B6	0.14mg
Vitamin B12	1.5µg
Folate	7µg
Kalzium	12mg
Eisen	0.1mg
Magnesium	25mg
Phosphorus	169mg
Kalium	322mg
Natrium	91mg
Zink	0.3mg
Copper	0.02mg
Selen	23µg
Jod	196µg

Other types of cod

Nahrung	Calories per 100g	Protein per 100g	Fat per 100g	Fibre per 100g
Cod, flesh only, salted and smoked, raw	79 kcal	18g	0.6g	0g
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, 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, 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.

Weiterführende Lektüre und Referenzen

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

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3 Nov 2026 | Neueste Version
3 Nov 2026 | Ursprünglich veröffentlicht

Cod, flesh only, raw

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