Cod, flesh only, steamed

Zuletzt aktualisiert 3 Nov 2026

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Cod is a white fish. These figures describe steamed cod flesh only. It mainly provides protein, with 23g per 100g, and contains 0.8g of fat. It also supplies vitamins and minerals, including 1.9µg of vitamin B12 and 256µg of iodine per 100g.

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. Steamed cod flesh is low in fat and saturated fat, although added butter, sauces or salt will change the nutritional content of the meal. Full nutrient figures are shown in the tables below.

Nutrition per 100g

Nutrient	Per 100g
Energy	98 kcal
Energy	417 kJ
Fett	0.8g
of which saturates	0.21g
Carbohydrate	0g
of which sugars	0g
Ballaststoffe	0g
Protein	23g
Salz	0.32g
Alkohol	0g
Wasser	76g
Cholesterin	68mg

Vitamins and minerals per 100g

Nutrient	Per 100g
Vitamin A (retinol equivalent)	3µg
Vitamin D	Trace
Vitamin E	0.86mg
Vitamin C	Trace
Thiamin (B1)	0.07mg
Riboflavin (B2)	0.1mg
Niacin (B3)	2.7mg
Vitamin B6	0.18mg
Vitamin B12	1.9µg
Folate	9µg
Kalzium	16mg
Eisen	0.1mg
Magnesium	32mg
Phosphorus	220mg
Kalium	420mg
Natrium	127mg
Zink	0.4mg
Copper	0.03mg
Selen	30µg
Jod	256µg

Other types of cod

Nahrung	Calories per 100g	Protein per 100g	Fat per 100g	Fibre per 100g
Cod, flesh only, steamed, weighed with bones and skin	86 kcal	20g	0.7g	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, raw	75 kcal	18g	0.6g	0g
Cod, flesh only, salted and smoked, raw	79 kcal	18g	0.6g	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 (23.2% 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.

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, steamed

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