Roe, cod, hard, raw

Cod hard roe is the eggs of female cod; the figures here describe it raw. It mainly provides protein, with 22g per 100g, alongside 1.9g of fat. It also supplies vitamins and minerals, including 18µg of vitamin D and 10µg of vitamin B12 per 100g.

Protein is needed for the growth and repair of body tissues. Vitamin D helps the body absorb calcium and supports bone and muscle health, while vitamin B12 contributes to normal red blood cell formation and nervous system function. These figures apply to raw roe; cooking and added ingredients can change its nutrient content. Full nutrient figures, including salt, saturated fat and cholesterol, are in the tables below.