Cod, flesh only, baked

آخر تحديث 3 Nov 2026

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Cod is a white fish. The figures here are for baked cod flesh only, based on samples of frozen and chilled products. It mainly provides protein, with little fat, and also supplies iodine and vitamin B12. Per 100g, it contains 24g of protein, 0.5g of fat, 161µg of iodine and 1.9µg of vitamin B12.

Protein supports the growth and repair of body tissues. Iodine is needed to make thyroid hormones, while vitamin B12 supports normal nerve function and red blood cell formation. Added salt, sauces or fats can change the nutritional content of a cod dish. Full nutrient figures for the baked fish are given in the tables below.

Nutrition per 100g

Nutrient	Per 100g
Energy	100 kcal
Energy	425 kJ
الدهون	0.5g
of which saturates	0.12g
Carbohydrate	0g
of which sugars	0g
ألياف	0g
البروتين	24g
ملح	0.23g
الكحول	0g
Water	77g
الكوليسترول	43mg

Vitamins and minerals per 100g

Nutrient	Per 100g
Vitamin A (retinol equivalent)	2µg
فيتامين د	Trace
Vitamin E	0.95mg
فيتامين C	Trace
Thiamin (B1)	0.1mg
Riboflavin (B2)	0.09mg
Niacin (B3)	2mg
Vitamin B6	0.12mg
Vitamin B12	1.9µg
Folate	8µg
الكالسيوم	18mg
الحديد	0.15mg
المغنيسيوم	30mg
Phosphorus	189mg
البوتاسيوم	367mg
الصوديوم	91mg
زنك	0.6mg
Copper	0.02mg
سيلينيوم	44µg
اليود	161µg

Other types of cod

طعام	Calories per 100g	Protein per 100g	Fat per 100g	Fibre per 100g
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, 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, in batter, baked	229 kcal	12g	12g	1.5g
Cod, in breadcrumbs, baked	204 kcal	14g	8.3g	1.9g
Cod, dried, salted, boiled	138 kcal	33g	0.9g	0g
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 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.

قراءة إضافية ومراجع

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

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3 Nov 2026 | أحدث إصدار
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Cod, flesh only, baked

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