From the same family as haddock and pollock, cod provides a rich source of iodine, selenium, phosphorus, vitamin B12, B3, B6 and a great source of protein. Iodine is an important mineral for thyroid function which is essential for our overall wellbeing. The fish is also rich in healthy omega 3 fatty acids but low in fat. As for the B vitamins cod contains, they have many essential functions in your body, including metabolising nutrients and releasing energy from food. Vitamin B12 especially helps form red blood cells and DNA while vitamin B6 and niacin are necessary for hundred of significant chemical reactions in your body.

A rich source of: Omega-3, vitamin B12, vitamin B3, vitamin B6, iodine, phosphorus.


Cod, flesh only, raw

Energy (kcal) 75
Energy (kJ) 320
Water (g) 81.6
Starch (g) 0
Total sugars (g) 0
Glucose (g) 0
Fructose (g) 0
Sucrose (g) 0
Maltose (g) 0
Lactose (g) 0
Protein (g) 17.5
Protein (g)/100kcal 23.3
Protein % of calories 93.3
Carbohydrate (g) 0
Carbohydrate (g)/100kcal 0
Carb % of calories 0
Fat (g) 0.6
Fat (g)/100kcal 0.8
Fat % of calories 7.2
Satd FA /100g fd (g) 0.2
Omega 3 /100g 0.1
Omega 6 /100g 0
Mono FA /100g food (g) 0.1
Poly FA /100g food (g) 0.1
Trans FAs /100g food (g) 0
Sodium (mg) 11
Potassium (mg) 112
Calcium (mg) 8
Magnesium (mg) 6
Phosphorus (mg) 6
Iron (mg) 0.1
Copper (mg) 0
Zinc (mg) 0.1
Chloride (mg) 45
Manganese (mg) 0
Selenium (µg) 0
Iodine (µg) N
Vitamin D (µg) 0
Vitamin E (mg) 0.1
Thiamin (mg) 0
Riboflavin (mg) 0
Niacin (mg) 0.3
Tryptophan/60 (mg) 0
Niacin equivalent (mg) 0.3
Vitamin B6 (mg) 0.1
Vitamin B12 (µg) 0
Folate (µg) 4
Pantothenate (mg) 0.1
Biotin (µg) N
Vitamin C (mg) 10
Alcohol (g) 0
NSP (g) Non-starch polysaccharide 0
AOAC fibre (g) 0
Cholesterol (mg) 51.9
Retinol (µg) 0
Carotene (µg) N
Retinol Equivalent (µg) N

Cod, flesh only, baked

Energy (kcal) 100
Energy (kJ) 425
Water (g) 76.9
Starch (g) 0
Total sugars (g) 0
Glucose (g) 0
Fructose (g) 0
Sucrose (g) 0
Maltose (g) 0
Lactose (g) 0
Protein (g) 23.9
Protein (g)/100kcal 23.9
Protein % of calories 95.6
Carbohydrate (g) 0
Carbohydrate (g)/100kcal 0
Carb % of calories 0
Fat (g) 0.5
Fat (g)/100kcal 0.5
Fat % of calories 4.5
Satd FA /100g fd (g) 0.1
Omega 3 /100g 0.1
Omega 6 /100g 0
Mono FA /100g food (g) 0.1
Poly FA /100g food (g) 0.2
Trans FAs /100g food (g) 0
Sodium (mg) 8
Potassium (mg) 210
Calcium (mg) 20
Magnesium (mg) 11
Phosphorus (mg) 13
Iron (mg) 0.3
Copper (mg) 0
Zinc (mg) 0.1
Chloride (mg) 44
Manganese (mg) 0
Selenium (µg) 0
Iodine (µg) 4
Vitamin D (µg) 0
Vitamin E (mg) 0.1
Thiamin (mg) 0
Riboflavin (mg) 0
Niacin (mg) 0.6
Tryptophan/60 (mg) 0
Niacin equivalent (mg) 0.6
Vitamin B6 (mg) 0.1
Vitamin B12 (µg) 0
Folate (µg) 5
Pantothenate (mg) 0.1
Biotin (µg) N
Vitamin C (mg) 26
Alcohol (g) 0
NSP (g) Non-starch polysaccharide 0
AOAC fibre (g) 0
Cholesterol (mg) 43.3
Retinol (µg) 0
Carotene (µg) 1765
Retinol Equivalent (µg) 294

Cod, flesh only, grilled

Energy (kcal) 106
Energy (kJ) 448
Water (g) 74.1
Starch (g) 0
Total sugars (g) 0
Glucose (g) 0
Fructose (g) 0
Sucrose (g) 0
Maltose (g) 0
Lactose (g) 0
Protein (g) 24.6
Protein (g)/100kcal 23.2
Protein % of calories 92.8
Carbohydrate (g) 0
Carbohydrate (g)/100kcal 0
Carb % of calories 0
Fat (g) 0.8
Fat (g)/100kcal 0.8
Fat % of calories 6.8
Satd FA /100g fd (g) 0.2
Omega 3 /100g 0.1
Omega 6 /100g 0.1
Mono FA /100g food (g) 0.2
Poly FA /100g food (g) 0.2
Trans FAs /100g food (g) 0
Sodium (mg) 17
Potassium (mg) 180
Calcium (mg) 13
Magnesium (mg) 10
Phosphorus (mg) 10
Iron (mg) 0.2
Copper (mg) 0
Zinc (mg) 0.1
Chloride (mg) 72
Manganese (mg) 0
Selenium (µg) 0
Iodine (µg) N
Vitamin D (µg) 0
Vitamin E (mg) 0.1
Thiamin (mg) 0.1
Riboflavin (mg) 0
Niacin (mg) 0.5
Tryptophan/60 (mg) 0
Niacin equivalent (mg) 0.5
Vitamin B6 (mg) 0.1
Vitamin B12 (µg) 0
Folate (µg) 7
Pantothenate (mg) 0.2
Biotin (µg) N
Vitamin C (mg) 16
Alcohol (g) 0
NSP (g) Non-starch polysaccharide 0
AOAC fibre (g) 0
Cholesterol (mg) 73.1
Retinol (µg) 0
Carotene (µg) N
Retinol Equivalent (µg) N