Cod, flesh only, microwaved
Last updated 3 Nov 2026
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Cod is a white fish. These figures describe the flesh only, cooked by microwaving, using samples of frozen and chilled products. It mainly provides protein, with little fat or carbohydrate. Per 100g, it contains 24g of protein, 0.4g of fat, 2.2µg of vitamin B12 and 243µg of iodine.
Protein supports the growth and repair of body tissues. Vitamin B12 helps maintain normal nerve function and red blood cell formation, while iodine is needed to make thyroid hormones. The figures refer to the fish flesh alone; added salt, sauces or other ingredients can change the nutritional content of a meal. Full nutrient figures are provided in the tables below.
Nutrition per 100g
Nutrient | Per 100g |
|---|---|
Energy | 98 kcal |
Energy | 414 kJ |
Fat | 0.4g |
of which saturates | 0.08g |
Carbohydrate | 0g |
of which sugars | 0g |
0g | |
24g | |
Salt | 0.27g |
Alcohol | 0g |
Water | 77g |
Cholesterol | 35mg |
Vitamins and minerals per 100g
Nutrient | Per 100g |
|---|---|
2µg | |
Trace | |
0.86mg | |
Trace | |
0.08mg | |
0.1mg | |
1.8mg | |
0.13mg | |
2.2µg | |
8µg | |
16mg | |
0.16mg | |
32mg | |
216mg | |
427mg | |
Sodium | 108mg |
0.5mg | |
0.02mg | |
44µg | |
243µg |
Other types of cod
Food | Calories per 100g | Protein per 100g | Fat per 100g | Fibre per 100g |
|---|---|---|---|---|
100 kcal | 24g | 0.5g | 0g | |
89 kcal | 21g | 0.4g | 0g | |
106 kcal | 25g | 0.8g | 0g | |
94 kcal | 21g | 1.1g | – | |
Cod, flesh only, poached in milk, butter and salt added, weighed with bones and skin | 81 kcal | 18g | 1g | – |
75 kcal | 18g | 0.6g | 0g | |
79 kcal | 18g | 0.6g | 0g | |
98 kcal | 23g | 0.8g | 0g | |
86 kcal | 20g | 0.7g | 0g | |
138 kcal | 33g | 0.9g | 0g | |
229 kcal | 12g | 12g | 1.5g | |
240 kcal | 17g | 15g | 0.5g | |
285 kcal | 13g | 18g | 1.5g | |
240 kcal | 17g | 15g | 0.5g | |
204 kcal | 14g | 8.3g | 1.9g | |
240 kcal | 17g | 15g | 0.5g | |
84 kcal | 12g | 2.8g | – | |
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.