Coley, flesh only, poached
Last updated 4 Nov 2026
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Coley is a white fish, and the figures here describe the flesh only, cooked by poaching. It mainly provides protein, with 25g per 100g, and contains 1.5g of fat. It also provides vitamins and minerals, including 4.8µg of vitamin B12 and 154µg of iodine per 100g.
Protein is needed to maintain and repair body tissues. Vitamin B12 supports normal nerve function and red blood cell formation, while iodine is needed to make thyroid hormones. Coley contains little saturated fat, although sauces or other additions can change the fat and salt content of a meal. Full nutrient figures for the poached fish are in the tables below.
Nutrition per 100g
Nutrient | Per 100g |
|---|---|
Energy | 114 kcal |
Energy | 481 kJ |
Fat | 1.5g |
of which saturates | 0.27g |
Carbohydrate | 0g |
of which sugars | 0g |
0g | |
25g | |
Salt | 0.24g |
Alcohol | 0g |
Water | 75g |
Cholesterol | 66mg |
Vitamins and minerals per 100g
Nutrient | Per 100g |
|---|---|
5µg | |
Trace | |
0.79mg | |
Trace | |
0.29mg | |
0.24mg | |
3.2mg | |
0.37mg | |
4.8µg | |
7µg | |
10mg | |
0.37mg | |
44mg | |
237mg | |
420mg | |
Sodium | 95mg |
0.6mg | |
0.06mg | |
46µg | |
154µg |
Other types of coley
Food | Calories per 100g | Protein per 100g | Fat per 100g | Fibre per 100g |
|---|---|---|---|---|
111 kcal | 24g | 1.5g | 0g | |
105 kcal | 27g | 1.4g | 0g | |
82 kcal | 18g | 1.1g | 0g | |
105 kcal | 23g | 1.4g | 0g | |
95 kcal | 21g | 1.3g | 0g |
About these figures
Values are per 100g of the food as described (Calculated from 16-383 using 27.9% weight loss). "Trace" means only a very small amount was found. Nutrients that were not measured are not shown. Salt is calculated from sodium.