Coley, flesh only, steamed
Last updated 4 Nov 2026
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Coley is a white fish, and the figures here refer to steamed flesh only. It mainly provides protein, with smaller amounts of fat, alongside vitamins and minerals. Per 100g, it contains 23g of protein, 1.4g of fat, 4.4µg of vitamin B12 and 142µg of iodine.
Protein is needed for the growth and repair of body tissues. Vitamin B12 supports normal nerve function and the formation of red blood cells, while iodine is needed to make thyroid hormones. Added salt, sauces or fats can change the nutritional content of a prepared dish, which is worth noting when monitoring salt or energy intake. Full nutritional figures are provided in the tables below.
Nutrition per 100g
Nutrient | Per 100g |
|---|---|
Energy | 105 kcal |
Energy | 443 kJ |
Fat | 1.4g |
of which saturates | 0.25g |
Carbohydrate | 0g |
of which sugars | 0g |
0g | |
23g | |
Salt | 0.22g |
Alcohol | 0g |
Water | 77g |
Cholesterol | 61mg |
Vitamins and minerals per 100g
Nutrient | Per 100g |
|---|---|
5µg | |
Trace | |
0.73mg | |
Trace | |
0.26mg | |
0.22mg | |
3mg | |
0.34mg | |
4.4µg | |
7µg | |
10mg | |
0.34mg | |
40mg | |
218mg | |
387mg | |
Sodium | 87mg |
0.6mg | |
0.05mg | |
42µg | |
142µg |
Other types of coley
Food | Calories per 100g | Protein per 100g | Fat per 100g | Fibre per 100g |
|---|---|---|---|---|
95 kcal | 21g | 1.3g | 0g | |
111 kcal | 24g | 1.5g | 0g | |
105 kcal | 27g | 1.4g | 0g | |
114 kcal | 25g | 1.5g | 0g | |
82 kcal | 18g | 1.1g | 0g |
About these figures
Values are per 100g of the food as described (Calculated from 16-383 using weight loss of 21.8%). "Trace" means only a very small amount was found. Nutrients that were not measured are not shown. Salt is calculated from sodium.