2632 %
Vitamin B12 contributes to normal energy-yielding metabolism, to the normal function of the immune system and to the reduction of tiredness and fatigue.
How many calories are in boiled cockles?
74.2kcal
in a 140 g fillet
53 kcal per 100 g.
Source: UK CoFID 2021, record 16-252, 11 analysed samples. Checked 5 October 2026.
0.84 gFat
16.8 gProtein
0 gFibre
2632 %Daily vitamin B12
What’s in a 140 g fillet
More than half of a fillet is water. The rest is 16.8 g protein and 0.84 g fat.
- 0.84 gFat
- 16.8 gProtein
- 116 gWater
- 6.2 gMinerals and the rest
Below average for fish and seafood
Cockles are 53 kcal per 100 g. The 170 fish and seafood in this database average 138.
Cockles53
Fish and seafood average138
Low in fat
0.6 g of fat per 100 g; the UK “low fat” line is 3 g.
Fat, per fillet0.84 g
Saturates, per fillet0.28 g
Vitamins and minerals in cockles
Seven of the 19 recorded reach the “high in” level. Vitamin B12 leads by a long way.
Show all 19 with amounts
Vitamin B120.0658 mg, 2632 %
Iron39.2 mg, 280 %
Iodine0.224 mg, 149 %
Chloride1050 mg, 131 %
Selenium0.0602 mg, 109 %
Manganese1.2 mg, 59 %
Copper0.53 mg, 53 %
Niacin (vitamin B3)5.3 mg, 33 %
Zinc2.9 mg, 29 %
Phosphorus196 mg, 28 %
Biotin0.0126 mg, 25 %
Magnesium64.4 mg, 17 %
Calcium127 mg, 16 %
Riboflavin (vitamin B2)0.15 mg, 11 %
Potassium154 mg, 7.7 %
Vitamin A0.056 mg, 7 %
Thiamin (vitamin B1)0.07 mg, 6.4 %
Pantothenic acid (vitamin B5)0.38 mg, 6.3 %
Vitamin B60.06 mg, 4 %
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What cockles don’t give you. And where to find it.
No recorded vitamin D or vitamin C, and only 2.9 % of the vitamin B6 reference intake per 100 g.
Vitamin D
Tracein cockles
Find it inBloater, grilled500 % per 100 g
Vitamin C
Tracein cockles
Find it inCherries, West Indian2150 % per 100 g
Vitamin B6
2.9%in cockles, per 100 g
Find it inWheatgerm184 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Cockles against other fish and seafood
Per 100 g, cockles have the most vitamin B12 of the 6 here, ahead of winkles (boiled).
0.047mg
0.036mg
0.017mg
0.015mg
0.0129mg
0.0127mg
Cockles, boiledthis page
Winkles, boiled−0.011 mg
Oysters, raw−0.03 mg
Herring, grilled−0.032 mg
Crab, purchased cooked−0.0341 mg
Prawns, standard, dried−0.0343 mg
All values per 100 g, from the same dataset. Differences are against cockles.
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Questions about cockles
The questions people ask about cockles, answered from the dataset.
How many calories are in a portion of cockles?
A typical portion (140 g, one fillet) gives 74 kcal. Per 100 g the figure is 53 kcal.
Is cockles high in vitamin B12?
Yes. Cockles, boiled have 0.047 mg vitamin B12 per 100 g, 1880 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals do cockles have most of?
By share of the daily reference intake: vitamin B12 (0.047 mg, 1880 %), iron (28 mg, 200 %) and iodine (0.16 mg, 107 %) per 100 g.
Are cockles a good source of protein?
Cockles, boiled have 12 g protein per 100 g, 90 % of the energy, which meets the UK threshold for “high protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-252, Cockles, boiled, 11 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: Reviewed 2013. LGC, Nutritional survey fish and fish products, 1986-1987. Values are per 100 g of the edible part; a fillet is 140 g, one fillet, the usual UK portion for fish and seafood. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 170 fish and seafood kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Cockles). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More fish and seafood
From the same group, with calories per 100 g, and the foods with the most vitamin B12.
More fish and seafood
- Scallops, steamed118 kcal
- Tuna, raw107 kcal
- Cod, microwaved98 kcal
- Eel, conger, raw114 kcal
- Herring, grilled181 kcal
- Mullet, Grey, raw115 kcal
- All 170 fish and seafood
Most vitamin B12
- Winkles, boiled0.036 mg
- Crab, brown meat, purchased cooked0.0224 mg
- Whelks, boiled0.021 mg
- Liver, ox, raw0.11 mg
- Liver, ox, stewed0.11 mg
- Liver, lamb, fried0.083 mg
- Vitamin B12 guide