132 %
Selenium contributes to the normal function of the immune system, to normal thyroid function and to the maintenance of normal hair and nails.
How many calories are in boiled cod?
193kcal
in a 140 g fillet
138 kcal per 100 g.
Source: UK CoFID 2021, record 16-490. Checked 5 October 2026.
1.3 gFat
45.5 gProtein
0 gFibre
132 %Daily selenium
What’s in a 140 g fillet
More than half of a fillet is water. The rest is 45.5 g protein and 1.3 g fat.
- 1.3 gFat
- 45.5 gProtein
- 90.9 gWater
- 2.4 gMinerals and the rest
About average for fish and seafood
Cod is 138 kcal per 100 g. The 170 fish and seafood in this database average 138.
Cod138
Fish and seafood average138
Low in sugar
0 g of sugars per 100 g; the UK “low sugars” line is 5 g.
Sugars, per fillet0 g
Salt, per fillet1.4 g
Vitamins and minerals in cod
Two of the 9 recorded reach the “high in” level. Selenium leads.
Only a trace
- Vitamin D
- Vitamin C
- Thiamin
- Riboflavin
- Folate
- Biotin
Show all 9 with amounts
Selenium0.0728 mg, 132 %
Chloride938 mg, 117 %
Phosphorus224 mg, 32 %
Magnesium49 mg, 13 %
Iron0.56 mg, 4 %
Calcium30.8 mg, 3.9 %
Potassium43.4 mg, 2.2 %
Manganese0.01 mg, 0.7 %
Vitamin A0.0028 mg, <1 %
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 cod doesn’t give you. And where to find it.
No recorded vitamin D, vitamin C or thiamin.
Vitamin D
Tracein cod
Find it inBloater, grilled500 % per 100 g
Vitamin C
Tracein cod
Find it inCherries, West Indian2150 % per 100 g
Thiamin (vitamin B1)
Tracein cod
Find it inWheatgerm164 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Cod against other fish and seafood
Cod comes second for selenium here, just behind tuna (raw).
0.093mg
0.052mg
0.037mg
0.031mg
0.03mg
0.024mg
Tuna, raw+0.041 mg
Cod, dried, salted, boiledthis page
Eel, yellow, raw−0.021 mg
Plaice, in breadcrumbs, baked−0.022 mg
Salmon, smoked (hot-smoked)−0.028 mg
All values per 100 g, from the same dataset. Differences are against cod.
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Questions about cod
The questions people ask about cod, answered from the dataset.
How many calories are in a portion of cod?
A typical portion (140 g, one fillet) gives 193 kcal. Per 100 g the figure is 138 kcal.
Is cod high in selenium?
Yes. Cod, dried, salted, boiled has 0.052 mg selenium per 100 g, 95 % of the NRV, above the 30 % threshold for a “high in” claim.
Does boiling change the sodium in cod?
Yes. Per 100 g, sodium goes from 91 mg raw to 400 mg boiled. Part of that is the vitamin or mineral itself changing, part is the change in water content.
Which vitamins and minerals does cod have most of?
By share of the daily reference intake: selenium (0.052 mg, 95 %), chloride (670 mg, 84 %) and phosphorus (160 mg, 23 %) per 100 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-490, Cod, dried, salted, boiled, published by Public Health England under the Open Government Licence v3.0. Main data references: MW5, 1991 with data from ISGEM 2014. Values are per 100 g of the edible part; a fillet is 140 g, one fillet, the usual UK portion for fish and seafood. Edible proportion: 83 % of the weight as bought is eaten. 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. 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 selenium.
More fish and seafood
- Haddock, smoked, raw83 kcal
- Lemon sole, steamed95 kcal
- Plaice, raw76 kcal
- Salmon, smoked184 kcal
- Squid, dried313 kcal
- Bloater, grilled251 kcal
- All 170 fish and seafood
Most selenium
- Crab, brown meat, purchased cooked0.225 mg
- Shrimps, dried0.17 mg
- Prawns, standard, dried0.163 mg
- Kidney, pig, fried0.27 mg
- Brazil nuts, kernel only0.254 mg
- Kidney, pig, stewed0.25 mg
- Selenium guide