How many calories are in steamed cod?

A typical portion (140 g, one fillet) gives 137 kcal. Per 100 g the figure is 98 kcal.

Yes. Cod, flesh only, steamed has 0.256 mg iodine per 100 g, 171 % of the NRV, above the 30 % threshold for a “high in” claim.

Yes. Per 100 g, sodium goes from 91 mg raw to 127 mg steamed. Part of that is the vitamin or mineral itself changing, part is the change in water content.

By share of the daily reference intake: iodine (0.256 mg, 171 %), vitamin B12 (0.0019 mg, 76 %) and selenium (0.03 mg, 55 %) per 100 g.

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-467, Cod, flesh only, steamed, published by Public Health England under the Open Government Licence v3.0. Main data references: DH, Nutrient analysis of fish and fish products, 2013. 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. The dataset's sample note is not shown on the page (its wording trips the site's checks). 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: Cod). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.