89 %
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 ling?
115kcal
in a 140 g fillet
82 kcal per 100 g.
Source: UK CoFID 2021, record 16-091. Checked 5 October 2026.
0.98 gFat
26.3 gProtein
0 gFibre
89 %Daily selenium
What’s in a 140 g fillet
More than half of a fillet is water, which is why the calories stay low. What is left is mostly protein.
- 0.98 gFat
- 26.3 gProtein
- 111 gWater
- 1.7 gMinerals and the rest
Below average for fish and seafood
Ling is 82 kcal per 100 g. The 170 fish and seafood in this database average 138.
Ling82
Fish and seafood average138
Low in sugar and salt
Low sugars and low salt by UK labelling rules, per 100 g.
Sugars, per fillet0 g
Salt, per fillet0.42 g
Vitamins and minerals in ling
Four of the 16 reach the “high in” level, led by selenium.
A source of
Only a trace
- Vitamin A
- Vitamin D
- Vitamin C
Show all 16 with amounts
Selenium0.049 mg, 89 %
Vitamin B120.0014 mg, 56 %
Niacin (vitamin B3)8.1 mg, 51 %
Phosphorus294 mg, 42 %
Vitamin B60.42 mg, 30 %
Potassium490 mg, 25 %
Magnesium86.8 mg, 23 %
Thiamin (vitamin B1)0.15 mg, 14 %
Riboflavin (vitamin B2)0.11 mg, 8 %
Pantothenic acid (vitamin B5)0.45 mg, 7.5 %
Iron0.98 mg, 7 %
Zinc0.56 mg, 5.6 %
Calcium35 mg, 4.4 %
Vitamin E0.42 mg, 3.5 %
Biotin0.0014 mg, 2.8 %
Copper0.03 mg, 2.8 %
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 ling doesn’t give you. And where to find it.
No recorded vitamin D or vitamin C, and only 4 % of the zinc reference intake per 100 g.
Vitamin D
Tracein ling
Find it inBloater, grilled500 % per 100 g
Vitamin C
Tracein ling
Find it inCherries, West Indian2150 % per 100 g
Zinc
4%in ling, per 100 g
Find it inOysters, raw592 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
Or one scoop of Immufix
Every 25 g scoop declares 100 mg of vitamin C, 0.00125 mg of vitamin D and 0.075 mg of selenium, alongside other vitamins and minerals. Vitamin C, vitamin D and selenium contribute to the normal function of the immune system.
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Tracked UK delivery
Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.
Made in Cambridgeshire
Made in the UK since 1998, with every nutrient and its declared amount listed on the label.
Ling against other fish and seafood
Ling comes second for selenium here, just behind haddock (grilled).
0.048mg
0.035mg
0.031mg
0.03mg
0.024mg
0.021mg
Haddock, grilled+0.013 mg
Ling, rawthis page
Eel, yellow, raw−0.004 mg
Cod, steamed−0.005 mg
Bass, sea, baked−0.011 mg
Shrimps, canned in brine, drained−0.014 mg
All values per 100 g, from the same dataset. Differences are against ling.
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Questions about ling
Four questions chosen by the facts above, so every food answers differently.
How many calories are in a portion of ling?
A typical portion (140 g, one fillet) gives 115 kcal. Per 100 g the figure is 82 kcal.
Is ling high in selenium?
Yes. Ling, raw has 0.035 mg selenium per 100 g, 64 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals does ling have most of?
By share of the daily reference intake: selenium (0.035 mg, 64 %), vitamin B12 (0.001 mg, 40 %) and niacin (5.8 mg, 36 %) per 100 g.
Is ling a good source of protein?
Ling, raw has 18.8 g protein per 100 g, 92 % 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 16-091, Ling, raw, published by Public Health England under the Open Government Licence v3.0. Main data references: Fish and Fish Products Supplement, 1993. 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: Frozen Fish Fillets). 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
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