Calories in poached cod: 94 kcal per 100 g

Q: How many calories are in a portion of cod?

A typical portion (140 g, one fillet) gives 132 kcal. Per 100 g the figure is 94 kcal.

Q: Is cod high in vitamin B12?

Yes. Cod, flesh only, poached in milk, butter and salt added has 0.002 mg vitamin B12 per 100 g, 80 % of the NRV, above the 30 % threshold for a “high in” claim.

Q: Which vitamins and minerals does cod have most of?

By share of the daily reference intake: vitamin B12 (0.002 mg, 80 %), iodine (0.12 mg, 80 %) and selenium (0.033 mg, 60 %) per 100 g.

Q: Is cod a good source of protein?

Cod, flesh only, poached in milk, butter and salt added has 20.9 g protein per 100 g, 89 % of the energy, which meets the UK threshold for “high protein”.

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.

1.5 gFat

29.3 gProtein

109 gWater

0.4 gMinerals and the rest

1.5 gFat
29.3 gProtein
109 gWater
0.4 gMinerals and the rest

Below average for fish and seafood

Cod is 94 kcal per 100 g. The 170 fish and seafood in this database average 138.

Cod94

Fish and seafood average138

Low in fat

1.1 g of fat per 100 g; the UK “low fat” line is 3 g.

Fat, per fillet1.5 g

Saturates, per fillet0.42 g

Vitamins and minerals in cod

Four of the 21 reach the “high in” level, led by vitamin B12.

112 %

Vitamin B12

0.0028 mg in a 140 g fillet

87th of 143 fish and seafood

Vitamin B12 contributes to normal energy-yielding metabolism, to the normal function of the immune system and to the reduction of tiredness and fatigue.

Iodine0.168 mg112 %

Selenium0.0462 mg84 %

Niacin (vitamin B3)9.4 mg59 %

Phosphorus252 mg36 %

Chloride210 mg26 %

A source of

Only a trace

Vitamin D
Vitamin C

Show all 21 with amounts

Vitamin B120.0028 mg, 112 %

Iodine0.168 mg, 112 %

Selenium0.0462 mg, 84 %

Niacin (vitamin B3)9.4 mg, 59 %

Phosphorus252 mg, 36 %

Chloride210 mg, 26 %

Potassium462 mg, 23 %

Vitamin B60.29 mg, 21 %

Folate0.0196 mg, 9.8 %

Magnesium36.4 mg, 9.7 %

Pantothenic acid (vitamin B5)0.43 mg, 7.2 %

Vitamin E0.85 mg, 7.1 %

Zinc0.7 mg, 7 %

Riboflavin (vitamin B2)0.08 mg, 6 %

Thiamin (vitamin B1)0.06 mg, 5.1 %

Biotin0.0014 mg, 2.8 %

Copper0.03 mg, 2.8 %

Calcium15.4 mg, 1.9 %

Iron0.14 mg, 1 %

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 or vitamin C, and only under 1 % of the vitamin A reference intake per 100 g.

Vitamin D

Tracein cod

Find it inBloater, grilled500 % per 100 g

Vitamin C

Tracein cod

Find it inCherries, West Indian2150 % per 100 g

Vitamin A

<1%in cod, per 100 g

Find it inLiver, calf, fried3152 % per 100 g

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Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Cod against other fish and seafood

Per 100 g, salmon (red, canned in brine, skinless and boneless, drained) has the most vitamin B12 in this comparison, followed by crab (white meat, purchased cooked).

0.0045mg

0.0034mg

0.0023mg

0.002mg

0.0016mg

0.001mg

Salmon, red, canned in brine, skinless and boneless, drained+0.0025 mg

Crab, white meat, purchased cooked+0.0014 mg

Prawns, standard, purchased cooked+0.0003 mg

Cod, flesh only, poached in milk, butter and salt addedthis page

Plaice, in breadcrumbs, baked−0.0004 mg

Halibut, raw−0.001 mg

All values per 100 g, from the same dataset. Differences are against cod.

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Questions about cod

What the numbers say to the questions people actually search.

How many calories are in a portion of cod?

A typical portion (140 g, one fillet) gives 132 kcal. Per 100 g the figure is 94 kcal.

Is cod high in vitamin B12?

Yes. Cod, flesh only, poached in milk, butter and salt added has 0.002 mg vitamin B12 per 100 g, 80 % of the NRV, above the 30 % threshold for a “high in” claim.

Which vitamins and minerals does cod have most of?

By share of the daily reference intake: vitamin B12 (0.002 mg, 80 %), iodine (0.12 mg, 80 %) and selenium (0.033 mg, 60 %) per 100 g.

Is cod a good source of protein?

Cod, flesh only, poached in milk, butter and salt added has 20.9 g protein per 100 g, 89 % 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 16-015, Cod, flesh only, poached in milk, butter and salt added, published by Public Health England under the Open Government Licence v3.0. Main data references: Reviewed 2014. 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: Cod). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.