235 %
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 baked coley?
155kcal
in a 140 g fillet
111 kcal per 100 g.
Source: UK CoFID 2021, record 16-429. Checked 5 October 2026.
2.1 gFat
34.2 gProtein
0 gFibre
235 %Daily vitamin B12
What’s in a 140 g fillet
More than half of a fillet is water. The rest is 34.2 g protein and 2.1 g fat.
- 2.1 gFat
- 34.2 gProtein
- 106 gWater
Below average for fish and seafood
Coley is 111 kcal per 100 g. The 170 fish and seafood in this database average 138.
Coley111
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 fillet0.32 g
Vitamins and minerals in coley
Five of the 21 recorded reach the “high in” level. Vitamin B12 leads by a long way.
Show all 21 with amounts
Vitamin B120.00588 mg, 235 %
Iodine0.211 mg, 141 %
Selenium0.063 mg, 115 %
Niacin (vitamin B3)10.9 mg, 68 %
Phosphorus323 mg, 46 %
Vitamin B60.46 mg, 33 %
Chloride246 mg, 31 %
Potassium574 mg, 29 %
Thiamin (vitamin B1)0.31 mg, 28 %
Riboflavin (vitamin B2)0.25 mg, 18 %
Magnesium60.2 mg, 16 %
Biotin0.0063 mg, 13 %
Vitamin E1.1 mg, 9 %
Pantothenic acid (vitamin B5)0.5 mg, 8.4 %
Zinc0.84 mg, 8.4 %
Copper0.07 mg, 7 %
Folate0.0084 mg, 4.2 %
Iron0.52 mg, 3.7 %
Calcium14 mg, 1.8 %
Vitamin A0.007 mg, 0.9 %
Manganese0.01 mg, 0.7 %
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 coley doesn’t give you. And where to find it.
No recorded vitamin D or vitamin C, and only 0.6 % of the vitamin A reference intake per 100 g.
Vitamin D
Tracein coley
Find it inBloater, grilled500 % per 100 g
Vitamin C
Tracein coley
Find it inCherries, West Indian2150 % per 100 g
Vitamin A
0.6%in coley, per 100 g
Find it inLiver, calf, fried3152 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Made in Cambridgeshire
Made in the UK since 1998, with every nutrient and its declared amount listed on the label.
Coley against other fish and seafood
Per 100 g, coley has the most vitamin B12 of the 6 here, ahead of haddock (smoked, poached).
0.0042mg
0.0024mg
0.002mg
0.0016mg
0.0014mg
0.0013mg
Coley, flesh only, bakedthis page
Haddock, smoked, poached−0.0018 mg
Haddock, fillets, in flour, fried−0.0022 mg
Plaice, in breadcrumbs, baked−0.0026 mg
Pangasius, poached−0.0028 mg
Prawns, king, raw−0.0029 mg
All values per 100 g, from the same dataset. Differences are against coley.
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Questions about coley
What the numbers say to the questions people actually search.
How many calories are in a portion of coley?
A typical portion (140 g, one fillet) gives 155 kcal. Per 100 g the figure is 111 kcal.
Is coley high in vitamin B12?
Yes. Coley, flesh only, baked has 0.0042 mg vitamin B12 per 100 g, 168 % of the NRV, above the 30 % threshold for a “high in” claim.
Does baking change the fat in coley?
Yes. Per 100 g, fat goes from 1.1 g raw to 1.5 g baked. Part of that is the vitamin or mineral itself changing, part is the change in water content.
Which vitamins and minerals does coley have most of?
By share of the daily reference intake: vitamin B12 (0.0042 mg, 168 %), iodine (0.151 mg, 101 %) and selenium (0.045 mg, 82 %) per 100 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-429, Coley, flesh only, baked, 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: Atlantic Pollock Fish). 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
- Cod, baked100 kcal
- Dover sole, raw89 kcal
- Halibut, poached154 kcal
- Monkfish, raw66 kcal
- Pomfret, white, raw92 kcal
- Sardines, canned, drained220 kcal
- All 170 fish and seafood
Most vitamin B12
- Cockles, boiled0.047 mg
- Winkles, boiled0.036 mg
- Crab, brown meat, purchased cooked0.0224 mg
- Liver, ox, raw0.11 mg
- Liver, ox, stewed0.11 mg
- Liver, lamb, fried0.083 mg
- Vitamin B12 guide