Cod, flesh only, steamed, weighed with bones and skin

Cod is a white fish; this entry describes steamed cod flesh, with the fish weighed including its bones and skin. On this basis, per 100g it provides 20g of protein and 0.7g of fat, along with 223µg of iodine and 1.6µg of vitamin B12. The figures refer to the edible flesh rather than the bones or skin.

Protein is needed for the growth and repair of body tissues. Iodine is needed to make thyroid hormones, which help regulate metabolism, while vitamin B12 supports normal nerve function and red blood cell formation. Added salt, butter or sauces can change the nutritional content of a meal. Full nutrient figures are in the tables below.