Fish

Cod, filet, steamed (without addition of fat and salt)

Sea fish 74 kcal / 100 g FSVO V7.1

100 g of Cod, filet, steamed (without addition of fat and salt) provides 74 kcal (312 kJ). Its composition stands out for its content of vitamin B12 (1.4 µg), vitamin D (2 µg) and protein (17 g) per 100 g. This food belongs to the “Sea fish” category (“Fish” family) of the Swiss database.

The essentials for 100 g

Protein17 g 34%

Fat0.6 g 1%

Carbohydrates0 g 0%

Dietary fibre0 g 0%

% of nutrient reference values (adults), for the displayed portion.

Detailed composition

for 100 g

Nutrient	Value	% NRV*
Macronutrients
Energy	74 kcal (312 kJ)C	4%
Protein	17 gC	34%
Fat	0.6 gC	1%
of which saturated fat	0.1 gC	1%
of which polyunsaturated	0.2 gC	n/a
of which omega-3	0.2 gC	n/a
Carbohydrates	0 gC	0%
of which sugars	0 gC	0%
Dietary fibre	0 gC	0%
Water	82.4 gC	n/a
Alcohol	0 gC	n/a
Minerals
Calcium	16 mgC	2%
Iron	0.2 mgC	1%
Magnesium	24 mgC	6%
Phosphorus	210 mgC	30%
Potassium	380 mgC	19%
Sodium	56 mgC	2%
Zinc	0.5 mgC	5%
Vitamins
Vitamin D	2 µgC	40%
Vitamin B12	1.4 µgC	56%
Vitamin C	0 mgC	0%
Folate	10 µgC	5%

* Share of the nutrient reference values for adults (Swiss FIC ordinance, annex 10), for the displayed portion. For dietary fibre the annex sets no value: the 30 g a day is an indicative benchmark. “n/a”: value not available in the source, never estimated by us. A, E or C indicates each value’s origin.

As a share of daily needs

Covered by 100 g · reference population: average adult.

Protein34%

Fat1%

Carbohydrates0%

Dietary fibre0%

Vitamin B1256%

Vitamin D40%

Phosphorus30%

Potassium19%

Magnesium6%

Quick comparison

Difference per 100 g from this food’s point of view: “+” = it contains more than the compared food.

Comparison	Protein	Fat	Energy
vs Flounder, raw	+ 0.5 g	− 1 g	− 6 kcal
vs Fish, sole, raw	− 1.7 g	± 0 g	− 6 kcal
vs Fish, plaice, raw	− 0.1 g	− 1.3 g	− 11 kcal
vs Flounder, filet, steamed (without addition of fat and Salt)	+ 1.5 g	− 1.2 g	− 4 kcal
vs Fish, pollock (saithe), raw	− 2.3 g	− 0.2 g	− 10 kcal

Similar foods

Within the “Fish” family, selected by nutritional proximity (method v1.0).

Squid, raw77 kcal

Fish, plaice, raw85 kcal

Flounder, raw80 kcal

Fish, sole, raw80 kcal

Flounder, filet, steamed (without addition of fat and Salt)78 kcal

Fish, pollock (saithe), raw84 kcal

Halibut, Atlantic, raw118 kcal

Frequently asked questions

How many calories in 100 g of Cod, filet, steamed (without addition of fat and salt)?

100 g of Cod, filet, steamed (without addition of fat and salt) provides 74 kcal, i.e. 312 kJ (FSVO data V7.1).

How much protein in 100 g of Cod, filet, steamed (without addition of fat and salt)?

100 g provides 17 g of protein, i.e. 34% of the adult reference value (50 g).

What is the fat content of 100 g of Cod, filet, steamed (without addition of fat and salt)?

100 g contains 0.6 g of fat, of which 0.1 g saturated fatty acids.

Where do these values come from?

From the Swiss food composition database V7.1 published by the FSVO (July 2026). Every value carries an origin indicator: A (measured), E (estimated) or C (calculated).

Which preparation state do the values refer to?

To the official label “Cod, filet, steamed (without addition of fat and salt)” in the database: the state (raw, cooked, drained…) is specified where relevant. Preparation substantially changes the composition per 100 g, especially the water content.

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