Nutrients in Cod or other white fish
In one serving: 100 g cooked
Share of the daily amount
| Nutrient | Amount | women 19–50 | men 19–50 |
|---|---|---|---|
| Iodine | 172 mcg NIH | 115% | 115% |
| Selenium | 28 mcg NIH | 51% | 51% |
| Vitamin B12 (cobalamin) | 1 mcg | 42% | 42% |
| Vitamin B6 (pyridoxine) | 0.28 mg | 22% | 22% |
| Choline | 80 mg NIH | 19% | 15% |
| Vitamin B3 (niacin) | 2.5 mg NE | 18% | 16% |
Values marked NIH were checked against the food tables of the NIH Office of Dietary Supplements; the others are approximate and unchecked. Real foods vary with variety, brand, soil and cooking.
Dishes that use it
- Baked white fish with potato and green peas
- Baked white fish with broccoli and brown rice
- Fish curry with brown rice and okra
- Fish with rice (sayadieh) and tahini salad
- White fish with rice, bok choy and mushrooms
- White fish tacos with cabbage, avocado and tomato
- Okra stew with white fish and maize porridge
- Baked white fish with sweet potato and tomato salad
- Fish curry with tomato and brown rice
- Steamed white fish with ginger, rice and bok choy
- Coconut-style fish curry with rice and pumpkin
- Fish with tomato sauce, rice and greens
General information for healthy people. It does not diagnose, treat or replace advice from a doctor, pharmacist or dietitian. Not reviewed by a clinician.
Page updated: 2026-10-08 · By Prof. E. Shalaan, Applied Sciences and AI (ASAI)