Coley, flesh only, steamed

Coley is a white fish, and the figures here refer to steamed flesh only. It mainly provides protein, with smaller amounts of fat, alongside vitamins and minerals. Per 100g, it contains 23g of protein, 1.4g of fat, 4.4µg of vitamin B12 and 142µg of iodine.

Protein is needed for the growth and repair of body tissues. Vitamin B12 supports normal nerve function and the formation of red blood cells, while iodine is needed to make thyroid hormones. Added salt, sauces or fats can change the nutritional content of a prepared dish, which is worth noting when monitoring salt or energy intake. Full nutritional figures are provided in the tables below.