Ingredients
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Fish & Seafood
/
Coley
Out of season
Season
Sep–Mar
Ruled by
☽ Moon
Calories
82 kcal
Protein
18.0 g
MW references
6
Coley
Coley peaks from September to March. It is a lean, versatile whitefish that is at its best during the colder months when the flesh is firmest. Often valued as a sustainable and budget-friendly alternative to cod or haddock, it offers a deeper flavor and holds up well in hearty stews and bakes. While available throughout the year, its quality is most consistent during this winter window.
Nutrition facts
Per 100 g
Energy82 kcal / 347 kJ
Protein18.0 g
Fat1.1 g
— saturated0.2 g
Salt68 mg Na
Iron0.27 mg
Figures are estimates per 100 g from reference data and may differ from the product you use. Always check the packaging for accurate nutrition and allergen information. Not a substitute for professional dietary advice.
Reference data McCance & Widdowson 2021
Coley, flesh only, raw · 16-383 · JA
8 samples, 8 products, frozen and chilled
Energy & Proximates
Energy82.00kcal
Energy347.00kJ
Water81.90g
Protein18.00g
Fat1.10g
Carbohydrates—g
of which sugars—g
of which starch—g
Fibre (AOAC)—g
Fibre (NSP)—g
Alcohol—g
Fat Breakdown
Total fat1.10g
Saturated0.20g
Monounsaturated0.26g
Polyunsaturated0.27g
Trans—g
Omega-30.250g
Omega-60.020g
Cholesterol47.00mg
Minerals
Sodium68.00mg
Potassium303.00mg
Calcium7.00mg
Magnesium32.00mg
Phosphorus171.00mg
Iron0.270mg
Copper0.040mg
Zinc0.400mg
Selenium33.00µg
Iodine111.00µg
Vitamins
Vitamin A4.00µg
Vitamin D0.001µg
Vitamin E0.570mg
Vitamin C—mg
Thiamin (B1)0.230mg
Riboflavin (B2)0.170mg
Niacin (B3)2.600mg
Vitamin B60.270mg
Vitamin B123.500µg
Folate5.00µg
