Food Facts · Your food guide
White Fish
A two-part guide to cod, haddock and pollock, their nutrients, example portions and preparation choices.
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Part 1: Nutrition Spotlight: Lean White Fish
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Cod • Haddock • Pollock.
Complete protein
Provides all nine essential amino acids.
Iodine
Helps your thyroid make hormones that regulate metabolism.
Selenium
Supports normal immune function and antioxidant defences.
Vitamin B12
Supports nerves and red blood cell formation.
Naturally low in fat
Plain white fish provides protein with little fat or saturated fat.
Part 2: Lean White Fish: Benefits & Portions
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Example portion
150 g raw cod: ~120 kcal and ~27 g protein. Fish only; check your pack.
Muscle support
Protein helps maintain and repair muscle. A simple way to reach your daily target.
Lighter meals
Low fat content helps keep calories modest. Add veg and potatoes or wholegrains.
Preparation matters
Batter, oils and rich sauces add calories. Smoked or salted fish can be higher in salt.
Make room for oily fish
White fish has less omega-3 than oily fish. Include salmon, sardines or mackerel during the week.