Group · Fish
Blue ling
The blue ling is an elongated fish of the cod family, living deeper than the common ling. These are two distinct species: the ling lives on the continental shelf, while the blue ling lives well beyond it.
In terms of nutrition facts, raw: 79.6 kcal per 100 g, with 18.9 g of protein and only 0.44 g of fat. It provides 302 mg of potassium, 151 mg of phosphorus and 23.2 µg of selenium per 100 g, with 0.23 g of salt.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 80 kcal |
| Kilojoules | 338 kJ |
| Protein | 18,9 g |
| Fat | 0,5 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- DHA0,12 g48 %
- Selenium23,2 µg42 %
- Vitamin B120,64 µg26 %
- Phosphorus151 mg22 %
- Potassium302 mg15 %
- Vitamin B60,18 mg13 %
- Vitamin B32,03 mg13 %
- EPA0,03 g12 %
See the other 10 nutrients
- Magnesium26,8 mg7 %
- Iodine9,82 µg7 %
- Total omega-30,15 g6 %
- Zinc0,4 mg4 %
- Iron0,26 mg2 %
- Vitamin B50,11 mg2 %
- Vitamin E0,17 mg1 %
- Calcium3,96 mg0 %
- Omega-3 ALA0 g0 %
- Omega-6 LA0 g0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
0.44 g of fat: one of the leanest fish. With 18.9 g of protein, only pouting beats it in this selection.
But no meaningful omega-3 intake. At 0.152 g per 100 g, it does not count towards the weekly portion of oily fish recommended by Anses (the French food safety agency).
Its stocks are fragile. A slow-growing, late-maturing deep-water species, it has been heavily fished and is subject to strict quotas in the north-east Atlantic.
Its firm flesh suits slow cooking. Unlike fragile deep-sea fish such as grenadier, it holds together in a curry or a soup.
It is often sold salted and dried. In that form, its salt content has nothing to do with the 0.23 g of the fresh fish: it must be soaked for a long time, like salt cod.