Group · Fish
Bogue
The bogue is a small Mediterranean fish with large eyes, sold very cheaply at market stalls in the south. Long regarded as a fish for frying, it deserves better than its reputation.
In terms of nutrition facts, raw: 92.1 kcal per 100 g, with 17.9 g of protein and 2.03 g of fat. It provides 60 µg of iodine, 2.3 mg of iron, 309 mg of potassium, 230 mg of phosphorus and 5.4 mg of vitamin B3 per 100 g, with 0.28 g of salt.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 92 kcal |
| Kilojoules | 389 kJ |
| Protein | 17,9 g |
| Carbohydrate | 0,6 g |
| Fat | 2,1 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin B122 µg80 %
- Iodine60 µg40 %
- Vitamin B35,4 mg34 %
- Copper0,33 mg33 %
- Vitamin B60,46 mg33 %
- Phosphorus230 mg33 %
- Iron2,3 mg16 %
- Potassium309 mg15 %
See the other 7 nutrients
- Zinc0,96 mg10 %
- Vitamin B10,08 mg7 %
- Vitamin B20,1 mg7 %
- Calcium52,5 mg7 %
- Magnesium22,5 mg6 %
- Manganese0,12 mg6 %
- Vitamin B50,21 mg4 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
2.3 mg of iron: high for a white fish. One sixth of the reference intake per 100 g, and it is haem iron, which is well absorbed.
60 µg of iodine per 100 g. A third of the reference intake. Seafood remains the leading dietary source of iodine.
Grilled rather than fried. That changes everything: frying easily triples the energy content of a 92 kcal fish. Grilled, with lemon and a drizzle of olive oil, it stays what it is.
It has a lot of bones. This is its real drawback, and the reason it often ends up fried. It is eaten whole, with your hands, like a sardine.
It is one of the cheapest fish in the Mediterranean. For a very decent nutritional profile, it is excellent value, and a way of stepping away from the most heavily fished species.