Group · Fish
Pouting (bib)
The pouting (also called bib, known in French as tacaud) is a small fish of the cod family, common in the Channel and the Atlantic. Long overlooked and sold cheaply, it has fine white flesh that does not keep long after it is caught.
In terms of nutrition facts, raw: 81.3 kcal per 100 g, with 19.7 g of protein and only 0.33 g of fat. Its standout figure is iodine: 214 µg per 100 g, or 143% of the reference intake. It also provides 35.4 µg of selenium and 306 mg of potassium.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 81 kcal |
| Kilojoules | 345 kJ |
| Protein | 19,7 g |
| Fat | 0,4 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Iodine214 µg143 %
- Selenium35,4 µg64 %
- Vitamin B121,47 µg59 %
- DHA0,1 g40 %
- Phosphorus148 mg21 %
- EPA0,04 g17 %
- Potassium306 mg15 %
- Vitamin B31,49 mg9 %
See the other 13 nutrients
- Vitamin B60,13 mg9 %
- Magnesium26,5 mg7 %
- Vitamin D0,32 µg6 %
- Vitamin B20,08 mg6 %
- Total omega-30,14 g6 %
- Vitamin B10,06 mg6 %
- Zinc0,34 mg3 %
- Calcium26,7 mg3 %
- Vitamin E0,34 mg3 %
- Vitamin B50,17 mg3 %
- Iron0,21 mg2 %
- Omega-3 ALA0 g0 %
- Omega-6 LA0 g0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
0.33 g of fat: this is the leanest fish in the database. With 19.7 g of protein, the ratio is hard to beat. The ideal food for a period when you are watching your energy intake.
214 µg of iodine: one portion covers twice the requirement. Along with smoked haddock and plaice, it is one of the best-supplied fish in the database.
It does not keep. This is its real drawback, and the reason for its low price: its flesh deteriorates quickly. Buy it very fresh and eat it the same day.
Minimal cooking, fragile flesh. Steam it for five minutes or fry it for two minutes per side. Beyond that, it falls apart completely.
It is a credible alternative to cod. Same family, comparable nutritional profile, a much lower price and stocks in better condition. A good habit at the fishmonger’s.