Fish

Q: How many calories in oz of fish?

About 75 calories, with roughly 7g of protein. oz weighs about 28.35g. Use the slider above for any other portion.

The default answer to "what am I eating for protein."

264

cal per 100 g

Portion explorer

How much are you eating?

Drag the slider or type grams. Everything below updates live.

= 1.0 oz

Calories

Protein

Carbs

1.1g

Fat

5.1g

Protein 36% Carbs 6% Fat 58%

Get weekly calorie thinking from Caloro

One short email a week — food comparisons, restaurant hacks, and honest calorie thinking. No fluff, no fads.

Unsubscribe anytime. No spam.

You’re on the list. Your first email arrives once we have something worth sending — probably this week.

Fish is 58% fat by calorie — almost all of it unsaturated.

Dense fuel, not junk. Fat is 9 cal/g vs 4 for protein or carbs — an ounce is a real portion, not a "handful."

Reverse calculator

Work backwards from your target.

To hit grams of protein, eat:

—

For calories, eat:

—

Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 264 cal. Adjust down for lighter, up for heavier.

Walking

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

The chef's caveat

Raw → Cooked

Meat loses roughly 25% of its weight to water during cooking. 4 oz raw becomes about 3 oz cooked. Every number here is for cooked weight — if your scale or recipe reads raw, multiply by 0.75 first.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Fiber0 g0%

Sugar0 g—

Saturated fat4.06 g20%

Cholesterol588 mg196%

Sodium1500 mg65%

Potassium181 mg4%

Calcium275 mg21%

Iron11.88 mg66%

Magnesium300 mg71%

Zinc0.95 mg9%

Vitamin C0 mg0%

Vitamin E1.89 mg13%

Vitamin A271 mcg30%

Vitamin D2.9 mcg14%

Vitamin B60.32 mg19%

Vitamin B1220 mcg833%

Folate50 mcg13%

Niacin0.12 mg1%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

Fish

41 more calories per 100g · -6g protein.

Cal305 Protein18.5 g Fat25.1 g

Salmon Nuggets

52 fewer calories per 100g · -12g protein.

Cal212 Protein12.7 g Fat11.7 g

Salmon Nuggets

75 fewer calories per 100g · -13g protein.

Cal189 Protein12 g Fat10.4 g

Common questions

The stuff people actually ask.

How many calories in oz of fish?

About 75 calories, with roughly 7g of protein. oz weighs about 28.35g. Use the slider above for any other portion.

Grilled vs. baked vs. pan-seared — do the calories differ?

Not from the cooking method itself. All three yield roughly the same numbers per 100g cooked. What changes calories is what you add: a tablespoon of olive oil is +120 cal, a sugary marinade can add 40–80 per portion.

Is fish actually healthy, or is that marketing?

By the numbers on this page: dense in unsaturated fat, fiber, and micronutrients — the "high calorie ≠ unhealthy" case in food form.

Stop typing grams. Snap the plate.

Caloro reads any food from a photo and logs it in a second. Free to try, no card.

Open Caloro →