Fish

Q: How many calories in piece (5-1/2" x 1-1/2" x 1/2") of fish?

About 232 calories, with roughly 50.3g of protein. piece (5-1/2" x 1-1/2" x 1/2") weighs about 80g. Use the slider above for any other portion.

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

290

cal per 100 g

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How much are you eating?

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= 2.8 oz

Calories

232

Protein

50.3g

Carbs

Fat

1.9g

Protein 92% Carbs 0% Fat 8%

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Fish is basically 92% protein by calorie. Not many foods in the aisle read that clean.

Cottage cheese, skyr, and canned tuna hit the same range. Most things marketed as "high protein" land in the 30–45% band.

Reverse calculator

Work backwards from your target.

To hit grams of protein, eat:

—

For calories, eat:

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 290 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 fat0.462 g2%

Cholesterol152 mg51%

Sodium7027 mg306%

Potassium1458 mg31%

Calcium160 mg12%

Iron2.5 mg14%

Magnesium133 mg32%

Zinc1.59 mg14%

Vitamin C3.5 mg4%

Vitamin E2.84 mg19%

Vitamin A42 mcg5%

Vitamin D4 mcg20%

Vitamin B60.864 mg51%

Vitamin B1210 mcg417%

Folate25 mcg6%

Niacin7.5 mg47%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Fish

15 more calories per 100g · -44g protein.

Cal305 Protein18.5 g Fat25.1 g

Salmon Nuggets

78 fewer calories per 100g · -50g protein.

Cal212 Protein12.7 g Fat11.7 g

Salmon Nuggets

101 fewer calories per 100g · -51g protein.

Cal189 Protein12 g Fat10.4 g

Common questions

The stuff people actually ask.

How many calories in piece (5-1/2" x 1-1/2" x 1/2") of fish?

About 232 calories, with roughly 50.3g of protein. piece (5-1/2" x 1-1/2" x 1/2") weighs about 80g. 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: high protein, low fat, near zero sugar. Hard to argue with.

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