Fish

Q: How many calories in fillet of fish?

About 82 calories, with roughly 14g of protein. fillet weighs about 79g. Use the slider above for any other portion.

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

104

cal per 100 g

Portion explorer

How much are you eating?

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

= 2.8 oz

Calories

Protein

14g

Carbs

Fat

2.5g

Protein 71% Carbs 0% Fat 29%

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Fish is basically 71% 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:

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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 104 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 fat1.088 g5%

Cholesterol61 mg20%

Sodium56 mg2%

Potassium345 mg7%

Calcium15 mg1%

Iron0.37 mg2%

Magnesium40 mg10%

Zinc0.42 mg4%

Vitamin C0 mg0%

Vitamin E1.29 mg9%

Vitamin A12 mcg1%

Vitamin D0.7 mcg3%

Vitamin B60.3 mg18%

Vitamin B122.5 mcg104%

Folate15 mcg4%

Niacin4.2 mg26%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Fish

Almost identical calories.

Cal99 Protein15.2 g Fat0.9 g

Fish

Almost identical calories.

Cal97 Protein17.7 g Fat2.3 g

Mollusks

14 fewer calories per 100g.

Cal90 Protein16.1 g Fat1.4 g

Common questions

The stuff people actually ask.

How many calories in fillet of fish?

About 82 calories, with roughly 14g of protein. fillet weighs about 79g. 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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