Fish

Q: How many calories in fillet of fish?

About 375 calories, with roughly 37.6g of protein. fillet weighs about 204g. Use the slider above for any other portion.

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

184

cal per 100 g

Portion explorer

How much are you eating?

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

= 7.2 oz

Calories

375

Protein

37.6g

Carbs

Fat

23.8g

Protein 41% Carbs 0% Fat 59%

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 59% 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 184 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 fat2.358 g12%

Cholesterol126 mg42%

Sodium51 mg2%

Potassium272 mg6%

Calcium20 mg2%

Iron0.5 mg3%

Magnesium20 mg5%

Zinc1.62 mg15%

Vitamin C1.8 mg2%

Vitamin E4 mg27%

Vitamin A1043 mcg116%

Vitamin D23.3 mcg117%

Vitamin B60.067 mg4%

Vitamin B123 mcg125%

Folate15 mcg4%

Niacin3.5 mg22%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Fish

Almost identical calories · +8g protein.

Cal186 Protein26.5 g Fat8.1 g

Salmon Nuggets

Almost identical calories · -6g protein.

Cal189 Protein12 g Fat10.4 g

Salmon

26 fewer calories per 100g · +8g protein.

Cal158 Protein26.3 g Fat5.9 g

Common questions

The stuff people actually ask.

How many calories in fillet of fish?

About 375 calories, with roughly 37.6g of protein. fillet weighs about 204g. 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 →