Fish

Q: How many calories in piece of fish?

About 35 calories, with roughly 3.8g of protein. piece weighs about 42g. Use the slider above for any other portion.

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

cal per 100 g

Portion explorer

How much are you eating?

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

= 1.5 oz

Calories

Protein

3.8g

Carbs

3.1g

Fat

0.7g

Protein 45% Carbs 36% Fat 19%

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Fish: 84 cal per 100g, mixed macros.

No single number tells the story. Use the slider to fit it to your day.

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 84 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%

Saturated fat0.412 g2%

Cholesterol30 mg10%

Sodium524 mg23%

Potassium91 mg2%

Calcium23 mg2%

Iron2.48 mg14%

Magnesium9 mg2%

Zinc0.82 mg7%

Vitamin C0.8 mg1%

Vitamin A27 mcg3%

Vitamin B60.08 mg5%

Vitamin B120.84 mcg35%

Folate3 mcg1%

Niacin1 mg6%

How it stacks

Compared to its neighbors.

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

Green Turtle

Almost identical calories · +11g protein.

Cal89 Protein19.8 g Fat0.5 g

Mollusks

Almost identical calories · +7g protein.

Cal90 Protein16.1 g Fat1.4 g

Frog Legs

11 fewer calories per 100g · +7g protein.

Cal73 Protein16.4 g Fat0.3 g

Common questions

The stuff people actually ask.

How many calories in piece of fish?

About 35 calories, with roughly 3.8g of protein. piece weighs about 42g. 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: balanced enough that "healthy" is the wrong axis. It is food.

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