Fish

Q: How many calories in fillet of fish?

About 238 calories, with roughly 50.2g of protein. fillet weighs about 259g. 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.

= 9.1 oz

Calories

238

Protein

50.2g

Carbs

Fat

2.6g

Protein 89% Carbs 0% Fat 11%

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 basically 89% 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:

—

Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 92 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 fat0.233 g1%

Cholesterol37 mg12%

Sodium53 mg2%

Potassium483 mg10%

Calcium27 mg2%

Iron0.89 mg5%

Magnesium31 mg7%

Zinc0.48 mg4%

Vitamin C0 mg0%

Vitamin A43 mcg5%

Vitamin B60.3 mg18%

Vitamin B120.6 mcg25%

Folate9 mcg2%

Niacin0.313 mg2%

How it stacks

Compared to its neighbors.

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

Mollusks

Almost identical calories · -3g protein.

Cal90 Protein16.1 g Fat1.4 g

Green Turtle

Almost identical calories.

Cal89 Protein19.8 g Fat0.5 g

Fish

Almost identical calories.

Cal97 Protein17.7 g Fat2.3 g

Common questions

The stuff people actually ask.

How many calories in fillet of fish?

About 238 calories, with roughly 50.2g of protein. fillet weighs about 259g. 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.

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 →