Fish

Q: How many calories in 0.5 fillet of fish?

About 379 calories, with roughly 29.3g of protein. 0.5 fillet weighs about 204g. Use the slider above for any other portion.

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

186

cal per 100 g

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= 7.2 oz

Calories

379

Protein

29.3g

Carbs

Fat

28.2g

Protein 32% Carbs 0% Fat 68%

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Fish is 68% 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:

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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 186 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 fat2.419 g12%

Cholesterol46 mg15%

Sodium80 mg3%

Potassium268 mg6%

Calcium3 mg0%

Iron0.66 mg4%

Magnesium26 mg6%

Zinc0.4 mg4%

Vitamin C0 mg0%

Vitamin E0.73 mg5%

Vitamin A14 mcg2%

Vitamin D27.4 mcg137%

Vitamin B60.42 mg25%

Vitamin B121 mcg42%

Folate1 mcg0%

Niacin1.5 mg9%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Fish

Almost identical calories · +12g protein.

Cal186 Protein26.5 g Fat8.1 g

Salmon Nuggets

Almost identical calories · -3g fat.

Cal189 Protein12 g Fat10.4 g

Salmon Nuggets

26 more calories per 100g.

Cal212 Protein12.7 g Fat11.7 g

Common questions

The stuff people actually ask.

How many calories in 0.5 fillet of fish?

About 379 calories, with roughly 29.3g of protein. 0.5 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.

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