Fish

Q: How many calories in fillet of fish?

About 290 calories, with roughly 32.9g of protein. fillet weighs about 143g. Use the slider above for any other portion.

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

203

cal per 100 g

Portion explorer

How much are you eating?

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

= 5.0 oz

Calories

290

Protein

32.9g

Carbs

Fat

16.6g

Protein 47% Carbs 0% Fat 53%

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Fish: 203 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:

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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 203 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 fat2.615 g13%

Cholesterol77 mg26%

Sodium115 mg5%

Potassium419 mg9%

Calcium74 mg6%

Iron1.41 mg8%

Magnesium41 mg10%

Zinc1.27 mg12%

Vitamin C0.7 mg1%

Vitamin E1.37 mg9%

Vitamin A36 mcg4%

Vitamin D5.4 mcg27%

Vitamin B60.348 mg20%

Vitamin B1213.14 mcg548%

Folate12 mcg3%

Niacin4.124 mg26%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Salmon Nuggets

Almost identical calories · -10g protein.

Cal212 Protein12.7 g Fat11.7 g

Salmon Nuggets

14 fewer calories per 100g · -11g protein.

Cal189 Protein12 g Fat10.4 g

Fish

17 fewer calories per 100g · +4g protein.

Cal186 Protein26.5 g Fat8.1 g

Common questions

The stuff people actually ask.

How many calories in fillet of fish?

About 290 calories, with roughly 32.9g of protein. fillet weighs about 143g. 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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