Fish

Q: How many calories in piece (1-3/4" x 7/8" x 1/2") of fish?

About 39 calories, with roughly 2.1g of protein. piece (1-3/4" x 7/8" x 1/2") weighs about 15g. Use the slider above for any other portion.

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

262

cal per 100 g

Portion explorer

How much are you eating?

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

= 0.5 oz

Calories

Protein

2.1g

Carbs

1.4g

Fat

2.7g

Protein 22% Carbs 15% Fat 63%

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Fish is 63% 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 262 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%

Sugar7.71 g—

Saturated fat2.381 g12%

Cholesterol13 mg4%

Sodium870 mg38%

Potassium69 mg1%

Calcium77 mg6%

Iron1.22 mg7%

Magnesium8 mg2%

Zinc0.53 mg5%

Vitamin C0 mg0%

Vitamin E1.71 mg11%

Vitamin A258 mcg29%

Vitamin D2.8 mcg14%

Vitamin B60.17 mg10%

Vitamin B124.27 mcg178%

Folate2 mcg1%

Niacin3.3 mg21%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Fish

43 more calories per 100g · +4g protein.

Cal305 Protein18.5 g Fat25.1 g

Salmon Nuggets

50 fewer calories per 100g · -6g fat.

Cal212 Protein12.7 g Fat11.7 g

Salmon Nuggets

73 fewer calories per 100g · -8g fat.

Cal189 Protein12 g Fat10.4 g

Common questions

The stuff people actually ask.

How many calories in piece (1-3/4" x 7/8" x 1/2") of fish?

About 39 calories, with roughly 2.1g of protein. piece (1-3/4" x 7/8" x 1/2") weighs about 15g. 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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