Fish

Q: How many calories in fillet of fish?

About 360 calories, with roughly 30.3g of protein. fillet weighs about 144g. Use the slider above for any other portion.

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

250

cal per 100 g

Portion explorer

How much are you eating?

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

= 5.1 oz

Calories

360

Protein

30.3g

Carbs

Fat

25.6g

Protein 34% Carbs 0% Fat 66%

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Fish is 66% 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 250 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 fat4.174 g21%

Cholesterol99 mg33%

Sodium95 mg4%

Potassium542 mg12%

Calcium106 mg8%

Iron1.44 mg8%

Magnesium41 mg10%

Zinc0.68 mg6%

Vitamin C0 mg0%

Vitamin A35 mcg4%

Vitamin B60.519 mg31%

Vitamin B129.62 mcg401%

Folate6 mcg2%

Niacin2.821 mg18%

How it stacks

Compared to its neighbors.

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

Salmon Nuggets

38 fewer calories per 100g · -8g protein.

Cal212 Protein12.7 g Fat11.7 g

Fish

55 more calories per 100g · +7g fat.

Cal305 Protein18.5 g Fat25.1 g

Salmon Nuggets

61 fewer calories per 100g · -9g protein.

Cal189 Protein12 g Fat10.4 g

Common questions

The stuff people actually ask.

How many calories in fillet of fish?

About 360 calories, with roughly 30.3g of protein. fillet weighs about 144g. 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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