Fish

Q: How many calories in fillet of fish?

About 230 calories, with roughly 20.8g of protein. fillet weighs about 112g. Use the slider above for any other portion.

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

205

cal per 100 g

Portion explorer

How much are you eating?

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

= 4.0 oz

Calories

230

Protein

20.8g

Carbs

Fat

15.6g

Protein 37% Carbs 0% 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 205 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 fat3.257 g16%

Cholesterol70 mg23%

Sodium90 mg4%

Potassium314 mg7%

Calcium12 mg1%

Iron1.63 mg9%

Magnesium76 mg18%

Zinc0.63 mg6%

Vitamin C0.4 mg0%

Vitamin E1.52 mg10%

Vitamin A50 mcg6%

Vitamin D16.1 mcg81%

Vitamin B60.399 mg23%

Vitamin B128.71 mcg363%

Folate1 mcg0%

Niacin9.08 mg57%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Salmon Nuggets

Almost identical calories · -6g protein.

Cal212 Protein12.7 g Fat11.7 g

Salmon Nuggets

16 fewer calories per 100g · -7g protein.

Cal189 Protein12 g Fat10.4 g

Fish

19 fewer calories per 100g · +8g protein.

Cal186 Protein26.5 g Fat8.1 g

Common questions

The stuff people actually ask.

How many calories in fillet of fish?

About 230 calories, with roughly 20.8g of protein. fillet weighs about 112g. 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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