Fish

Q: How many calories in 0.5 fillet of fish?

About 412 calories, with roughly 40.4g of protein. 0.5 fillet weighs about 198g. Use the slider above for any other portion.

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

208

cal per 100 g

Portion explorer

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

= 7.0 oz

Calories

412

Protein

40.4g

Carbs

Fat

26.6g

Protein 40% Carbs 0% Fat 60%

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Fish is 60% 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 208 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 fat3.05 g15%

Cholesterol55 mg18%

Sodium59 mg3%

Potassium363 mg8%

Calcium9 mg1%

Iron0.34 mg2%

Magnesium27 mg6%

Zinc0.36 mg3%

Vitamin C3.9 mg4%

Vitamin E3.55 mg24%

Vitamin A58 mcg6%

Vitamin D11 mcg55%

Vitamin B60.636 mg37%

Vitamin B123.23 mcg135%

Folate26 mcg7%

Niacin8.672 mg54%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Salmon Nuggets

Almost identical calories · -8g protein.

Cal212 Protein12.7 g Fat11.7 g

Salmon Nuggets

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

Cal189 Protein12 g Fat10.4 g

Fish

22 fewer calories per 100g · +6g protein.

Cal186 Protein26.5 g Fat8.1 g

Common questions

The stuff people actually ask.

How many calories in 0.5 fillet of fish?

About 412 calories, with roughly 40.4g of protein. 0.5 fillet weighs about 198g. 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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