Fish

Q: How many calories in 0.5 fillet of fish?

About 367 calories, with roughly 39.3g of protein. 0.5 fillet weighs about 178g. Use the slider above for any other portion.

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

206

cal per 100 g

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= 6.3 oz

Calories

367

Protein

39.3g

Carbs

Fat

22g

Protein 44% Carbs 0% Fat 56%

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Fish is 56% 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 206 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 fat2.397 g12%

Cholesterol63 mg21%

Sodium61 mg3%

Potassium384 mg8%

Calcium15 mg1%

Iron0.34 mg2%

Magnesium30 mg7%

Zinc0.43 mg4%

Vitamin C3.7 mg4%

Vitamin E1.14 mg8%

Vitamin A69 mcg8%

Vitamin D13.1 mcg66%

Vitamin B60.647 mg38%

Vitamin B122.8 mcg117%

Folate34 mcg9%

Niacin8.045 mg50%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Salmon Nuggets

Almost identical calories · -9g protein.

Cal212 Protein12.7 g Fat11.7 g

Salmon Nuggets

17 fewer calories per 100g · -10g protein.

Cal189 Protein12 g Fat10.4 g

Fish

20 fewer calories per 100g · +4g 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 367 calories, with roughly 39.3g of protein. 0.5 fillet weighs about 178g. 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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