Fish

Q: How many calories in 3 oz of fish?

About 120 calories, with roughly 18.2g of protein. 3 oz weighs about 85g. Use the slider above for any other portion.

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

141

cal per 100 g

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= 3.0 oz

Calories

120

Protein

18.2g

Carbs

Fat

4.7g

Protein 63% Carbs 0% Fat 37%

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Fish is basically 63% protein by calorie. Not many foods in the aisle read that clean.

Cottage cheese, skyr, and canned tuna hit the same range. Most things marketed as "high protein" land in the 30–45% band.

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 141 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 fat1.486 g7%

Cholesterol39 mg13%

Sodium391 mg17%

Potassium300 mg6%

Calcium249 mg19%

Iron0.7 mg4%

Magnesium30 mg7%

Zinc1 mg9%

Vitamin C0 mg0%

Vitamin E1.6 mg11%

Vitamin A18 mcg2%

Vitamin D9.6 mcg48%

Vitamin B60.38 mg22%

Vitamin B124.4 mcg183%

Folate20 mcg5%

Niacin7 mg44%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Salmon

12 more calories per 100g.

Cal153 Protein20.6 g Fat7.2 g

Salmon

17 more calories per 100g · +5g protein.

Cal158 Protein26.3 g Fat5.9 g

Fish

42 fewer calories per 100g · -6g protein.

Cal99 Protein15.2 g Fat0.9 g

Common questions

The stuff people actually ask.

How many calories in 3 oz of fish?

About 120 calories, with roughly 18.2g of protein. 3 oz weighs about 85g. 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: high protein, low fat, near zero sugar. Hard to argue with.

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