Fish

Q: How many calories in cup of fish?

About 165 calories, with roughly 18.6g of protein. cup weighs about 89g. Use the slider above for any other portion.

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

185

cal per 100 g

Portion explorer

How much are you eating?

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

= 3.1 oz

Calories

165

Protein

18.6g

Carbs

0.5g

Fat

9.3g

Protein 46% Carbs 1% Fat 52%

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Fish: 185 cal per 100g, mixed macros.

No single number tells the story. Use the slider to fit it to your day.

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 185 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.

Fiber0.1 g0%

Sugar0.43 g—

Saturated fat2.684 g13%

Cholesterol61 mg20%

Sodium414 mg18%

Potassium341 mg7%

Calcium240 mg18%

Iron2.3 mg13%

Magnesium34 mg8%

Zinc1.4 mg13%

Vitamin C1 mg1%

Vitamin E1.38 mg9%

Vitamin A34 mcg4%

Vitamin D4.8 mcg24%

Vitamin B60.123 mg7%

Vitamin B129 mcg375%

Folate24 mcg6%

Niacin4.2 mg26%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Fish

Almost identical calories · +6g protein.

Cal186 Protein26.5 g Fat8.1 g

Salmon Nuggets

Almost identical calories · -9g protein.

Cal189 Protein12 g Fat10.4 g

Salmon

27 fewer calories per 100g · +5g protein.

Cal158 Protein26.3 g Fat5.9 g

Common questions

The stuff people actually ask.

How many calories in cup of fish?

About 165 calories, with roughly 18.6g of protein. cup weighs about 89g. 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: balanced enough that "healthy" is the wrong axis. It is food.

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