Fish

Q: How many calories in fillet of fish?

About 363 calories, with roughly 31.3g of protein. fillet weighs about 144g. Use the slider above for any other portion.

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

252

cal per 100 g

Portion explorer

How much are you eating?

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

= 5.1 oz

Calories

363

Protein

31.3g

Carbs

Fat

25.4g

Protein 35% Carbs 0% Fat 65%

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Fish is 65% 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 252 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%

Cholesterol96 mg32%

Sodium65 mg3%

Potassium492 mg10%

Calcium60 mg5%

Iron1.24 mg7%

Magnesium38 mg9%

Zinc0.47 mg4%

Vitamin C0 mg0%

Vitamin A36 mcg4%

Vitamin B60.462 mg27%

Vitamin B120.14 mcg6%

Folate17 mcg4%

Niacin10.769 mg67%

How it stacks

Compared to its neighbors.

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

Salmon Nuggets

40 fewer calories per 100g · -9g protein.

Cal212 Protein12.7 g Fat11.7 g

Fish

53 more calories per 100g · -3g protein.

Cal305 Protein18.5 g Fat25.1 g

Salmon Nuggets

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

Cal189 Protein12 g Fat10.4 g

Common questions

The stuff people actually ask.

How many calories in fillet of fish?

About 363 calories, with roughly 31.3g of protein. fillet weighs about 144g. 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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