Fish

Q: How many calories in fillet of fish?

About 218 calories, with roughly 44.7g of protein. fillet weighs about 218g. Use the slider above for any other portion.

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

100

cal per 100 g

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

= 7.7 oz

Calories

218

Protein

44.7g

Carbs

Fat

2.9g

Protein 87% Carbs 0% Fat 13%

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Fish is basically 87% 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 100 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 fat0.285 g1%

Cholesterol37 mg12%

Sodium64 mg3%

Potassium417 mg9%

Calcium32 mg2%

Iron0.18 mg1%

Magnesium32 mg8%

Zinc0.36 mg3%

Vitamin C1.6 mg2%

Vitamin E0.96 mg6%

Vitamin A32 mcg4%

Vitamin D10.2 mcg51%

Vitamin B60.4 mg24%

Vitamin B123 mcg125%

Folate5 mcg1%

Niacin0.284 mg2%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Fish

Almost identical calories · -5g protein.

Cal99 Protein15.2 g Fat0.9 g

Fish

Almost identical calories.

Cal97 Protein17.7 g Fat2.3 g

Mollusks

10 fewer calories per 100g · -4g protein.

Cal90 Protein16.1 g Fat1.4 g

Common questions

The stuff people actually ask.

How many calories in fillet of fish?

About 218 calories, with roughly 44.7g of protein. fillet weighs about 218g. 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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