Fish

Q: How many calories in fillet of fish?

About 118 calories, with roughly 16.5g of protein. fillet weighs about 62g. Use the slider above for any other portion.

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

190

cal per 100 g

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

= 2.2 oz

Calories

118

Protein

16.5g

Carbs

Fat

5.3g

Protein 58% Carbs 0% Fat 42%

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Fish is basically 58% 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 190 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%

Saturated fat1.474 g7%

Cholesterol74 mg25%

Sodium67 mg3%

Potassium463 mg10%

Calcium55 mg4%

Iron1.92 mg11%

Magnesium28 mg7%

Zinc0.85 mg8%

Vitamin C0.5 mg1%

Vitamin A19 mcg2%

Vitamin B60.231 mg14%

Vitamin B127.49 mcg312%

Folate15 mcg4%

Niacin5.769 mg36%

How it stacks

Compared to its neighbors.

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

Salmon Nuggets

Almost identical calories · -15g protein.

Cal189 Protein12 g Fat10.4 g

Fish

Almost identical calories.

Cal186 Protein26.5 g Fat8.1 g

Salmon Nuggets

22 more calories per 100g · -14g protein.

Cal212 Protein12.7 g Fat11.7 g

Common questions

The stuff people actually ask.

How many calories in fillet of fish?

About 118 calories, with roughly 16.5g of protein. fillet weighs about 62g. 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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