Fish

Q: How many calories in fillet of fish?

About 215 calories, with roughly 32.8g of protein. fillet weighs about 143g. Use the slider above for any other portion.

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

150

cal per 100 g

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How much are you eating?

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

= 5.0 oz

Calories

215

Protein

32.8g

Carbs

Fat

8.3g

Protein 64% Carbs 0% Fat 36%

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Fish is basically 64% 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 150 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 fat1.619 g8%

Cholesterol69 mg23%

Sodium56 mg2%

Potassium448 mg10%

Calcium86 mg7%

Iron0.38 mg2%

Magnesium31 mg7%

Zinc0.51 mg5%

Vitamin C2 mg2%

Vitamin A15 mcg2%

Vitamin B60.346 mg20%

Vitamin B126.3 mcg263%

Folate19 mcg5%

Niacin5.77 mg36%

How it stacks

Compared to its neighbors.

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

Salmon

Almost identical calories.

Cal153 Protein20.6 g Fat7.2 g

Salmon

Almost identical calories · +3g protein.

Cal158 Protein26.3 g Fat5.9 g

Fish

36 more calories per 100g · +4g protein.

Cal186 Protein26.5 g Fat8.1 g

Common questions

The stuff people actually ask.

How many calories in fillet of fish?

About 215 calories, with roughly 32.8g of protein. fillet weighs about 143g. 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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