Fish

Q: How many calories in 3 oz of fish?

About 122 calories, with roughly 19.8g of protein. 3 oz weighs about 85g. Use the slider above for any other portion.

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

144

cal per 100 g

Portion explorer

How much are you eating?

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

= 3.0 oz

Calories

122

Protein

19.8g

Carbs

Fat

4.2g

Protein 68% Carbs 0% Fat 32%

Get weekly calorie thinking from Caloro

One short email a week — food comparisons, restaurant hacks, and honest calorie thinking. No fluff, no fads.

Unsubscribe anytime. No spam.

You’re on the list. Your first email arrives once we have something worth sending — probably this week.

Fish is basically 68% 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:

—

For calories, eat:

—

Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 144 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 fat1.257 g6%

Cholesterol38 mg13%

Sodium39 mg2%

Potassium252 mg5%

Calcium8 mg1%

Iron1.02 mg6%

Magnesium50 mg12%

Zinc0.6 mg5%

Vitamin C0 mg0%

Vitamin E1 mg7%

Vitamin A655 mcg73%

Vitamin D5.7 mcg29%

Vitamin B60.455 mg27%

Vitamin B129.43 mcg393%

Folate2 mcg1%

Niacin8.654 mg54%

Caffeine0 mg—

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

14 more calories per 100g · +3g protein.

Cal158 Protein26.3 g Fat5.9 g

Fish

42 more calories per 100g · +3g protein.

Cal186 Protein26.5 g Fat8.1 g

Common questions

The stuff people actually ask.

How many calories in 3 oz of fish?

About 122 calories, with roughly 19.8g of protein. 3 oz weighs about 85g. 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.

Stop typing grams. Snap the plate.

Caloro reads any food from a photo and logs it in a second. Free to try, no card.

Open Caloro →