Fish

Q: How many calories in fillet of fish?

About 265 calories, with roughly 37.8g of protein. fillet weighs about 198g. Use the slider above for any other portion.

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

134

cal per 100 g

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

= 7.0 oz

Calories

265

Protein

37.8g

Carbs

Fat

11.6g

Protein 59% Carbs 0% Fat 41%

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Fish is basically 59% 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 134 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 fat0.906 g5%

Cholesterol60 mg20%

Sodium51 mg2%

Potassium317 mg7%

Calcium26 mg2%

Iron0.37 mg2%

Magnesium33 mg8%

Zinc0.99 mg9%

Vitamin C0 mg0%

Vitamin E0.2 mg1%

Vitamin A36 mcg4%

Vitamin D12 mcg60%

Vitamin B60.3 mg18%

Vitamin B121 mcg42%

Folate15 mcg4%

Niacin3 mg19%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Salmon

19 more calories per 100g.

Cal153 Protein20.6 g Fat7.2 g

Salmon

24 more calories per 100g · +7g protein.

Cal158 Protein26.3 g Fat5.9 g

Fish

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

Cal99 Protein15.2 g Fat0.9 g

Common questions

The stuff people actually ask.

How many calories in fillet of fish?

About 265 calories, with roughly 37.8g of protein. fillet weighs about 198g. 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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