Fish

Q: How many calories in 0.5 fillet of fish?

About 273 calories, with roughly 43.3g of protein. 0.5 fillet weighs about 146g. Use the slider above for any other portion.

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

187

cal per 100 g

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

= 5.2 oz

Calories

273

Protein

43.3g

Carbs

Fat

9.8g

Protein 66% Carbs 0% Fat 34%

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Fish is basically 66% 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 187 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%

Cholesterol71 mg24%

Sodium50 mg2%

Potassium538 mg11%

Calcium29 mg2%

Iron0.63 mg4%

Magnesium38 mg9%

Zinc0.67 mg6%

Vitamin C2.9 mg3%

Vitamin A31 mcg3%

Vitamin B60.185 mg11%

Vitamin B121.25 mcg52%

Folate4 mcg1%

Niacin8.718 mg54%

How it stacks

Compared to its neighbors.

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

Fish

Almost identical calories · -3g protein.

Cal186 Protein26.5 g Fat8.1 g

Salmon Nuggets

Almost identical calories · -18g protein.

Cal189 Protein12 g Fat10.4 g

Salmon Nuggets

25 more calories per 100g · -17g protein.

Cal212 Protein12.7 g Fat11.7 g

Common questions

The stuff people actually ask.

How many calories in 0.5 fillet of fish?

About 273 calories, with roughly 43.3g of protein. 0.5 fillet weighs about 146g. 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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