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Air-fried fish Calories
Low-fat cooking, protein source, omega-3, low calorie
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Air-fried fish (120 g) has 132 calories. That works out to 110 calories per 100 g. It contains 0 g of carbs, 26.4 g of protein, 3 g of fat and 0 g of fiber. Its 2.5 µg of B12 covers 105% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Air-fried fish Nutrition Facts
Selected: 1 piece (medium) · 120 g
132
KCAL / 120G
Carbs
0g
· 0% DV
Protein
26.4g
· 53% DV
Fat
3g
· 4% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 80% · Fat 20%
Air-fried fish nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 3 g | 4% |
| Saturated fat | 0.6 g | 3% |
| Trans fat | 0 g | |
| Sodium | 84 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 26.4 g | 53% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Air-fried fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 132 kcal |
| 1 piece (extra small) | 60 g | 66 kcal |
| 1 piece (small) | 80 g | 88 kcal |
| 100 g | 100 g | 110 kcal |
| 1 piece (thin) | 100 g | 110 kcal |
| 1 serving (medium) | 150 g | 165 kcal |
| 1 piece (thick) | 160 g | 176 kcal |
| 1 piece (large) | 180 g | 198 kcal |
| 1 serving (large) | 200 g | 220 kcal |
| 2 piece (double) | 240 g | 264 kcal |
| 1 piece (jumbo) | 250 g | 275 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Air-fried fish
How long should you cook air-fried fish?
Most fish fillets take about 8–12 minutes at 180–200°C (360–400°F), depending on thickness. Check early if the fillet is thin, and make sure the center reaches 63°C (145°F) for safe cooking.
What is the best fish to make in an air fryer?
Salmon, cod, tilapia, haddock, and trout all work well as air-fried fish. Choose evenly thick fillets so they cook at the same rate; very delicate or thin pieces may break or dry out more quickly.
Can you cook frozen fish in an air fryer?
Yes, you can cook frozen fish in an air fryer without thawing it first. Remove loose ice, allow extra cooking time, and check that the center is fully cooked; breaded frozen fish may have different package directions.
How do you keep air-fried fish crispy?
Pat the fish dry, leave space between pieces, and use a light coating of oil for a crisper surface. If you are breading it, press the coating on firmly and cook it soon after coating so it does not turn soggy.
Do you need to flip fish in an air fryer?
Usually, yes: turning thicker fillets or breaded fish halfway through helps both sides brown evenly. Thin, fragile fillets can fall apart when moved, so leave them in place and check that they are cooked through instead.
How do you stop air-fried fish from sticking to the basket?
Dry the fish and lightly oil either the fish or the basket before cooking. Lay the pieces in a single layer and wait until the underside has set before turning; trying to lift fish too early can tear it.
Can you put foil under fish in an air fryer?
Yes, foil can go under air-fried fish if it is secured by the food and does not block the air vents. Avoid covering the entire basket, since restricted airflow can leave the fish unevenly cooked.
How can you tell when air-fried fish is done?
Air-fried fish is done when the center is opaque and flakes easily with a fork; a food thermometer should read 63°C (145°F). Check the thickest part, since the edges can finish before the middle.
How should you store and reheat leftover air-fried fish?
Refrigerate leftover fish in a covered container within two hours and eat it within three days. Reheat it in the air fryer until hot throughout, checking often so the fish does not dry out.
Is air-fried fish healthier than deep-fried fish?
Air-fried fish usually uses much less added oil than deep-fried fish, especially when it is cooked as a plain fillet. A thick breading adds ingredients and changes the result, so compare the preparation as well as the cooking method.
Air-fried fish Vitamins & Minerals
Vitamins
B12
2.52µg · 105% DV
B6
0.48mg · 28% DV
B3
3mg · 19% DV
Vitamin D
3µg · 15% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
252mg · 36% DV
Iodine
42µg · 28% DV
Potassium ⭐
384mg · 11% DV
Sodium
84mg · 4% DV
Air-fried fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Air-fried fish
To burn the 132 calories in 1 piece (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Air-fried fish?
Air-fried fish is fish—often a fillet or portion-sized piece—cooked in an air fryer with circulating hot air. It is a cooking method rather than a dish tied to one particular region, so the fish, seasoning and any coating vary. It can be simply seasoned and cooked with a little oil, or lightly coated for a crisp exterior.
Serve it hot, with a squeeze of lemon; it works with salad, vegetables or potatoes for an easy weeknight meal. At 22 g of protein per 100 g, it is a protein-rich choice, and cooking it without a heavy coating keeps the meal relatively low in fat and carbohydrates. For a lighter plate, use just a little oil and pair it with vegetables.
How Nutritious Is Air-fried fish?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Air-fried fish Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Air-fried fish Contain Allergens?
Contains these allergens:
Which Diets Is Air-fried fish Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Air-fried fish Fat Profile
SATURATED
0.6g
MONOUNSATURATED
0.84g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.