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Dried fish Calories
High protein, very low carb, may be high in sodium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Dried fish (30 g) has 87 calories. That works out to 290 calories per 100 g. It contains 0 g of carbs, 18.6 g of protein, 1.1 g of fat and 0 g of fiber. Its 1 µg of B12 covers 40% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Dried fish Nutrition Facts
Selected: 1 piece (medium) · 30 g
87
KCAL / 30G
Carbs
0g
· 0% DV
Protein
18.6g
· 37% DV
Fat
1.1g
· 1% 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 88% · Fat 12%
Dried fish nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 87 kcal | |
| Total fat | 1.1 g | 1% |
| Saturated fat | 0.27 g | 1% |
| Trans fat | 0 g | |
| Sodium | 285 mg | 12% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 18.6 g | 37% |
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 Dried fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 87 kcal |
| 1 piece (thin) | 8 g | 23 kcal |
| 1 piece (small) | 15 g | 44 kcal |
| 1 piece (thick) | 20 g | 58 kcal |
| 1 serving (shredded) | 25 g | 73 kcal |
| 1 cup (shredded) | 40 g | 116 kcal |
| 1 piece (large) | 50 g | 145 kcal |
| 1 serving (double) | 60 g | 174 kcal |
| 100 g | 100 g | 290 kcal |
Calculated from 290 calories per 100 g.
Frequently Asked Questions About Dried fish
How do you rehydrate dried fish?
Rinse the dried fish, then soak it in cold water until it softens, changing the water as needed. The time varies with the fish’s thickness and dryness. Keep it refrigerated while soaking if the process takes a while.
How do you remove salt from dried fish?
Soak dried fish in cold water and replace the water periodically to draw out salt. The amount of soaking needed varies by product, so taste a small piece before cooking and continue soaking if it is still too salty.
How do you cook dried fish?
After soaking it to soften and reduce salt, dried fish can be simmered, pan-fried, or added to soups and stews. Cooking time depends on the fish and the recipe; make sure the pieces are fully heated through.
Can you eat dried fish without cooking it?
Some packaged dried fish is ready to eat, but other products need soaking or cooking first. Follow the package directions; if the fish is homemade or its preparation is unclear, cook it before eating.
How should you store dried fish after opening?
Keep dried fish sealed in an airtight container away from moisture and heat, and follow any storage directions on its packaging. Once rehydrated or cooked, refrigerate it rather than leaving it at room temperature.
How can you tell if dried fish has gone bad?
Discard dried fish if you see mold, unexpected discoloration, dampness, or a sour or otherwise unpleasant odor. Don’t taste it to check whether it is safe; drying does not make spoiled fish safe to eat.
Can you freeze dried fish?
Yes, dried fish can be frozen in a tightly sealed, moisture-resistant package. Protecting it from air and moisture helps preserve its quality. Thaw it in the refrigerator before soaking or cooking.
Why does dried fish smell so strong?
Drying concentrates the fish’s natural aromas, so dried fish often smells more intense than fresh fish. The strength varies by species and preparation, but a sour or rancid smell is a reason to discard it.
What kinds of fish are used to make dried fish?
Many kinds of fish can be dried; the species depends on local catches and the style of product. Check the package or ask the seller which fish was used, especially if you have an allergy or want a particular flavor.
Is dried fish high in salt?
It can be, especially when salt is used during drying, and the amount varies between products. If you need to limit sodium, choose a less-salty product, soak it before cooking, and avoid adding extra salt to the dish.
Dried fish Vitamins & Minerals
Vitamins
B12
0.96µg · 40% DV
B3
2.34mg · 15% DV
B6
0.14mg · 8% DV
Biotin
1.8µg · 6% DV
Minerals
Selenium
13µg · 24% DV
Phosphorus
156mg · 22% DV
Sodium
285mg · 12% DV
Iodine
11µg · 7% DV
Potassium ⭐
234mg · 7% DV
Dried fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dried fish
To burn the 87 calories in 1 piece (medium) (30 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 Dried fish?
Dried fish is fish preserved by drying, often after salting; the species and method vary from place to place. It has a long history in coastal communities, where drying helped keep a catch for later use. In Turkey, balık kurusu is made in regional styles, while dried fish is also familiar in many food traditions around the world.
Its flavour is concentrated and often salty, with a firm, chewy texture. Depending on the variety, it may be soaked before cooking, then added to stews or served in small portions alongside other dishes. It is protein-rich and contains no carbohydrates, but can be high in salt. If you want a milder result, soak it first and taste the dish before adding extra salt.
How Nutritious Is Dried fish?
Nutrient density
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 Dried fish Processed?
NOVA 3
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 Dried fish Contain Allergens?
Contains these allergens:
Which Diets Is Dried 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
Dried fish Fat Profile
SATURATED
0.27g
MONOUNSATURATED
0.33g
POLYUNSATURATED
0.18g
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.