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Bluefish (Cooked) Calories
Rich in omega-3, high protein, low carbohydrate
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Bluefish (Cooked) (120 g) has 149 calories. That works out to 124 calories per 100 g. It contains 0 g of carbs, 24.1 g of protein, 5.5 g of fat and 0 g of fiber. Its 3.2 µg of B12 covers 135% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Bluefish (Cooked) Nutrition Facts
Selected: 1 piece (medium) · 120 g
149
KCAL / 120G
Carbs
0g
· 0% DV
Protein
24.1g
· 48% DV
Fat
5.5g
· 7% 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 66% · Fat 34%
Bluefish (Cooked) nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 149 kcal | |
| Total fat | 5.5 g | 7% |
| Saturated fat | 1.44 g | 7% |
| Trans fat | 0 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 24.1 g | 48% |
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 Bluefish (Cooked)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 149 kcal |
| 1 piece (extra small) | 60 g | 74 kcal |
| 1 piece (small) | 80 g | 99 kcal |
| 100 g | 100 g | 124 kcal |
| 1 piece (mini) | 100 g | 124 kcal |
| 1 serving (medium) | 150 g | 186 kcal |
| 1 piece (large) | 180 g | 223 kcal |
| 1 serving (large) | 200 g | 248 kcal |
| 1 piece (extra large) | 250 g | 310 kcal |
Calculated from 124 calories per 100 g.
Frequently Asked Questions About Bluefish (Cooked)
How do you cook bluefish?
Bluefish cooks well on a grill, in a pan, or in the oven. Pat it dry, season simply, and cook until the flesh turns opaque and flakes easily; avoid overcooking, which can make it dry.
What does cooked bluefish taste like?
Cooked bluefish has firm, moist flesh and a rich, distinctly savory flavor. Its taste is stronger than that of many mild white fish, so lemon, herbs, or a crisp salad can balance the meal.
Why does bluefish taste so strong, and how can you make it milder?
Bluefish has naturally oily flesh, which gives it a pronounced flavor. For a milder result, use very fresh fish, remove the dark strip of meat if desired, and serve it with lemon or an acidic sauce.
Does cooked bluefish have a lot of bones?
Cooked bluefish has a central backbone and smaller rib bones, so eat it carefully. Lift the flesh away from the backbone and check each portion for stray bones, especially before serving it to children.
Can you eat the skin on cooked bluefish?
Yes, bluefish skin is edible when the fish has been properly cleaned and cooked. Grilling or pan-cooking can make it pleasantly crisp; avoid eating it if scales remain or the skin is not to your liking.
What should you serve with cooked bluefish?
Serve cooked bluefish with lemon, roasted vegetables, a green salad, or a simple grain side. Bright, acidic flavors complement its rich taste without overpowering the fish.
How long does cooked bluefish last in the refrigerator?
Cooked bluefish keeps for about 3–4 days in a covered container in a refrigerator. Refrigerate leftovers promptly, and discard them if they develop an off smell, a sticky texture, or an unusual appearance.
Can you freeze cooked bluefish?
Yes, cooked bluefish can be frozen in an airtight, freezer-safe container. It is best used within a few months for quality; thaw it in the refrigerator and reheat it gently to limit drying.
Is bluefish high in mercury?
Bluefish can contain more mercury than low-mercury choices such as salmon or sardines, so serving frequency matters, particularly for pregnant people and children. Follow current local fish-consumption guidance, and ask a healthcare professional if you need individual advice.
Is cooked bluefish good for you?
Yes, cooked bluefish is a nutritious source of protein and omega-3 fats. Grilling or baking it keeps added fat modest, while frequent deep-frying or heavily salted sauces can make the meal less balanced.
Bluefish (Cooked) Vitamins & Minerals
Vitamins
B12
3.24µg · 135% DV
B3
4.08mg · 26% DV
B6
0.4mg · 24% DV
Vitamin D
3.84µg · 19% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
252mg · 36% DV
Iodine
36µg · 24% DV
Potassium ⭐
408mg · 12% DV
Sodium
72mg · 3% DV
Bluefish (Cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bluefish (Cooked)
To burn the 149 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 Bluefish (Cooked)?
Cooked bluefish is the prepared flesh of a strong-flavoured, oily saltwater fish found in temperate waters of the Atlantic. Its firm meat flakes when cooked and has a richer taste than many mild white fish.
In the United States, it is often grilled or broiled, sometimes with lemon, while coastal cuisines elsewhere also bake or pan-cook it. Serve it hot with vegetables, salad or a simple grain dish; its full flavour needs little more than herbs and citrus. Bluefish is high in protein and contains no carbohydrates; a 100 g portion provides 20.1 g of protein. Grilling or baking keeps the meal lighter than frying.
How Nutritious Is Bluefish (Cooked)?
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 Bluefish (Cooked) 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 Bluefish (Cooked) Contain Allergens?
Contains these allergens:
Which Diets Is Bluefish (Cooked) Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Bluefish (Cooked) Fat Profile
SATURATED
1.44g
MONOUNSATURATED
2.04g
POLYUNSATURATED
1.32g
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.