1 piece (medium) of Boiled white fish (120 g) has 126 calories. That works out to 105 calories per 100 g. It contains 0 g of carbs, 28.2 g of protein, 1.4 g of fat and 0 g of fiber. Its 1.9 µg of B12 covers 80% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Boiled white fish Nutrition Facts

Selected: 100 g

105

KCAL / 100G

Carbs

· 0% DV

Protein

23.5g

· 47% DV

Fat

1.2g

· 2% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 0% · Protein 90% · Fat 10%

Boiled white fish Vitamins & Minerals

Vitamins

B12

1.6µg · 67% DV

2.8mg · 18% DV

0.3mg · 18% DV

0.7mg · 14% DV

Minerals

Selenium

36µg · 65% DV

Phosphorus

220mg · 31% DV

Iodine

35µg · 23% DV

Potassium ⭐

360mg · 11% DV

How Nutritious Is Boiled white fish?

Nutrient density

Very high

82/ 100

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

High

60/ 100

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.

Boiled white fish Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Boiled white fish

To burn the 105 calories in 100 g:

🚶

26min

Walking (5 km/h)

🏃

11min

Running (8 km/h)

🚴

14min

Cycling

🏊

12min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Boiled white 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 Boiled white fish Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Boiled white 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

Boiled white fish Fat Profile

SATURATED

0.25g

MONOUNSATURATED

0.28g

POLYUNSATURATED

0.27g

⚖️

Omega 6:3 ratio 0.1:1

Below the ideal 4:1 — a good omega balance.

Compare Boiled white fish

🐟vs🐟

Boiled white fish vs Salmon Fillet101 kcal fewer per 100 g

→🐟vs🐟

Boiled white fish vs Canned Tuna11 kcal fewer per 100 g

→🐟vs🐟

Boiled white fish vs Fish5 kcal fewer per 100 g

→🐟vs🐟

Boiled white fish vs Tuna27 kcal fewer per 100 g

→

Foods Similar to Boiled white fish

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

Frequently Asked Questions About Boiled white fish

How many calories are in boiled white fish?

Boiled white fish contains 105 calories per 100 g. It also provides 23.5 g of protein and 1.2 g of fat per 100 g.

Is boiled white fish suitable for a keto diet?

Yes. Boiled white fish has 0 g of carbohydrates per 100 g, making it suitable for a keto diet. Its glycemic index is 0, but it contains fish, a common allergen.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026