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Boneless fish Calories
High protein, omega-3 source, low fat
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Boneless 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, 2.4 g of fat and 0 g of fiber. Its 3 µg of B12 covers 125% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Boneless fish Nutrition Facts
Selected: 1 piece (medium) · 120 g
132
KCAL / 120G
Carbs
0g
· 0% DV
Protein
26.4g
· 53% DV
Fat
2.4g
· 3% 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 83% · Fat 17%
Boneless fish nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 2.4 g | 3% |
| Saturated fat | 0.6 g | 3% |
| Trans fat | 0 g | |
| Sodium | 72 mg | 3% |
| 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 Boneless fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 132 kcal |
| 1 slice (thin) | 60 g | 66 kcal |
| 1 piece (small) | 80 g | 88 kcal |
| 100 g | 100 g | 110 kcal |
| 1 slice (thick) | 100 g | 110 kcal |
| 1 serving (medium) | 150 g | 165 kcal |
| 1 piece (large) | 180 g | 198 kcal |
| 1 serving (large) | 200 g | 220 kcal |
| 1 piece (jumbo) | 250 g | 275 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Boneless fish
Is boneless fish really completely boneless?
No, boneless fish can still contain a small pin bone. Filleting removes most bones, but a few may remain in the flesh, so feel along the fillet and check each portion before serving.
Which fish are sold as boneless fish?
Boneless fish is a preparation, not a fish species. Salmon, cod, haddock, tilapia and many other fish are sold as boneless fillets, but the available options and how thoroughly they are deboned vary by seller.
How is boneless fish made?
Boneless fish is usually made by filleting a fish and removing its backbone and larger pin bones. It is still worth checking for small bones, because deboning by hand or machine may not catch every one.
Is boneless fish safe for toddlers?
Yes, toddlers can eat boneless fish when it is fully cooked and served in soft, small pieces. “Boneless” is not a guarantee that every tiny bone is gone, so inspect the fish carefully and supervise while they eat.
What is the easiest way to cook boneless fish?
Boneless fish is easy to bake, pan-sear or steam. Cook it until the flesh turns opaque and separates easily, taking care not to overcook thin fillets; a little oil helps prevent sticking and drying.
Can you eat boneless fish raw?
Not just because it is boneless. Raw fish must also be handled and prepared for raw consumption; removing bones does not make fish safe from parasites or harmful bacteria. Cook it if you are unsure how it was prepared.
How can you remove pin bones from boneless fish?
Run your fingers gently along the fillet to feel for pin bones, then pull each one out with clean fish tweezers. Pull in the direction the bone points to help keep the flesh intact.
How long does boneless fish last in the fridge?
Keep raw boneless fish covered in the refrigerator at 40°F (4°C) or colder and use it within 1–2 days. Store cooked fish separately, and freeze raw portions if you will not cook them in that window.
Can boneless fish be frozen and thawed?
Yes, boneless fish freezes well when wrapped airtight. Thaw it in the refrigerator rather than on the counter, and cook it soon after thawing; this helps limit bacterial growth and preserve the fish’s texture.
Does boneless fish have a milder taste than fish with bones?
No, removing the bones does not change a fish’s flavor. Taste depends mainly on the species and freshness: cod is generally mild, while fish such as salmon has a richer flavor, whether sold boneless or not.
Boneless fish Vitamins & Minerals
Vitamins
B12
3µg · 125% DV
Vitamin D
6µg · 30% DV
B6
0.48mg · 28% DV
B5
0.84mg · 17% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
252mg · 36% DV
Iodine
36µg · 24% DV
Potassium ⭐
384mg · 11% DV
Sodium
72mg · 3% DV
Boneless fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boneless 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 Boneless fish?
Boneless fish is fish meat with the bones removed, rather than a particular species or a single traditional dish. It is commonly sold as fillets or portion-sized pieces, making it straightforward to cook and easier to eat without stopping to pick out bones.
Its flavour and texture depend on the fish, but it is often mild and tender when cooked gently. Bake, grill or pan-cook it, then serve with vegetables, salad, potatoes or rice; lemon and herbs make an easy finishing touch. It is a high-protein, low-fat choice, with 22 g of protein per 100 g. For a lighter meal, bake or grill it instead of frying, and pair it with plenty of vegetables.
How Nutritious Is Boneless 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 Boneless 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 Boneless fish Contain Allergens?
Contains these allergens:
Which Diets Is Boneless fish 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
Boneless fish Fat Profile
SATURATED
0.6g
MONOUNSATURATED
0.6g
POLYUNSATURATED
0.84g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.