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Bluefish Calories
Rich in omega-3, high-protein sea fish
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Bluefish (150 g) has 186 calories. That works out to 124 calories per 100 g. It contains 0 g of carbs, 30 g of protein, 7.1 g of fat and 0 g of fiber. Its 3.8 µg of B12 covers 156% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Bluefish Nutrition Facts
Selected: 1 piece (medium) · 150 g
186
KCAL / 150G
Carbs
0g
· 0% DV
Protein
30g
· 60% DV
Fat
7.1g
· 9% 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 65% · Fat 35%
Bluefish nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 186 kcal | |
| Total fat | 7.1 g | 9% |
| Saturated fat | 1.8 g | 9% |
| Trans fat | 0 g | |
| Sodium | 90 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 30 g | 60% |
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?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 186 kcal |
| 1 slice (thin) | 50 g | 62 kcal |
| 1 slice (thick) | 80 g | 99 kcal |
| 100 g | 100 g | 124 kcal |
| 1 piece (small) | 100 g | 124 kcal |
| 1 serving (medium) | 120 g | 149 kcal |
| 1 serving (large) | 200 g | 248 kcal |
| 1 piece (large) | 250 g | 310 kcal |
| 1 piece (extra large) | 300 g | 372 kcal |
Calculated from 124 calories per 100 g.
Frequently Asked Questions About Bluefish
What does bluefish taste like?
Bluefish has a rich, oily flavor that is stronger than mild white fish such as cod. Its dark flesh can taste especially pronounced if the fish is not very fresh, so buy it cold and cook it soon after purchase.
What is the best way to cook bluefish?
Bluefish works well grilled, broiled, baked, or pan-fried because its firm, oily flesh holds together during cooking. Keep the seasoning simple—lemon, herbs, and a little oil complement its flavor without masking it.
Can you grill bluefish without it sticking?
Yes. Pat bluefish dry, oil the skin and the clean grill grates, and cook it over steady heat. Start skin-side down and turn it only when the flesh releases easily, which helps keep the fillet intact.
Does bluefish have a lot of bones?
Bluefish fillets usually have a central line of pin bones, even after the backbone has been removed. Run your fingers along the flesh and pull any remaining bones with tweezers before serving, especially to children.
How do you reduce the strong taste of bluefish?
Use very fresh bluefish and keep it chilled until cooking; freshness makes the biggest difference to its strong flavor. A short soak in milk or a quick rinse with lemon may mellow it, but dry the fish well before cooking.
How can you tell if bluefish is fresh?
Fresh bluefish should smell clean and briny, not sour or ammonia-like, and its flesh should feel firm. Look for clear, bright eyes and moist skin; avoid fish that seems mushy or has been left warm.
How long does bluefish last in the fridge?
Keep raw bluefish in the coldest part of the refrigerator and cook it within one to two days of buying it. Store cooked bluefish in a covered container and eat it within three to four days.
Can you freeze bluefish?
Yes, bluefish freezes well when wrapped airtight to limit exposure to air. Freeze it while fresh, thaw it in the refrigerator rather than on the counter, and cook it soon after thawing for the best texture.
Is bluefish safe to eat during pregnancy?
Cooked bluefish can be eaten during pregnancy, but it contains enough mercury that portion frequency matters. Follow your local pregnancy fish-consumption guidance; ask your healthcare professional if you need advice tailored to your situation.
Can you eat bluefish raw or as sushi?
Only eat bluefish raw if it has been handled and frozen under conditions intended to control parasites and is sold for raw consumption. Ordinary fresh bluefish is not automatically safe for sushi, so cooking it thoroughly is the safer choice.
Bluefish Vitamins & Minerals
Vitamins
B12
3.75µg · 156% DV
Vitamin D
7.5µg · 38% DV
B3
4.8mg · 30% DV
B6
0.45mg · 26% DV
Minerals
Selenium
54µg · 98% DV
Phosphorus
315mg · 45% DV
Iodine
53µg · 35% DV
Potassium ⭐
510mg · 15% DV
Sodium
90mg · 4% DV
Bluefish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bluefish
To burn the 186 calories in 1 piece (medium) (150 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?
Bluefish here refers to çinakop, the smaller, younger size of the fish known as lüfer in Turkey. It has firm flesh and a pronounced, slightly rich flavour. In Turkish markets it is especially associated with the Marmara and Black Sea coasts, where it is commonly sold in autumn.
In Turkey, it is often pan-fried, grilled or baked, and served with salad, onion and lemon. Elsewhere, bluefish is also commonly grilled or baked, with simple seasonings that let its flavour come through. It is a high-protein fish, providing 20 g per 100 g. For a lighter meal, bake or grill it with little added oil and pair it with vegetables.
How Nutritious Is Bluefish?
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 Processed?
NOVA 1
Unprocessed
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 Contain Allergens?
Contains these allergens:
Which Diets Is Bluefish 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
Bluefish Fat Profile
SATURATED
1.8g
MONOUNSATURATED
2.55g
POLYUNSATURATED
1.65g
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.