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Cooked fish piece Calories
High protein, low carbohydrate
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Cooked fish piece (120 g) has 154 calories. That works out to 128 calories per 100 g. It contains 0 g of carbs, 30 g of protein, 3.2 g of fat and 0 g of fiber. Its 2.9 µg of B12 covers 120% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Cooked fish piece Nutrition Facts
Selected: 1 piece (medium) · 120 g
154
KCAL / 120G
Carbs
0g
· 0% DV
Protein
30g
· 60% DV
Fat
3.2g
· 4% 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 81% · Fat 19%
Cooked fish piece nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 154 kcal | |
| Total fat | 3.2 g | 4% |
| Saturated fat | 0.72 g | 4% |
| Trans fat | 0 g | |
| Sodium | 84 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 Cooked fish piece?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 154 kcal |
| ½ piece (half) | 45 g | 58 kcal |
| 1 piece (small) | 60 g | 77 kcal |
| 1 piece (medium) | 90 g | 115 kcal |
| 100 g | 100 g | 128 kcal |
| 1 piece (large) | 120 g | 154 kcal |
| 1 cup (chopped) | 140 g | 179 kcal |
| 1 serving (medium) | 150 g | 192 kcal |
| 1 piece (jumbo) | 180 g | 230 kcal |
| 1 serving (large) | 220 g | 282 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Cooked fish piece
Can you eat a cooked fish piece cold?
Yes, you can eat a cooked fish piece cold if it was promptly refrigerated and kept chilled. Flake it into a salad or sandwich, and discard it if it has spent too long at room temperature.
Can you reheat a cooked fish piece in the microwave?
Yes, microwave a cooked fish piece in a covered, microwave-safe dish, using short bursts and turning or rearranging it as needed. Heat it until steaming throughout; covering it helps keep the fish from drying out.
Why is my cooked fish piece rubbery?
A cooked fish piece is usually rubbery because it was overcooked or reheated too intensely. Fish cooks quickly, so use gentle heat and stop once the flesh is opaque and flakes easily.
Is a cooked fish piece safe to eat if left out overnight?
No, discard a cooked fish piece left at room temperature overnight. Bacteria can grow while it sits out, and reheating may not make it safe to eat.
How do you use a cooked fish piece in fish tacos?
Flake a cooked fish piece into bite-sized pieces and warm it gently before adding it to tortillas. Cabbage, lime, salsa, and a yogurt-based sauce make easy toppings; avoid prolonged heating so the fish stays moist.
How do you remove bones from a cooked fish piece?
Gently pull the flesh apart with clean fingers or a fork and check each section for bones. Run your fingers over the flakes, especially before serving a cooked fish piece to a child.
Can a cooked fish piece be frozen?
Yes, freeze a cooked fish piece in an airtight, freezer-safe container once it has cooled. Thaw it in the refrigerator rather than on the counter, then use it promptly and avoid freezing it again after thawing.
How can you keep a cooked fish piece moist when reheating it?
Cover the cooked fish piece and reheat it gently with a spoonful of water, broth, or sauce. Low heat and short intervals help warm it through without driving out as much moisture.
What goes well with a cooked fish piece?
A cooked fish piece pairs well with roasted vegetables, potatoes, rice, or a crisp salad. Add lemon or a simple herb sauce to brighten the flavor without covering up the taste of the fish.
How can you tell if a cooked fish piece has spoiled?
An unusually sour or ammonia-like smell, a slimy surface, or a marked change in appearance can signal that a cooked fish piece has spoiled. When in doubt, throw it away rather than tasting it.
Cooked fish piece Vitamins & Minerals
Vitamins
B12
2.88µg · 120% DV
B3
5.76mg · 36% DV
B6
0.48mg · 28% DV
Vitamin D
3.84µg · 19% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
264mg · 38% DV
Iodine
42µg · 28% DV
Potassium ⭐
432mg · 13% DV
Sodium
84mg · 4% DV
Cooked fish piece Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cooked fish piece
To burn the 154 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 Cooked fish piece?
A cooked fish piece is simply a portion of fish that has been prepared by baking, grilling, steaming or pan-cooking. It is not one specific regional dish: the species and cooking method shape its flavour and texture, which can range from delicate and flaky to rich and firm.
It may be served warm or chilled, with vegetables, salad, potatoes or rice; lemon and fresh herbs are easy accompaniments. In Turkey, grilled fish is a familiar meal, often served with salad and bread, while elsewhere it might be added to a grain bowl or sandwich. Cooked fish is high in protein and contains very little carbohydrate. For a lighter meal, choose a grilled or baked piece and pair it with vegetables rather than a rich sauce.
How Nutritious Is Cooked fish piece?
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 Cooked fish piece 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 Cooked fish piece Contain Allergens?
Contains these allergens:
Which Diets Is Cooked fish piece 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
Cooked fish piece Fat Profile
SATURATED
0.72g
MONOUNSATURATED
1.08g
POLYUNSATURATED
0.6g
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.