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Dried salted fish Calories
High protein, very high sodium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (small) of Dried salted fish (30 g) has 87 calories. That works out to 290 calories per 100 g. It contains 0 g of carbs, 18.6 g of protein, 1.1 g of fat and 0 g of fiber. Its 1.3 µg of B12 covers 56% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Dried salted fish Nutrition Facts
Selected: 1 piece (small) · 30 g
87
KCAL / 30G
Carbs
0g
· 0% DV
Protein
18.6g
· 37% DV
Fat
1.1g
· 1% 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 88% · Fat 12%
Dried salted fish nutrition facts table · 1 piece (small) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 87 kcal | |
| Total fat | 1.1 g | 1% |
| Saturated fat | 0.27 g | 1% |
| Trans fat | 0 g | |
| Sodium | 1560 mg | 68% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 18.6 g | 37% |
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 Small Dried salted fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (small) | 30 g | 87 kcal |
| 1 tablespoon (shredded) | 8 g | 23 kcal |
| 1 piece (extra small) | 15 g | 44 kcal |
| 1 serving (shredded) | 25 g | 73 kcal |
| 1 piece (medium) | 50 g | 145 kcal |
| 1 cup (shredded) | 60 g | 174 kcal |
| 1 piece (large) | 80 g | 232 kcal |
| 100 g | 100 g | 290 kcal |
| 1 piece (whole) | 120 g | 348 kcal |
Calculated from 290 calories per 100 g.
Frequently Asked Questions About Dried salted fish
How do you remove salt from dried salted fish?
To desalinate dried salted fish, soak it in cold water and change the water several times. The time needed depends on the thickness and saltiness of the pieces, so taste a small piece before cooking and continue soaking if it is still too salty.
How do you cook dried salted fish?
Dried salted fish is usually soaked first, then fried, baked, or added to a stew. Its salt can season the rest of the dish, so taste before adding more salt; it pairs well with potatoes, onions, tomatoes, and eggs.
Does dried salted fish need to be soaked before cooking?
Usually, yes: soaking dried salted fish softens it and removes some of its excess salt. Thin pieces need less soaking than thick ones, and you can adjust the final saltiness by changing the water and tasting before cooking.
How should you store dried salted fish?
Keep dried salted fish dry and protected from air in a clean, tightly sealed container. After opening, store it in a cool place or the refrigerator; once soaked, refrigerate it and cook it promptly rather than treating it like shelf-stable dried fish.
How can you tell if dried salted fish has gone bad?
Discard dried salted fish if it has mold, a sticky surface, unusual discoloration, or a sharp unpleasant odor. A normal salty or fishy smell alone does not prove spoilage, but moisture exposure is a reason to inspect it carefully.
Can you eat dried salted fish without cooking it?
It is safer to cook dried salted fish rather than eat it uncooked. Salting and drying help preserve fish, but they do not guarantee that every product is free of harmful microorganisms or safe to eat without further preparation.
What kind of fish is used to make dried salted fish?
Dried salted fish can be made from different fish species; the type varies by region and product. Check the package or ask the seller if the species matters to you, since flavor, bones, and cooking time can differ.
How do you use dried salted fish in recipes?
After desalting, flake dried salted fish into rice, stews, fritters, or egg dishes. Add it gradually and taste as you go, because even well-soaked fish can contribute enough salt to season the whole recipe.
How long does dried salted fish last?
The shelf life of dried salted fish depends on how dry and salty it is and how it was packaged. Follow the package date, keep it sealed and dry, and do not rely on a long storage life if the fish has become damp or smells unusual.
Is dried salted fish too salty for people with high blood pressure?
It can be a poor choice for people limiting sodium because dried salted fish is very salty. Soaking and replacing the water can reduce some salt, but does not remove it all; ask your clinician or dietitian how it fits your sodium limit.
Dried salted fish Vitamins & Minerals
Vitamins
B12
1.35µg · 56% DV
B3
2.34mg · 15% DV
B6
0.12mg · 7% DV
Biotin
1.8µg · 6% DV
Minerals
Sodium
1560mg · 68% DV
Selenium
13µg · 24% DV
Phosphorus
126mg · 18% DV
Iodine
14µg · 9% DV
Potassium ⭐
234mg · 7% DV
Dried salted fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dried salted fish
To burn the 87 calories in 1 piece (small) (30 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 Dried salted fish?
Dried salted fish is fish preserved by salting and drying, a method found in coastal food traditions around the world. The type of fish and the degree of drying vary, so pieces can range from pliable to quite firm.
Its flavour is concentrated and salty, with a chewy, fibrous texture. Depending on the cuisine, it may be soaked to soften it and draw out some salt, then cooked into stews or served with staples such as rice or bread. Dried salted fish is notably protein-rich; a small piece can add plenty of savoury flavour, so taste the dish before adding more salt.
How Nutritious Is Dried salted fish?
Nutrient density
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 Dried salted fish Processed?
NOVA 3
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 Dried salted fish Contain Allergens?
Contains these allergens:
Which Diets Is Dried salted 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
Dried salted fish Fat Profile
SATURATED
0.27g
MONOUNSATURATED
0.33g
POLYUNSATURATED
0.15g
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.