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Fatty fish Calories
Rich in omega-3, high-quality protein, source of vitamin B12 and vitamin D
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Fatty fish (120 g) has 252 calories. That works out to 210 calories per 100 g. It contains 0 g of carbs, 24 g of protein, 16.8 g of fat and 0 g of fiber. Its 8.4 µg of B12 covers 350% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Fatty fish Nutrition Facts
Selected: 1 piece (medium) · 120 g
252
KCAL / 120G
Carbs
0g
· 0% DV
Protein
24g
· 48% DV
Fat
16.8g
· 22% 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 39% · Fat 61%
Fatty fish nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 252 kcal | |
| Total fat | 16.8 g | 22% |
| Saturated fat | 3.84 g | 19% |
| Trans fat | 0 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 24 g | 48% |
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 Fatty fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 252 kcal |
| 1 slice (thin) | 60 g | 126 kcal |
| 1 piece (small) | 80 g | 168 kcal |
| 100 g | 100 g | 210 kcal |
| 1 serving (medium) | 100 g | 210 kcal |
| 1 slice (thick) | 100 g | 210 kcal |
| 1 can (medium) | 120 g | 252 kcal |
| 1 serving (large) | 150 g | 315 kcal |
| 1 piece (large) | 180 g | 378 kcal |
| 1 pack (large) | 200 g | 420 kcal |
Calculated from 210 calories per 100 g.
Frequently Asked Questions About Fatty fish
What counts as a fatty fish?
Fatty fish are species that store more fat throughout their flesh than lean white fish. Salmon, sardines, herring, mackerel and trout are common examples; the exact fat content varies by species and season.
How often should you eat fatty fish?
A common recommendation for adults is to eat fish twice a week, including a serving of fatty fish. Varying the species helps you get a range of nutrients and avoids relying on one type alone.
Which fatty fish is highest in omega-3?
Mackerel, sardines, herring and salmon are all rich sources of long-chain omega-3 fats. There is no single winner for every serving: amounts vary with species, size, season and whether the fish is wild or farmed.
Is fatty fish healthier than white fish?
Fatty fish provides more omega-3 fats and often more vitamin D, while white fish is typically leaner. Neither is universally healthier; including both types gives you variety in nutrients and meals.
Can you eat fatty fish every day?
You can eat fatty fish regularly, but eating a variety of seafood is a better habit than choosing the same species every day. This is especially useful for limiting exposure to contaminants found in some larger fish.
Is canned fatty fish as nutritious as fresh fish?
Yes, canned sardines, salmon and mackerel can retain much of their protein and omega-3 fats. Their sodium content can be higher, and canned fish with edible bones also provides calcium; compare products if sodium is a concern.
Can you eat fatty fish raw?
Only if it has been handled and prepared specifically for raw consumption; ordinary fresh fish is not automatically safe to eat raw. Freezing can reduce parasite risk, but it does not remove every food-safety hazard.
Does cooking fatty fish destroy its omega-3?
No, ordinary cooking does not destroy all of the omega-3 in fatty fish. Baking, steaming or grilling are practical choices; avoid charring the fish or cooking it for much longer than needed.
How can you tell if fatty fish has gone bad?
Spoiled fatty fish often has a strong sour or ammonia-like smell, dull flesh, or a slimy surface. Fresh fish should smell mild and marine; discard it if its odor or texture seems off rather than tasting it.
Why does fatty fish taste stronger than white fish?
Fatty fish often has a richer, more pronounced flavor because its flesh contains more fat and natural oils. A squeeze of lemon, fresh herbs or a brief marinade can complement the taste without masking it.
Fatty fish Vitamins & Minerals
Vitamins
B12
8.4µg · 350% DV
B3
7.8mg · 49% DV
Vitamin D
9.6µg · 48% DV
B6
0.72mg · 42% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
264mg · 38% DV
Iodine
48µg · 32% DV
Potassium ⭐
420mg · 12% DV
Sodium
72mg · 3% DV
Fatty fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fatty fish
To burn the 252 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 Fatty fish?
Fatty fish is a broad category of fish with more naturally occurring fat in its flesh; salmon, sardines, mackerel and herring are familiar examples. Its flavour can be delicate or pronounced, and the flesh is often moist and tender. Around the world it is grilled, baked, smoked or served canned; pair it with vegetables, salad or grains for an easy meal. Fatty fish provides omega-3 fats and high-quality protein, as well as vitamins B12 and D. A 100 g portion has 20 g of protein. For a lighter preparation, bake or grill it with lemon and herbs rather than frying; canned fish can also make a convenient addition to a salad or sandwich.
How Nutritious Is Fatty 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 Fatty fish 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 Fatty fish Contain Allergens?
Contains these allergens:
Which Diets Is Fatty 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
Fatty fish Fat Profile
SATURATED
3.84g
MONOUNSATURATED
6.6g
POLYUNSATURATED
3.6g
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.