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Baked fish Calories
High protein, low carbohydrate
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked fish (150 g) has 192 calories. That works out to 128 calories per 100 g. It contains 0 g of carbs, 36 g of protein, 4.8 g of fat and 0 g of fiber. Its 3.6 µg of B12 covers 150% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked fish Nutrition Facts
Selected: 1 piece (medium) · 150 g
192
KCAL / 150G
Carbs
0g
· 0% DV
Protein
36g
· 72% DV
Fat
4.8g
· 6% 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 77% · Fat 23%
Baked fish nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 192 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 1.05 g | 5% |
| Trans fat | 0 g | |
| Sodium | 108 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 36 g | 72% |
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 Baked fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 192 kcal |
| ½ piece (half) | 75 g | 96 kcal |
| 1 piece (small) | 90 g | 115 kcal |
| 100 g | 100 g | 128 kcal |
| 1 serving (small) | 120 g | 154 kcal |
| 1 cup (shredded) | 140 g | 179 kcal |
| 1 serving (medium) | 180 g | 230 kcal |
| 1 piece (large) | 220 g | 282 kcal |
| 1 serving (large) | 250 g | 320 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Baked fish
What temperature should you bake fish at?
Bake fish at about 400°F (200°C) in a preheated oven. This works well for many fillets, but thickness and fish type affect cooking time; check that the flesh turns opaque and separates easily with a fork.
How do you keep baked fish from drying out?
To keep baked fish moist, brush it lightly with oil and avoid leaving it in the oven after it flakes easily. Thicker or fattier pieces are more forgiving than thin, lean fillets, so check those early.
Which fish is best for baking?
Salmon, cod, haddock, tilapia, and sea bass all work well as baked fish. Fattier varieties tend to stay moist, while delicate lean fillets cook quickly and benefit from careful timing.
Should you cover baked fish with foil?
No, you do not have to cover baked fish with foil. Baking it uncovered helps the surface stay lightly browned; cover it loosely if the top is browning too quickly or you want to retain more moisture.
How can you tell when baked fish is done?
Baked fish is done when the flesh looks opaque and separates into flakes with gentle pressure from a fork. If the centre still looks translucent, return it to the oven briefly and check again.
What seasonings go well with baked fish?
Lemon, garlic, black pepper, dill, parsley, and paprika all pair well with baked fish. A little olive oil helps the seasoning adhere; keep strong spices modest if you want the fish’s own flavour to stand out.
Can you bake frozen fish without thawing it first?
Yes, you can bake frozen fish without thawing it, though it usually needs more cooking time than thawed fish. Remove any ice glaze, season the surface, and check that the thickest part is opaque and flakes easily.
What should you serve with baked fish?
Baked fish goes well with roasted vegetables, a green salad, potatoes, rice, or couscous. Add lemon or a fresh herb sauce for brightness, especially when serving a mild white fish.
How long does leftover baked fish last in the fridge?
Leftover baked fish keeps for up to 3 days in a covered container in the refrigerator. Chill it promptly after the meal, and reheat only the portion you plan to eat.
Can you reheat baked fish without making it rubbery?
Yes, reheat baked fish gently in a covered oven-safe dish at a low temperature, adding a splash of water or broth to limit drying. Stop as soon as it is heated through; prolonged high heat makes it tough.
Baked fish Vitamins & Minerals
Vitamins
B12
3.6µg · 150% DV
B3
7.2mg · 45% DV
B6
0.63mg · 37% DV
B5
1.13mg · 23% DV
Minerals
Selenium
48µg · 87% DV
Phosphorus
330mg · 47% DV
Iodine
53µg · 35% DV
Potassium ⭐
540mg · 16% DV
Sodium
108mg · 5% DV
Baked fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked fish
To burn the 192 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 Baked fish?
Baked fish is a portion of fish cooked in the oven, often with simple seasonings such as herbs, lemon and a little oil. The type of fish varies by region and availability, so this is a preparation rather than one fixed recipe. The flesh is usually tender and flakes easily, with a mild flavour that takes well to bright, fresh accompaniments.
Serve it warm as a main course with salad, vegetables or potatoes; leftovers also work well cold in a salad. Baked fish is high in protein and contains no carbohydrates. For a lighter plate, keep added oil modest and pair it with plenty of vegetables.
How Nutritious Is Baked 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 Baked 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 Baked fish Contain Allergens?
Contains these allergens:
Which Diets Is Baked 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
Baked fish Fat Profile
SATURATED
1.05g
MONOUNSATURATED
1.5g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.