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Grilled Fish Calories
Grilled fish is high in protein and omega-3 fatty acids.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Grilled Fish (120 g) has 156 calories. That works out to 130 calories per 100 g. It contains 0 g of carbs, 26.4 g of protein, 4.8 g of fat and 0 g of fiber. Its 3 µg of B12 covers 125% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Grilled Fish Nutrition Facts
Selected: 1 piece (medium) · 120 g
156
KCAL / 120G
Carbs
0g
· 0% DV
Protein
26.4g
· 53% 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 71% · Fat 29%
Grilled Fish nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 156 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 1.2 g | 6% |
| Trans fat | 0 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 26.4 g | 53% |
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 Grilled Fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 156 kcal |
| 1 piece (extra small) | 60 g | 78 kcal |
| 1 piece (small) | 80 g | 104 kcal |
| 100 g | 100 g | 130 kcal |
| 1 serving (medium) | 100 g | 130 kcal |
| 1 piece (large) | 180 g | 234 kcal |
| 1 serving (large) | 200 g | 260 kcal |
| 1 piece (extra large) | 250 g | 325 kcal |
Calculated from 130 calories per 100 g.
Frequently Asked Questions About Grilled Fish
What is the best fish to use for grilled fish?
Firm-fleshed fish such as salmon, tuna, mahi-mahi, and swordfish are among the easiest choices for grilled fish because they hold together well. Delicate fish can also be grilled, but a basket or foil makes them easier to handle.
How do you keep grilled fish from sticking to the grill?
To keep grilled fish from sticking, pat it dry, oil the fish lightly, and start with clean, hot grill grates. Let the fish cook until it releases naturally before turning it. For fragile fillets, use a fish basket or wide spatula.
How can you tell when grilled fish is done?
Grilled fish is done when its flesh turns opaque and separates easily with a fork. Check the thickest part, since thin edges cook sooner. For the most reliable check, use a food thermometer and follow the safe cooking temperature guidance for fish.
Should you grill fish with the skin on?
Yes, grilling fish with the skin on helps hold delicate flesh together and can make the skin crisp. Put the skin side down first and leave it undisturbed until it releases from the grate. You can remove the skin after cooking if you prefer.
Is it better to grill fish in foil or directly on the grill?
Direct grilling gives fish a more pronounced char, while foil helps protect delicate fillets and keeps them from falling apart. Choose direct heat for sturdy cuts and use foil or a grill basket for thin, flaky pieces.
How should you season grilled fish?
Grilled fish needs little more than salt, pepper, oil, and a squeeze of lemon. Herbs such as dill or parsley, plus garlic or paprika, add flavor without masking the fish. Add lemon juice near serving time so the flesh does not soften before cooking.
Can you grill a whole fish instead of fillets?
Yes, whole fish grills well when it has been cleaned and scaled. Make a few shallow cuts across the sides so it cooks more evenly, and turn it carefully with a wide spatula. A hinged fish basket makes handling it much easier.
What goes well with grilled fish?
Grilled fish pairs well with a crisp salad, grilled vegetables, potatoes, or rice. A bright sauce such as salsa verde or a lemon-herb dressing complements its smoky flavor. Keep rich sides modest if you want the fish to remain the focus.
Can you grill fish straight from frozen?
It is better to thaw fish in the refrigerator before grilling. Thawed fish cooks more evenly and is easier to dry and season, while ice on the surface can cause uneven browning. Avoid thawing fish at room temperature.
Is grilled fish good for you?
Yes, grilled fish can be a nutritious meal, providing protein; oily varieties also supply omega-3 fats. Grilling usually needs less added fat than deep-frying. Pair it with vegetables, and go easy on salty marinades or sauces.
Grilled Fish Vitamins & Minerals
Vitamins
B12
3µg · 125% DV
Vitamin D
9.6µg · 48% DV
B6
0.48mg · 28% DV
B3
4.2mg · 26% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
264mg · 38% DV
Iodine
42µg · 28% DV
Potassium ⭐
420mg · 12% DV
Sodium
72mg · 3% DV
Grilled Fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Grilled Fish
To burn the 156 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 Grilled Fish?
Grilled fish is fish cooked over a flame or on a hot grill, a straightforward preparation found in coastal cuisines around the world. The choice of fish varies by region and season, and its natural flavour often needs little more than careful cooking and a squeeze of lemon.
The surface should be lightly charred while the flesh stays moist and tender. It is commonly served with salad, vegetables, or bread; in Turkey, it is also a familiar restaurant and home-style meal with greens and lemon. Grilled fish is protein-rich, with 22 g of protein per 100 g, and contains omega-3 fats. Pair it with vegetables for a light meal, or use a modest amount of oil when grilling.
How Nutritious Is Grilled 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 Grilled 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 Grilled Fish Contain Allergens?
Contains these allergens:
Which Diets Is Grilled 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
Grilled Fish Fat Profile
SATURATED
1.2g
MONOUNSATURATED
1.8g
POLYUNSATURATED
1.32g
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.