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Fish Calories
High protein, omega-3, low fat
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Fish (120 g) has 132 calories. That works out to 110 calories per 100 g. It contains 0 g of carbs, 26.4 g of protein, 3 g of fat and 0 g of fiber. Its 2.6 µg of B12 covers 110% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
What is Fish?
Fish is the edible flesh of aquatic animals, caught in both fresh and salt water and sold whole, in fillets or in steaks. The word covers many species, from mild white fish to richer, oilier varieties, so flavour and texture differ considerably.
Around the world, it is grilled, baked, steamed, fried or served raw in dishes such as sushi; in English-speaking countries, it also appears in familiar meals like fish and chips, fish pie and simple baked fillets. Fish is a protein-rich choice and is generally low in carbohydrates; lean varieties can be low in fat, while oily fish provide omega-3 fats. For an easy lighter meal, bake or grill it with herbs and lemon, then serve with vegetables or a salad.
Fish Nutrition Facts
Selected: 100 g
110
KCAL / 100G
Carbs
0g
· 0% DV
Protein
22g
· 44% DV
Fat
2.5g
· 3% 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 80% · Fat 20%
Fish Vitamins & Minerals
Vitamins
B12
2.2µg · 92% DV
Vitamin D
6µg · 30% DV
B6
0.3mg · 18% DV
B3
2.5mg · 16% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
210mg · 30% DV
Iodine
40µg · 27% DV
Potassium ⭐
350mg · 10% DV
How Nutritious Is 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.
Fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fish
To burn the 110 calories in 100 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.
Is 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 Fish Contain Allergens?
Contains these allergens:
Which Diets Is 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
Fish Fat Profile
SATURATED
0.6g
MONOUNSATURATED
0.7g
POLYUNSATURATED
0.8g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
Compare Fish
Foods Similar to Fish
Frequently Asked Questions About Fish
Is fish good for you?
Yes, fish can be a nutritious choice because it provides protein, and many types contain omega-3 fats. Baking, grilling, or steaming fish keeps the meal lighter than deep-frying it.
What is the healthiest fish to eat?
There is no single healthiest fish, but oily fish such as salmon, sardines, and mackerel are valued for omega-3 fats. Eating a variety of species also helps avoid relying too often on fish with higher mercury levels.
How can you tell if fish is fresh?
Fresh fish usually has clear, bright eyes, moist skin, firm flesh, and a mild sea-like smell. Avoid fish with cloudy sunken eyes, slimy flesh, or a sour, ammonia-like odor.
Should you wash fish before cooking it?
No, washing raw fish is not necessary and can spread bacteria through splashing water onto counters, utensils, and other foods. Pat the fish dry with a paper towel and wash your hands and surfaces after handling it.
What is the best way to cook fish?
The best method depends on the fish: grilling works well for firm, oily fish, while delicate fillets are often easier to bake or pan-cook. Use gentle heat and stop cooking as soon as the flesh turns opaque and flakes easily.
How do you know when fish is cooked?
Cooked fish should look opaque rather than translucent, and its flesh should separate into flakes when gently tested with a fork. Check the thickest part, since the thinner edges cook first and can dry out while you wait.
How long does fresh fish last in the fridge?
Fresh fish is highly perishable, so keep it covered in the coldest part of the refrigerator and cook it promptly. If you will not use it soon, freeze it rather than leaving it refrigerated for several days.
Can you freeze fish?
Yes, fish freezes well when it is fresh, dry, and tightly wrapped to limit air exposure. Thaw it in the refrigerator, not on the counter, and do not refreeze fish after it has thawed.
Can you eat fish skin?
Yes, fish skin is edible when the fish is properly handled and thoroughly cooked. It crisps nicely in a hot pan, but remove it if it is tough or you simply prefer the texture of the flesh.
Is it safe to eat fish while pregnant?
Yes, cooked fish can be part of a pregnancy diet, but choose lower-mercury types and avoid raw or undercooked fish. Because mercury levels vary by species, ask your healthcare professional which local fish to limit.
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Nutrition data compiled from USDA FoodData Central and scientific sources.