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Cooked fish fillet Calories
High protein, zero carb, rich in selenium and B12
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Cooked fish fillet (120 g) has 154 calories. That works out to 128 calories per 100 g. It contains 0 g of carbs, 31.2 g of protein, 3.2 g of fat and 0 g of fiber. Its 2.9 µg of B12 covers 120% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Cooked fish fillet Nutrition Facts
Selected: 1 piece (medium) · 120 g
154
KCAL / 120G
Carbs
0g
· 0% DV
Protein
31.2g
· 62% DV
Fat
3.2g
· 4% 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 81% · Fat 19%
Cooked fish fillet nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 154 kcal | |
| Total fat | 3.2 g | 4% |
| Saturated fat | 0.72 g | 4% |
| Trans fat | 0 g | |
| Sodium | 84 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 31.2 g | 62% |
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 Cooked fish fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 154 kcal |
| 1 piece (small) | 80 g | 102 kcal |
| 100 g | 100 g | 128 kcal |
| 1 serving (small) | 100 g | 128 kcal |
| 4 ounce (medium) | 113 g | 145 kcal |
| 1 cup (chopped) | 140 g | 179 kcal |
| 1 serving (medium) | 150 g | 192 kcal |
| 1 piece (large) | 180 g | 230 kcal |
| 1 piece (jumbo) | 220 g | 282 kcal |
| 1 serving (large) | 250 g | 320 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Cooked fish fillet
How do you reheat a cooked fish fillet without drying it out?
Reheat a cooked fish fillet gently, covered, until hot; high heat can make it tough and dry. Use a low oven or a covered skillet with a small splash of water, or microwave it in short bursts, checking between each one.
How long does a cooked fish fillet last in the fridge?
A cooked fish fillet generally keeps for 3–4 days in the refrigerator if you chill it within two hours of cooking. Store it in a covered, shallow container and discard it if it was left at room temperature for too long.
Can you freeze a cooked fish fillet?
Yes, you can freeze a cooked fish fillet. Cool it promptly, wrap it well or place it in an airtight freezer container, and thaw it in the refrigerator. Freezing may soften the texture, and thawed fish should not be refrozen.
Can you eat a cooked fish fillet cold?
Yes, a cooked fish fillet can be eaten cold if it has been refrigerated promptly and kept chilled. Flake it into a salad or sandwich with clean utensils, and discard it if it has been sitting out for an extended period.
Why is my cooked fish fillet rubbery?
A cooked fish fillet usually turns rubbery from excessive heat or reheating for too long. Fish continues to firm up as it heats, so warm an already-cooked fillet gently and stop as soon as it is hot.
Does a cooked fish fillet still have bones?
It can. Fillets are usually deboned, but small pin bones may remain, especially near the center line. Check the cooked fish carefully with your fingers before serving it, and take extra care when preparing it for children.
How can you tell if a cooked fish fillet has gone bad?
A sour or ammonia-like smell, a sticky surface, or an unusual change in color can signal that a cooked fish fillet has spoiled. Do not taste it to check; throw it away if its storage history is uncertain.
What can you make with leftover cooked fish fillet?
Leftover cooked fish fillet works well flaked into fish cakes, tacos, sandwiches, or a salad. Add it near the end when warming a dish, since prolonged cooking makes the fish dry and causes the flakes to break apart.
Can you use cooked fish fillet in fish tacos?
Yes, cooked fish fillet makes an easy filling for fish tacos. Break it into large flakes, warm it briefly with seasoning, and add it to tortillas with crunchy cabbage and a fresh sauce; avoid frying it for a long time.
Is cooked fish fillet safe to eat during pregnancy?
Yes, thoroughly cooked fish can be part of a pregnancy diet, but the fish species matters because mercury levels vary. Choose lower-mercury options and follow local pregnancy guidance on which fish to limit or avoid.
Cooked fish fillet Vitamins & Minerals
Vitamins
B12
2.88µg · 120% DV
B3
5.76mg · 36% DV
B6
0.5mg · 29% DV
B5
0.9mg · 18% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
264mg · 38% DV
Iodine
42µg · 28% DV
Potassium ⭐
432mg · 13% DV
Sodium
84mg · 4% DV
Cooked fish fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cooked fish fillet
To burn the 154 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 Cooked fish fillet?
Cooked fish fillet is boneless fish flesh prepared by baking, grilling, pan-cooking or steaming. Its flavour and texture depend on the species and cooking method: a lean white fish is usually mild and flaky, while fattier fish taste richer. In many coastal cuisines, fillets are served simply with lemon, herbs and vegetables; they also work well in sandwiches, salads or tacos.
It is a protein-rich choice with no carbohydrates, and provides selenium and vitamin B12. For a lighter meal, cook it with little added fat and pair it with vegetables or a fresh salad. Choose the cooking method and seasoning to suit the fish, since delicate fillets can dry out if overcooked.
How Nutritious Is Cooked fish fillet?
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 Cooked fish fillet 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 Cooked fish fillet Contain Allergens?
Contains these allergens:
Which Diets Is Cooked fish fillet 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
Cooked fish fillet Fat Profile
SATURATED
0.72g
MONOUNSATURATED
0.96g
POLYUNSATURATED
0.6g
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.