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Fish pieces 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 Fish pieces (85 g) has 102 calories. That works out to 120 calories per 100 g. It contains 0 g of carbs, 18.7 g of protein, 2.6 g of fat and 0 g of fiber. Its 2 µg of B12 covers 85% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Fish pieces Nutrition Facts
Selected: 1 piece (medium) · 85 g
102
KCAL / 85G
Carbs
0g
· 0% DV
Protein
18.7g
· 37% DV
Fat
2.6g
· 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 76% · Fat 24%
Fish pieces nutrition facts table · 1 piece (medium) (85 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 102 kcal | |
| Total fat | 2.6 g | 3% |
| Saturated fat | 0.6 g | 3% |
| Trans fat | 0 g | |
| Sodium | 60 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 18.7 g | 37% |
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 Fish pieces?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 85 g | 102 kcal |
| 1 piece (small) | 40 g | 48 kcal |
| 100 g | 100 g | 120 kcal |
| 4 ounce (medium) | 113 g | 136 kcal |
| 1 serving (medium) | 120 g | 144 kcal |
| 1 piece (large) | 140 g | 168 kcal |
| 1 cup (diced) | 150 g | 180 kcal |
| 2 piece (double) | 170 g | 204 kcal |
| 1 serving (large) | 200 g | 240 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Fish pieces
How do you cook fish pieces?
Cook fish pieces in a pan, oven, soup, or stew until the flesh turns opaque and flakes easily with a fork. Cooking time depends on their thickness. Take them off the heat as soon as they are done, since overcooking makes the fish dry and crumbly.
Can you cook frozen fish pieces without thawing them?
Yes, you can cook thin fish pieces from frozen, but they will take longer and may cook unevenly if frozen together. For more even cooking and a better texture, thaw them in the refrigerator, drain away liquid, and pat them dry before cooking.
How do you pan-fry fish pieces without them sticking?
Pat fish pieces dry and add them to a properly heated, lightly oiled pan. Leave space between pieces and let the first side form a crust before turning; moving them too soon often makes them stick or break apart. Cook until opaque and flaky.
What can you make with fish pieces?
Fish pieces work well in fish tacos, curries, chowders, kebabs, and quick stir-fries. Add them near the end of cooking in soups and sauces so they stay intact, or pan-fry them and serve with rice, potatoes, or a fresh salad.
How do you bake fish pieces in the oven?
Arrange fish pieces in a single layer in a lightly oiled baking dish, season them, and bake until opaque and easy to flake. Avoid crowding the dish, which can trap moisture and make the pieces steam instead of roast.
Why do fish pieces fall apart while cooking?
Fish pieces often fall apart because they are overcooked, handled too much, or turned before they release from the pan. Use a thin spatula, turn them once, and add them late to soups or stews. Firm-fleshed fish is usually easier to cook as pieces.
How can you tell when fish pieces are cooked?
Fish pieces are cooked when the center is opaque and the flesh separates easily into flakes with a fork. If the middle still looks translucent, continue cooking briefly and check again. Small pieces can go from tender to dry quickly.
Should you wash fish pieces before cooking?
No, washing raw fish pieces is unnecessary and can spread splashes onto nearby surfaces. Pat them dry with a clean paper towel instead, then wash your hands and sanitize any utensils or surfaces that touched the raw fish.
How long do cooked fish pieces last in the fridge?
Cooked fish pieces keep in a covered container in the refrigerator for about three to four days. Refrigerate them promptly rather than leaving them at room temperature, and reheat only the portion you plan to eat so the fish does not dry out.
Which fish are best for recipes that use fish pieces?
Firm-fleshed fish such as cod, haddock, salmon, or mahi-mahi are practical choices because they hold together in chunks. For soups and curries, choose pieces of similar size so they cook at roughly the same rate.
Fish pieces Vitamins & Minerals
Vitamins
B12
2.04µg · 85% DV
B3
4.08mg · 26% DV
B6
0.3mg · 18% DV
Vitamin D
2.55µg · 13% DV
Minerals
Selenium
27µg · 49% DV
Phosphorus
187mg · 27% DV
Iodine
30µg · 20% DV
Potassium ⭐
306mg · 9% DV
Sodium
60mg · 3% DV
Fish pieces Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fish pieces
To burn the 102 calories in 1 piece (medium) (85 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 Fish pieces?
Fish pieces are portions cut from fish, with the species, size and cut varying according to what is available. The name describes an ingredient rather than one particular dish or place of origin. They may be bought fresh or frozen, ready to cook or cut up at home.
Their flavour and texture depend on the fish and how it is cooked. Across the English-speaking world, pieces are commonly grilled, pan-fried, baked, or added to soups, curries and stews. They bring substantial protein with very little carbohydrate: a 100 g portion provides 22 g of protein and no carbohydrates. For a lighter meal, cook them with modest amounts of oil and serve with vegetables, herbs and lemon.
How Nutritious Is Fish pieces?
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 Fish pieces 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 Fish pieces Contain Allergens?
Contains these allergens:
Which Diets Is Fish pieces 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 pieces Fat Profile
SATURATED
0.6g
MONOUNSATURATED
0.85g
POLYUNSATURATED
0.43g
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.