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Fish (Raw) Calories
High protein, omega-3, low fat
CALORIES
GI
POTASSIUM
FIBER
Fish (Raw) Nutrition Facts
Selected: 100 g
110
KCAL / 100G
Carbs
0g
· 0%
Protein
22g
· 83%
Fat
2g
· 17%
Fiber
0g
Fish (Raw) Vitamins & Minerals
Vitamins
B12
2µg · 83% DV
B6
0.4mg · 24% DV
Vitamin D
4µg · 20% DV
B3
2.5mg · 16% DV
Minerals
Selenium
30µg · 55% DV
Phosphorus
200mg · 29% DV
Iodine
30µg · 20% DV
Potassium ⭐
350mg · 10% DV
Fish (Raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Fish (Raw) 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 (Raw) Contain Allergens?
Contains these allergens:
Which Diets Is Fish (Raw) 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 (Raw) Fat Profile
SATURATED
0.4g
MONOUNSATURATED
0.5g
POLYUNSATURATED
0.8g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Fish (Raw)
Fish (Raw) — Frequently Asked Questions
How should raw fish be stored, and how soon should it be eaten?
Raw fish should be kept very cold in the refrigerator and ideally eaten the same day, or within 1 day. The longer it sits, the more quality drops and food safety risk increases.
Can raw fish be frozen?
Yes, raw fish can be frozen. Wrapping it tightly helps protect texture and flavor, and thawing it slowly in the fridge is the safer method.
Should raw fish be washed before cooking?
Usually no. Washing raw fish can spread bacteria through splashing, so patting it dry with paper towel is generally the better option.
Does cooking reduce the protein in fish?
Cooking does not remove the protein, but it does change the protein structure. This can make fish easier to chew and digest, although overcooking can dry it out.
What foods pair well with fish for a more balanced meal?
Because fish has protein but no carbs, pairing it with vegetables, whole grains, or legumes can make the meal more balanced. Herbs, lemon, and olive oil also complement it well.
Is fish better before or after a workout?
Fish is often especially useful after training because it provides plenty of protein. Before a workout, a lighter portion and gentle cooking method may be easier on the stomach.
Is fish too heavy to eat at night?
That depends more on portion size and cooking method than on the fish itself. Baked, steamed, or grilled fish is usually lighter than deep-fried versions.
Can any fish be eaten raw?
No. Raw consumption is safest only when the fish is sourced, handled, and processed appropriately for that purpose, because parasites and bacteria can be a concern.
Who should be extra careful with raw fish?
Pregnant people, young children, older adults, and anyone with a weakened immune system should be more cautious with raw fish. For these groups, thoroughly cooked fish is generally the safer choice.
How can you tell if raw fish has gone bad?
A strong unpleasant smell, sticky surface, dull appearance, or flesh that is breaking down are common warning signs. If you are unsure, it is safest not to eat it.
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Nutrition data compiled from USDA FoodData Central and scientific sources.