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Rich in protein, omega-3, creamy fish spread
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 tablespoon (medium) of Fish rillettes (40 g) has 84 calories. That works out to 210 calories per 100 g. It contains 1 g of carbs, 6.4 g of protein, 6 g of fat and 0.1 g of fiber. Its 1.1 µg of B12 covers 47% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 2 tablespoon (medium) · 40 g
84
KCAL / 40G
Carbs
1g
· 0% DV
Protein
6.4g
· 13% DV
Fat
6g
· 8% DV
Fiber
0.1g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 5% · Protein 31% · Fat 64%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 84 kcal | |
| Total fat | 6 g | 8% |
| Saturated fat | 1.68 g | 8% |
| Trans fat | 0.02 g | |
| Sodium | 168 mg | 7% |
| Total carbohydrate | 1 g | 0% |
| Fiber | 0.1 g | 0% |
| Protein | 6.4 g | 13% |
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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| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 40 g | 84 kcal |
| 1 tablespoon (small) | 20 g | 42 kcal |
| 1 slice (thin) | 25 g | 53 kcal |
| 1 piece (small) | 30 g | 63 kcal |
| 1 slice (thick) | 40 g | 84 kcal |
| 1 piece (large) | 50 g | 105 kcal |
| 3 tablespoon (large) | 60 g | 126 kcal |
| 1 serving (medium) | 60 g | 126 kcal |
| 100 g | 100 g | 210 kcal |
| 1 pack (whole) | 100 g | 210 kcal |
Calculated from 210 calories per 100 g.
Fish rillettes are a French-style spread made by flaking cooked fish and mixing it with fat or a creamy ingredient. Unlike a smooth fish paste, they usually retain small, distinct pieces of fish.
Make fish rillettes by cooking fish, removing any bones, and flaking the flesh before mixing it with butter, cream, or another rich ingredient. Add lemon, herbs, or mustard for flavor, then chill the mixture before serving.
Oily fish such as salmon, trout, mackerel, and sardines work especially well in fish rillettes because they give the spread a rich texture. Mild white fish can also be used, though the result is usually less pronounced in flavor.
Fish rillettes are usually spread on toasted bread, crackers, or crisp vegetables. Serve them chilled or slightly softened, with lemon wedges, pickles, or fresh herbs to balance their rich, savory taste.
Fish rillettes are typically coarse and flaky, with visible pieces of fish, while fish pâté is usually blended into a smoother paste. Both can be served as spreads, but their textures are noticeably different.
Fish rillettes are a seafood variation of rillettes, a traditional French preparation in which cooked meat is shredded and preserved in fat. Fish versions adapt that method into a chilled spread, often using butter or cream.
Yes, canned salmon works well for fish rillettes because it is already cooked and easy to flake. Drain it first, check carefully for any bones, and taste before adding salt, since canned fish may already be salty.
Keep fish rillettes covered in the refrigerator and eat them within a few days. Use a clean utensil each time you serve them, and discard any portion that has been left at room temperature for an extended period.
Yes, fish rillettes can be frozen in an airtight container, but their texture may become less creamy after thawing. Thaw them in the refrigerator and stir well before serving; freezing is most useful for homemade batches.
You can make lighter fish rillettes by using less butter or cream and mixing the flaked fish with plain yogurt, lemon, and herbs instead. The spread will be tangier and less rich, so add the creamy ingredient gradually.
Vitamins
B12
1.12µg · 47% DV
Vitamin D
1.8µg · 9% DV
B6
0.1mg · 6% DV
B5
0.28mg · 6% DV
Minerals
Selenium
13µg · 24% DV
Phosphorus
84mg · 12% DV
Sodium
168mg · 7% DV
Iodine
8.8µg · 6% DV
Potassium ⭐
92mg · 3% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 84 calories in 2 tablespoon (medium) (40 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.
Fish rillettes is a French-style spread made by flaking cooked fish and mixing it with butter or cream until soft but still a little textured. Recipes vary: salmon, mackerel and other fish may be seasoned with lemon, herbs, mustard or pepper. It is served as a starter or snack, most often spread on toast or crusty bread, sometimes alongside pickles or a crisp salad.
The flavour can be delicate or distinctly savoury, depending on the fish, while the texture is richer and less smooth than pâté. It provides 16 g of protein per 100 g, but added dairy fat can make it quite filling. For a lighter serving, use a small amount on toasted whole-grain bread and add lemon, cucumber or fresh herbs.
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.
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.
NOVA 3
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
1.68g
MONOUNSATURATED
2.44g
POLYUNSATURATED
0.8g
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.