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Fish steak Calories
High protein, low fat, good source of omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Fish steak (120 g) has 144 calories. That works out to 120 calories per 100 g. It contains 0 g of carbs, 26.4 g of protein, 3.6 g of fat and 0 g of fiber. Its 3 µg of B12 covers 125% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Fish steak Nutrition Facts
Selected: 1 piece (medium) · 120 g
144
KCAL / 120G
Carbs
0g
· 0% DV
Protein
26.4g
· 53% DV
Fat
3.6g
· 5% 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 77% · Fat 23%
Fish steak nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 3.6 g | 5% |
| Saturated fat | 0.84 g | 4% |
| Trans fat | 0 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 26.4 g | 53% |
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 steak?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 144 kcal |
| 1 piece (extra small) | 60 g | 72 kcal |
| 1 piece (small) | 80 g | 96 kcal |
| 100 g | 100 g | 120 kcal |
| 1 serving (medium) | 150 g | 180 kcal |
| 1 piece (large) | 180 g | 216 kcal |
| 1 serving (large) | 200 g | 240 kcal |
| 1 piece (extra large) | 250 g | 300 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Fish steak
What is a fish steak, and how is it different from a fish fillet?
A fish steak is cut crosswise through the fish, often leaving a piece of backbone in the center. A fillet is cut lengthwise and is usually boneless, so check a steak for bones as you eat.
Which fish are commonly cut into fish steaks?
Large, firm fish such as salmon, tuna, swordfish, and halibut are commonly sold as fish steaks. The thick crosswise cut holds together well on a grill or in a pan.
How do you grill a fish steak without it sticking?
Pat the fish steak dry, clean and oil the grill grates, and let them heat fully before cooking. Turn the steak only when it releases easily; forcing it can tear the flesh.
How can you tell when a fish steak is cooked?
A fish steak is cooked when its flesh turns opaque and separates easily with a fork. Check near the central bone, where the thickest part can take longer to cook than the edges.
Can you cook a fish steak in a pan?
Yes. Pat the fish steak dry and sear it in a preheated, lightly oiled pan. Avoid moving it repeatedly; turn it once the underside is browned and releases without tearing.
How should you season or marinate a fish steak?
A fish steak works well with olive oil, salt, pepper, herbs, and a little lemon. Keep acidic marinades brief, since prolonged contact with lemon or vinegar can soften the fish before cooking.
Is a fish steak healthy to eat?
Yes, a fish steak is a protein-rich choice, and steaks cut from oily fish can provide omega-3 fats. Its overall nutritional profile depends on the fish and how you cook it.
Can you cook a fish steak from frozen?
You can cook a fish steak from frozen, but it may cook unevenly and take longer. For more even results, thaw it in the refrigerator first, then pat it dry before cooking.
How long does a fish steak last in the fridge?
Keep a raw fish steak covered in the refrigerator and cook it within one to two days. Refrigerate cooked leftovers promptly in a sealed container and reheat them thoroughly.
What should you serve with a fish steak?
Serve a fish steak with roasted vegetables, potatoes, or a fresh salad. Bright sides such as lemony greens or a tomato-based salsa complement the rich flavor of oily fish.
Fish steak Vitamins & Minerals
Vitamins
B12
3µg · 125% DV
Vitamin D
4.8µg · 24% DV
B6
0.36mg · 21% DV
B3
3mg · 19% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
240mg · 34% DV
Iodine
36µg · 24% DV
Potassium ⭐
420mg · 12% DV
Sodium
72mg · 3% DV
Fish steak Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fish steak
To burn the 144 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 Fish steak?
Fish steak is a thick, portion-sized cut of fish; depending on how it is cut, it may include a section of backbone. The name describes the cut rather than a particular species, so its flavour and firmness vary. The flesh is often mild and tender, and it works well with straightforward seasoning that lets the fish come through.
It is commonly grilled, pan-seared or baked, then served with lemon, vegetables, salad or potatoes. Fish steak is high in protein and relatively low in fat, with 22 g of protein per 100 g. For a lighter meal, cook it with little oil and pair it with vegetables; a brief marinade with herbs and lemon adds flavour without a heavy sauce.
How Nutritious Is Fish steak?
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 steak 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 steak Contain Allergens?
Contains these allergens:
Which Diets Is Fish steak Good For?
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
✓ Suitable
Low FODMAP
— Not suitable
Fish steak Fat Profile
SATURATED
0.84g
MONOUNSATURATED
1.2g
POLYUNSATURATED
1.32g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.