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Fish Stock Calories
Light protein, low calorie, mineral-rich
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Fish Stock (240 g) has 43 calories. That works out to 18 calories per 100 g. It contains 1.2 g of carbs, 6 g of protein, 1 g of fat and 0 g of fiber. Its 36 µg of Iodine covers 24% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Fish Stock Nutrition Facts
Selected: 1 cup (medium) · 240 g
43
KCAL / 240G
Carbs
1.2g
· 0% DV
Protein
6g
· 12% DV
Fat
1g
· 1% 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 13% · Protein 63% · Fat 24%
Fish Stock nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 43 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.24 g | 1% |
| Trans fat | 0 g | |
| Sodium | 720 mg | 31% |
| Total carbohydrate | 1.2 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 6 g | 12% |
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 Cup of Fish Stock?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 43 kcal |
| 1 tablespoon (small) | 15 g | 3 kcal |
| 1 ounce (small) | 28 g | 5 kcal |
| 100 g | 100 g | 18 kcal |
| ½ cup (small) | 120 g | 22 kcal |
| 1 serving (medium) | 200 g | 36 kcal |
| 1 can (large) | 400 g | 72 kcal |
| 2 cup (large) | 480 g | 86 kcal |
| 1 bottle (large) | 500 g | 90 kcal |
Calculated from 18 calories per 100 g.
Frequently Asked Questions About Fish Stock
What is fish stock used for?
Fish stock is used as a flavorful liquid base for seafood soups, sauces, risotto, and rice dishes. Add it in place of some or all of the water in a recipe when you want a more pronounced seafood flavor.
How do you make fish stock?
To make fish stock, gently simmer fish bones with aromatics such as onion, celery, and bay leaf in cold water, then strain. Keep the simmer brief and avoid a rolling boil, which can make the stock cloudy or harsh-tasting.
What is the difference between fish stock and fish broth?
Fish stock is usually made by simmering fish bones and is intended as a cooking base; fish broth is often made with more fish meat and may be seasoned for sipping. The terms overlap, so recipes may use them differently.
Which fish bones are best for fish stock?
Mild white-fish frames, such as those from cod, sole, or sea bass, work well for fish stock. Avoid gills and bloody scraps, which can add bitterness, and use oily-fish bones sparingly because they can give the stock a strong flavor.
Can you substitute chicken stock for fish stock?
Yes, chicken stock can replace fish stock in many recipes, but it gives the dish a meatier flavor and loses the seafood character. For a lighter, neutral substitute, use unsalted vegetable stock; add a little seafood separately if the recipe needs it.
How long does fish stock last in the fridge?
Fish stock generally keeps for 1–2 days in a clean, covered container in the refrigerator. Cool it promptly rather than leaving it at room temperature, and freeze it if you will not use it within that time.
Can you freeze fish stock?
Yes, fish stock freezes well. Cool it first, then freeze it in airtight containers or measured portions so you can thaw only what a recipe needs. Thaw it in the refrigerator and use it promptly; do not refreeze stock that has been thawed.
Why does fish stock taste bitter?
Fish stock can taste bitter if it is simmered too long or made with gills, blood, or poorly cleaned bones. Use fresh, well-rinsed frames and keep the simmer gentle and brief; avoid squeezing solids when straining.
Why is my fish stock cloudy?
Fish stock often turns cloudy when it boils vigorously or its solids are stirred and broken up. Keep it at a gentle simmer, skim foam from the surface, and strain it carefully through a fine sieve.
Is fish stock healthy?
Fish stock can add flavor without making a dish heavy, but its nutrition varies with the ingredients and added salt. Homemade stock lets you control the seasoning; if you are limiting sodium, leave the salt out and season the finished dish lightly.
Fish Stock Vitamins & Minerals
Vitamins
B12
0.48µg · 20% DV
B3
0.72mg · 5% DV
Biotin
1.2µg · 4% DV
B2
0.05mg · 4% DV
Minerals
Sodium
720mg · 31% DV
Iodine
36µg · 24% DV
Selenium
4.8µg · 9% DV
Phosphorus
48mg · 7% DV
Potassium ⭐
96mg · 3% DV
Fish Stock Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fish Stock
To burn the 43 calories in 1 cup (medium) (240 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 Stock?
Fish Stock is a savoury liquid made by gently simmering fish bones, heads or frames, often with aromatics such as onion, celery and bay leaf. It brings a clean seafood flavour to soups, sauces and dishes built around fish or shellfish. A brief, gentle simmer helps keep the taste delicate rather than overly strong.
Its flavour is lighter than meat stock, with a subtle briny note. Use it as the base for fish soup, risotto or a quick pan sauce; a little lemon and fresh herbs make a natural match. It is a light option, with little fat and just 18 calories per 100 g. For a lighter homemade batch, skim any fat from the surface and season toward the end, especially if the finished dish will be reduced.
How Nutritious Is Fish Stock?
Nutrient density
Medium
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 Stock 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 Stock Contain Allergens?
Contains these allergens:
Which Diets Is Fish Stock 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
— Not suitable
Low FODMAP
— Not suitable
Fish Stock Fat Profile
SATURATED
0.24g
MONOUNSATURATED
0.24g
POLYUNSATURATED
0.24g
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.