1 piece (medium) of Fried fish fillet (120 g) has 264 calories. That works out to 220 calories per 100 g. It contains 12 g of carbs, 21.6 g of protein, 14.4 g of fat and 0.6 g of fiber. Its 1.4 µg of B12 covers 60% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.

Fried fish fillet Nutrition Facts

Selected: 100 g

220

KCAL / 100G

Carbs

10g

· 4% DV

Protein

18g

· 36% DV

Fat

12g

· 15% DV

Fiber

0.5g

· 2% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 18% · Protein 33% · Fat 49%

Fried fish fillet Vitamins & Minerals

Vitamins

B12

1.2µg · 50% DV

2.5mg · 16% DV

0.25mg · 15% DV

0.7mg · 14% DV

Minerals

Selenium

25µg · 45% DV

Phosphorus

180mg · 26% DV

Iodine

35µg · 23% DV

Sodium

320mg · 14% DV

How Nutritious Is Fried fish fillet?

Nutrient density

Medium

55/ 100

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

48/ 100

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.

Fried fish fillet Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Fried fish fillet

To burn the 220 calories in 100 g:

🚶

54min

Walking (5 km/h)

🏃

22min

Running (8 km/h)

🚴

30min

Cycling

🏊

26min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Fried fish fillet Processed?

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.

Does Fried fish fillet Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Fried fish fillet Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Fried fish fillet Fat Profile

SATURATED

2.5g

MONOUNSATURATED

4.5g

POLYUNSATURATED

2.2g

⚖️

Omega 6:3 ratio 3:1

Below the ideal 4:1 — a good omega balance.

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Foods Similar to Fried fish fillet

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

Frequently Asked Questions About Fried fish fillet

How many calories are in fried fish fillet?

Fried fish fillet contains 220 calories per 100 g. The same amount provides 18 g of protein, 10 g of carbohydrates, and 12 g of fat.

Is fried fish fillet suitable for a Mediterranean diet?

Fried fish fillet is compatible with Mediterranean, pescatarian, omnivore, and flexitarian eating patterns. It is a processed food and contains fish, an allergen.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026