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Fried white fish Calories
High protein, higher fat due to frying
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Fried white fish (120 g) has 278 calories. That works out to 232 calories per 100 g. It contains 9.7 g of carbs, 26.9 g of protein, 14.5 g of fat and 0.5 g of fiber. Its 2.3 µg of B12 covers 95% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Fried white fish Nutrition Facts
Selected: 1 piece (medium) · 120 g
278
KCAL / 120G
Carbs
9.7g
· 4% DV
Protein
26.9g
· 54% DV
Fat
14.5g
· 19% 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 14% · Protein 39% · Fat 47%
Fried white fish nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 278 kcal | |
| Total fat | 14.5 g | 19% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0.1 g | |
| Sodium | 372 mg | 16% |
| Total carbohydrate | 9.7 g | 4% |
| Fiber | 0.5 g | 2% |
| Protein | 26.9 g | 54% |
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 Fried white fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 278 kcal |
| ½ piece (half) | 60 g | 139 kcal |
| 1 piece (small) | 70 g | 162 kcal |
| 100 g | 100 g | 232 kcal |
| 1 cup (chopped) | 140 g | 325 kcal |
| 1 serving (medium) | 150 g | 348 kcal |
| 1 piece (large) | 180 g | 418 kcal |
| 1 serving (large) | 220 g | 510 kcal |
Calculated from 232 calories per 100 g.
Frequently Asked Questions About Fried white fish
How do you make fried white fish?
To make fried white fish, pat the fillets dry, season them, coat lightly in flour or batter, and fry until golden and cooked through. Leave space between pieces so the oil stays hot and the coating browns instead of steaming.
What is the best fish to use for fried white fish?
Cod, haddock, pollock, and hake are popular choices for fried white fish because their mild flavor and flaky flesh work well with a crisp coating. Choose fillets of similar thickness so they finish cooking at about the same time.
Why does the coating fall off fried white fish?
The coating often falls off fried white fish when the fillet is damp, the oil is not hot enough, or the fish is moved too soon. Pat the fish dry, coat it just before frying, and wait until the crust sets before turning it.
How do you keep fried white fish crispy?
Keep fried white fish crispy by drying the fillets, using a thin coating, and frying in hot oil without crowding the pan. Drain cooked pieces on a wire rack rather than stacking them, which traps steam and softens the crust.
Should you use batter or breadcrumbs for fried white fish?
Batter gives fried white fish a thicker, airy crust, while breadcrumbs make a drier, crunchier coating. For either method, remove excess coating before frying so it adheres evenly and does not make the fish heavy.
Can you pan-fry fried white fish instead of deep-frying it?
Yes, white fish can be shallow-fried in a skillet instead of deep-fried. Use enough oil to brown the coating, turn the fillet carefully, and avoid very high heat that can burn the outside before the center cooks.
What should you serve with fried white fish?
Fried white fish pairs well with lemon, coleslaw, a green salad, or roasted vegetables. For a classic fish-and-chips-style meal, serve it with chips and a tangy sauce; lighter sides balance the richness of the fried coating.
How long does fried white fish keep in the refrigerator?
Store leftover fried white fish in a covered container in the refrigerator and eat it within one to two days. Refrigerate it promptly after the meal, and discard it if it has been left out for an extended period.
Can you freeze fried white fish?
Yes, you can freeze fried white fish, although the coating may lose some crispness after thawing. Cool it promptly, wrap the portions well, and reheat them from frozen or thawed in an oven so excess moisture can escape.
Is fried white fish healthy?
Fried white fish provides protein, but its coating and absorbed frying oil make it richer than baked or grilled fish. Pair it with vegetables or salad for a balanced meal, and choose non-fried fish more often if you are limiting fried foods.
Fried white fish Vitamins & Minerals
Vitamins
B12
2.28µg · 95% DV
B3
5.76mg · 36% DV
B6
0.34mg · 20% DV
Biotin
4.8µg · 16% DV
Minerals
Selenium
37µg · 67% DV
Phosphorus
282mg · 40% DV
Iodine
46µg · 31% DV
Sodium
372mg · 16% DV
Potassium ⭐
432mg · 13% DV
Fried white fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fried white fish
To burn the 278 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 Fried white fish?
Fried white fish is made by cooking mild-flavoured white-fleshed fish in hot oil, often as fillets or pieces. Depending on the recipe, the fish may be lightly dusted with flour or coated in batter or breadcrumbs. The flesh stays tender and delicate, while the outside becomes crisp.
It is served in many ways around the world: with chips in Britain, in tacos in parts of the Americas, or alongside rice, vegetables or salad elsewhere. A squeeze of lemon works well, too. Fried white fish is high in protein, while frying raises its fat content. For a lighter meal, try a thinner coating and shallow-fry it, or bake the fish and serve it with plenty of vegetables.
How Nutritious Is Fried white fish?
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 Fried white fish 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 white fish Contain Allergens?
Contains these allergens:
Which Diets Is Fried white fish 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 white fish Fat Profile
SATURATED
2.52g
MONOUNSATURATED
5.64g
POLYUNSATURATED
3.6g
Omega 6:3 ratio 9.2:1
Above the ideal 4:1 (9.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.