1 piece (medium) of Fried white fish fillet (140 g) has 325 calories. That works out to 232 calories per 100 g. It contains 11.3 g of carbs, 31.4 g of protein, 16.9 g of fat and 0.6 g of fiber. Its 2.4 µg of B12 covers 99% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.

Fried white fish fillet Nutrition Facts

Selected: 1 piece (medium) · 140 g

325

KCAL / 140G

Carbs

11.3g

· 4% DV

Protein

31.4g

· 63% DV

Fat

16.9g

· 22% DV

Fiber

0.6g

· 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 fillet nutrition facts table · 1 piece (medium) (140 g)

Nutrient	Amount	% DV
Calories	325 kcal
Total fat	16.9 g	22%
Saturated fat	3.22 g	16%
Trans fat	0.11 g
Sodium	448 mg	19%
Total carbohydrate	11.3 g	4%
Fiber	0.6 g	2%
Protein	31.4 g	63%

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 fillet?

Serving	Amount	Calories
1 piece (medium)	140 g	325 kcal
1 piece (small)	90 g	209 kcal
100 g	100 g	232 kcal
1 serving (half)	120 g	278 kcal
1 cup (chopped)	160 g	371 kcal
1 serving (whole)	180 g	418 kcal
1 piece (large)	200 g	464 kcal
1 piece (jumbo)	260 g	603 kcal
2 piece (double)	280 g	650 kcal

Calculated from 232 calories per 100 g.

Frequently Asked Questions About Fried white fish fillet

How do you make fried white fish fillet crispy?

To make fried white fish fillet crispy, pat the fish dry and use a thin, even coating. Fry in hot oil without crowding the pan; too many pieces lower the oil temperature and can leave the coating soggy.

Which fish works best for fried white fish fillet?

Cod, haddock, pollock, and other mild white fish work well for fried white fish fillet. Choose evenly thick pieces so they cook at the same pace; very thin fillets can dry out before the coating browns.

Why does the coating fall off fried white fish fillet?

The coating on fried white fish fillet often falls off when the surface is wet or the fish is moved too soon. Pat the fillet dry, coat it evenly, and let it sit briefly before frying so the coating adheres.

Can you make fried white fish fillet with frozen fish?

Yes, you can make fried white fish fillet with frozen fish once it is fully thawed. Thaw it in the refrigerator, drain away liquid, and pat it dry; excess moisture can make the oil splatter and the coating turn soft.

Is fried white fish fillet better pan-fried or deep-fried?

Fried white fish fillet can be pan-fried or deep-fried. Pan-frying uses less oil and works well for larger pieces, while deep-frying browns the coating more evenly; in either case, avoid letting the oil smoke.

How do you reheat fried white fish fillet without making it soggy?

Reheat fried white fish fillet in an oven or air fryer so hot air can crisp the coating again. Arrange pieces in a single layer and heat until the center is hot; covering them traps steam and softens the crust.

How long does leftover fried white fish fillet keep in the fridge?

Leftover fried white fish fillet keeps in the refrigerator for a short time in a sealed container. Refrigerate it promptly rather than leaving it out, and reheat it until piping hot; discard it if it smells off or feels slimy.

What batter is best for fried white fish fillet?

A light flour-based batter or a simple flour-and-egg coating works well for fried white fish fillet. Keep the layer thin so it cooks through before the fish dries, and season the coating rather than relying only on a dipping sauce.

What should you serve with fried white fish fillet?

Fried white fish fillet pairs well with lemon, coleslaw, a crisp green salad, or roasted potatoes. Acidic accompaniments such as lemon or pickles cut through the richness of the fried coating.

Can you eat fried white fish fillet cold the next day?

Yes, fried white fish fillet can be eaten cold if it was refrigerated promptly and kept chilled. The coating will not stay crisp, so cold leftovers are often better flaked into a salad or sandwich than served as a crisp fillet.

Fried white fish fillet Vitamins & Minerals

Vitamins

B12

2.38µg · 99% DV

6.44mg · 40% DV

0.39mg · 23% DV

Biotin

4.2µg · 14% DV

Minerals

Selenium

43µg · 78% DV

Phosphorus

322mg · 46% DV

Iodine

39µg · 26% DV

Sodium

448mg · 19% DV

Potassium ⭐

504mg · 15% DV

Fried white fish fillet Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

5.5

Low

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

How to Burn Off Fried white fish fillet

To burn the 325 calories in 1 piece (medium) (140 g):

🚶

80min

Walking (5 km/h)

🏃

33min

Running (8 km/h)

🚴

44min

Cycling

🏊

38min

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 fillet?

Fried white fish fillet is a boneless portion of mild, pale-fleshed fish cooked in oil. The fish may be fried as it is or with a light coating, depending on the recipe. It is a familiar way to serve white fish in many places, from home kitchens to fish-and-chip shops, and is usually eaten hot. Lemon, salad or vegetables make refreshing sides; chips, bread or rice turn it into a more substantial meal. Cook it just until the centre flakes so the fillet stays moist.

It provides substantial protein, while frying adds fat. For a lighter plate, use a modest amount of oil and pair the fish with vegetables or a crisp salad.

How Nutritious Is Fried white fish fillet?

Nutrient density

Medium

58/ 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

49/ 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.

Is Fried white 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 white fish fillet Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Fried white 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 white fish fillet Fat Profile

SATURATED

3.22g

MONOUNSATURATED

6.44g

POLYUNSATURATED

4.06g

⚖️

Omega 6:3 ratio 8.6:1

Above the ideal 4:1 (8.6:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 30, 2026

Fried white fish fillet Calories

Quick answer

Fried white fish fillet Nutrition Facts

Fried white fish fillet nutrition facts table.css-c5434f{font-weight:500;color:#979797;} · 1 piece (medium) (140 g)

How Many Calories in 1 Medium Fried white fish fillet?

Frequently Asked Questions About Fried white fish fillet

How do you make fried white fish fillet crispy?

Which fish works best for fried white fish fillet?

Why does the coating fall off fried white fish fillet?

Can you make fried white fish fillet with frozen fish?

Is fried white fish fillet better pan-fried or deep-fried?

How do you reheat fried white fish fillet without making it soggy?

How long does leftover fried white fish fillet keep in the fridge?

What batter is best for fried white fish fillet?

What should you serve with fried white fish fillet?

Can you eat fried white fish fillet cold the next day?

Fried white fish fillet Vitamins & Minerals

Fried white fish fillet Glycemic Index

How to Burn Off Fried white fish fillet

What is Fried white fish fillet?

How Nutritious Is Fried white fish fillet?

Nutrient density

Satiety score

Is Fried white fish fillet Processed?

Does Fried white fish fillet Contain Allergens?

Which Diets Is Fried white fish fillet Good For?

Fried white fish fillet Fat Profile

Compare Fried white fish fillet

Foods Similar to Fried white fish fillet

Have another question about Fried white fish fillet?

Fried white fish fillet nutrition facts table · 1 piece (medium) (140 g)