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Gourami Fish Calories
Lean protein, low calorie, good source of selenium and phosphorus
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Gourami Fish (120 g) has 108 calories. That works out to 90 calories per 100 g. It contains 0 g of carbs, 22.2 g of protein, 1.8 g of fat and 0 g of fiber. Its 1.4 µg of B12 covers 60% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Gourami Fish Nutrition Facts
Selected: 1 piece (medium) · 120 g
108
KCAL / 120G
Carbs
0g
· 0% DV
Protein
22.2g
· 44% DV
Fat
1.8g
· 2% 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 85% · Fat 15%
Gourami Fish nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 108 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.48 g | 2% |
| Trans fat | 0 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 22.2 g | 44% |
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 Gourami Fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 108 kcal |
| 1 piece (extra small) | 60 g | 54 kcal |
| 1 piece (small) | 80 g | 72 kcal |
| 100 g | 100 g | 90 kcal |
| 1 serving (medium) | 150 g | 135 kcal |
| 1 piece (large) | 180 g | 162 kcal |
| 1 serving (large) | 200 g | 180 kcal |
| 1 piece (extra large) | 250 g | 225 kcal |
Calculated from 90 calories per 100 g.
Frequently Asked Questions About Gourami Fish
What is gourami fish?
Gourami fish is a name for freshwater fish in the gourami group; the large gourami, also called giant gourami, is the type commonly raised for food in parts of Southeast Asia. Many smaller gouramis are sold as aquarium fish instead.
Is gourami fish good to eat?
Yes, the large gourami is an edible food fish and is eaten in several Southeast Asian cuisines. Make sure a fish sold as gourami is intended for food, since the same broad name is also used for ornamental aquarium species.
What does gourami fish taste like?
Gourami fish has a mild flavor and tender flesh, so it takes well to marinades and aromatic seasonings. It is not usually strongly fishy; grilling, steaming, or frying can all work, but gentle cooking helps keep the flesh moist.
How do you cook gourami fish?
You can grill, pan-fry, steam, or braise gourami fish. For a whole fish, have it cleaned, score the skin, and season the cavity; cook until the flesh is opaque and separates easily, taking care not to dry it out.
Is gourami fish the same as an aquarium gourami?
Not necessarily. Food called gourami is usually the large or giant gourami, while aquarium shops sell several different gourami species, often much smaller ones. Do not eat an aquarium fish: it may not be raised or handled as food.
Does gourami fish have a lot of bones?
Gourami fish has a backbone and smaller bones, so it is not automatically boneless even when cooked whole. Ask whether a purchased fillet has been pin-boned, and carefully check portions before serving them to children.
Is gourami fish freshwater or saltwater?
Food gourami is a freshwater fish, commonly farmed in Southeast Asia. Its habitat and farming conditions differ from those of marine fish, so ask the seller about the source if you want to know whether a particular fish was wild-caught or farm-raised.
Can you freeze gourami fish?
Yes, you can freeze fresh gourami fish. Clean and dry it, wrap it tightly to limit freezer burn, and thaw it in the refrigerator rather than on the counter. Once thawed, cook it promptly and avoid refreezing it raw.
How do you know if gourami fish is fresh?
Fresh gourami fish should smell mild, not sour or ammonia-like, and its flesh should feel firm. Choose fish kept properly chilled; refrigerate it as soon as you get home and do not use it if its smell or texture has changed.
What should you serve with gourami fish?
Serve gourami fish with rice, fresh vegetables, or a bright salad. Grilled or fried fish pairs well with citrus and herbs, while steamed gourami can be served with its cooking juices and a simple vegetable side.
Gourami Fish Vitamins & Minerals
Vitamins
B12
1.44µg · 60% DV
B3
2.64mg · 17% DV
B5
0.6mg · 12% DV
Vitamin D
2.4µg · 12% DV
Minerals
Selenium
26µg · 47% DV
Phosphorus
252mg · 36% DV
Iodine
22µg · 15% DV
Potassium ⭐
384mg · 11% DV
Sodium
72mg · 3% DV
Gourami Fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Gourami Fish
To burn the 108 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 Gourami Fish?
Gourami fish is a freshwater fish native to parts of Asia and especially familiar in Southeast Asian cooking. In Indonesia, it is often called gurame and is commonly served whole, so take care when eating around the bones.
Its flesh is mild and fairly firm, making it suited to grilling or frying; it also works well baked with herbs, citrus or gentle spices. It is a lean source of protein, with 18.5 g of protein and 90 calories per 100 g. Pair it with vegetables and rice for a balanced meal, or choose grilling over deep-frying for a lighter plate.
How Nutritious Is Gourami Fish?
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 Gourami Fish Processed?
NOVA 1
Unprocessed
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 Gourami Fish Contain Allergens?
Contains these allergens:
Which Diets Is Gourami Fish Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Gourami Fish Fat Profile
SATURATED
0.48g
MONOUNSATURATED
0.6g
POLYUNSATURATED
0.72g
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.