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Grilled Fish Calories
High protein, omega-3, low fat, healthy cooking
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Grilled Fish (150 g) has 180 calories. That works out to 120 calories per 100 g. It contains 0 g of carbs, 33 g of protein, 5.3 g of fat and 0 g of fiber. Its 3.3 µg of B12 covers 138% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
What is Grilled Fish?
Grilled fish is fish cooked over a grill, either whole or as fillets. It is common in coastal cuisines around the world, from Mediterranean shores to outdoor cookouts elsewhere, and the choice of fish and seasoning varies by region. A whole fish is often scored so it cooks evenly and can be served with the flesh lifted from the bones.
The skin turns browned and lightly crisp while the flesh stays tender and flaky. Lemon and fresh herbs make simple accompaniments; serve it with salad, vegetables or bread for a relaxed main meal. Grilled fish is high in protein and relatively low in fat. For a lighter plate, use little added oil and pair it with vegetables rather than a rich sauce.
Grilled Fish Nutrition Facts
Selected: 100 g
120
KCAL / 100G
Carbs
0g
· 0% DV
Protein
22g
· 44% DV
Fat
3.5g
· 4% 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 74% · Fat 26%
Grilled Fish Vitamins & Minerals
Vitamins
B12
2.2µg · 92% DV
Vitamin D
6µg · 30% DV
B6
0.3mg · 18% DV
B3
2.5mg · 16% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
210mg · 30% DV
Iodine
40µg · 27% DV
Potassium ⭐
340mg · 10% DV
How Nutritious Is Grilled Fish?
Nutrient density
Very 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.
Grilled Fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Grilled Fish
To burn the 120 calories in 100 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.
Is Grilled Fish 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 Grilled Fish Contain Allergens?
Contains these allergens:
Which Diets Is Grilled 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
Grilled Fish Fat Profile
SATURATED
0.7g
MONOUNSATURATED
1.2g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
Compare Grilled Fish
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Frequently Asked Questions About Grilled Fish
How do you stop grilled fish from sticking to the grill?
Dry the fish and clean, lightly oil the grill grates before cooking. Let the skin sear and release naturally before turning; trying to move grilled fish too early can tear the flesh.
Which fish is best for grilled fish?
Firm fish such as sea bass, snapper, salmon, and swordfish hold together well on the grill. Sardines and mackerel also work beautifully, especially when cooked whole or in sturdy portions.
How do you grill a whole fish without drying it out?
For juicy whole grilled fish, pat it dry, score the skin, and cook it over moderate heat rather than scorching flames. Check the thickest part and take it off as soon as the flesh turns opaque and flakes.
How can you tell when grilled fish is done?
Grilled fish is done when its flesh is opaque and separates easily into flakes at the thickest point. If the center still looks translucent or feels gelatinous, keep cooking and check again.
Should you grill fish with the skin on or off?
Grill fish with the skin on when possible: it helps protect delicate flesh and can turn crisp over the heat. You can remove it after cooking if you do not enjoy eating fish skin.
How long should grilled fish cook on each side?
There is no single cooking time for grilled fish because thickness, fish type, and grill heat all matter. Thin fillets cook quickly; turn them carefully and use opaque, easily flaking flesh as your cue.
What seasoning works best for grilled fish?
A simple mix of salt, pepper, olive oil, lemon, and fresh herbs lets grilled fish shine. For a stronger flavor, add garlic or paprika, but avoid leaving delicate fish in an acidic marinade for too long.
What should you serve with grilled fish?
Grilled fish pairs well with a crisp salad, grilled vegetables, potatoes, or rice. A squeeze of lemon and fresh herbs brighten the plate, while a yogurt or herb sauce adds moisture without overpowering the fish.
Can you reheat grilled fish without making it dry?
Yes, reheat grilled fish gently in a covered pan over low heat, adding a splash of water if needed. Stop as soon as it is hot; prolonged or high-heat reheating quickly dries out the flakes.
Is grilled fish healthier than fried fish?
Often, yes: grilled fish usually needs less added fat than battered or deep-fried fish. Keep it from charring over open flames, and pair it with vegetables rather than relying on heavy sauces.
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Nutrition data compiled from USDA FoodData Central and scientific sources.