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Grilled small fish Calories
High protein, source of omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Grilled small fish (90 g) has 155 calories. That works out to 172 calories per 100 g. It contains 0 g of carbs, 21.6 g of protein, 7 g of fat and 0 g of fiber. Its 8 µg of B12 covers 334% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Grilled small fish Nutrition Facts
Selected: 1 piece (medium) · 90 g
155
KCAL / 90G
Carbs
0g
· 0% DV
Protein
21.6g
· 43% DV
Fat
7g
· 9% 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 58% · Fat 42%
Grilled small fish nutrition facts table · 1 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 155 kcal | |
| Total fat | 7 g | 9% |
| Saturated fat | 1.62 g | 8% |
| Trans fat | 0 g | |
| Sodium | 83 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 21.6 g | 43% |
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 Grilled small fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 90 g | 155 kcal |
| 1 piece (small) | 50 g | 86 kcal |
| 100 g | 100 g | 172 kcal |
| 1 serving (medium) | 120 g | 206 kcal |
| 1 piece (large) | 130 g | 224 kcal |
| 1 cup (shredded) | 140 g | 241 kcal |
| 2 piece (double) | 180 g | 310 kcal |
| 1 serving (large) | 180 g | 310 kcal |
| 3 piece (triple) | 270 g | 464 kcal |
Calculated from 172 calories per 100 g.
Frequently Asked Questions About Grilled small fish
How do you grill small fish without it falling apart?
Use a clean, well-heated grill and dry the fish thoroughly before cooking. A fish basket or fine-mesh grill rack makes turning grilled small fish easier; wait until the skin releases from the grate before flipping it.
Do you need to gut small fish before grilling them?
Usually, yes: grilled small fish are commonly gutted before cooking, even when left whole. Rinse them briefly and pat them dry so they brown instead of steaming. Very tiny fish may be cooked whole in some traditions, but gutting is the practical choice for most home cooks.
Which small fish are best for grilling whole?
Sardines, anchovies, and small mackerel are commonly grilled whole, provided they are fresh and of similar size. The exact choice varies by region and season; ask for fish suitable for grilling, and have larger specimens cleaned before cooking.
Should you scale small fish before grilling?
It depends on the fish. Sardines are often grilled without scaling, while other small fish may have noticeable scales that are better removed. Ask the fishmonger to clean them, then rinse briefly and dry the fish well before seasoning.
What seasoning goes well with grilled small fish?
A little oil, salt, and black pepper are enough to season grilled small fish without masking their flavor. Lemon, herbs, or chilli can be added to taste; serve lemon alongside or squeeze it on after grilling rather than soaking the fish in it beforehand.
How can you tell when grilled small fish are done?
Grilled small fish are ready when the flesh turns opaque and separates easily from the bone, and the outside is lightly browned. Check the thickest part of one fish; cooking time varies with its size and the heat of the grill.
Can you eat the bones in grilled small fish?
Some very small fish have bones that become tender enough to eat after grilling, but this is not true of every species or size. Check each fish carefully, and remove the bones when serving children or anyone who may have difficulty swallowing them.
What should you serve with grilled small fish?
Grilled small fish pair well with a crisp salad, grilled vegetables, potatoes, or crusty bread. A squeeze of lemon and a simple herb sauce complement the fish without overwhelming it; choose sides that suit the meal and the cuisine.
How should you store leftover grilled small fish?
Cool leftover grilled small fish promptly, place them in a covered container, and refrigerate them. Eat them soon and reheat only what you plan to serve. Discard the fish if it has been left out for too long or develops an unusual smell or texture.
Is grilled small fish a lower-fat choice than fried fish?
Often, yes: grilling small fish usually requires less added oil than frying. The final meal still depends on how much oil you use and what you serve alongside it. Avoid charring the fish, and turn it gently so it stays moist.
Grilled small fish Vitamins & Minerals
Vitamins
B12
8.01µg · 334% DV
B3
6.12mg · 38% DV
Vitamin D
6.48µg · 32% DV
B6
0.47mg · 28% DV
Minerals
Selenium
37µg · 67% DV
Phosphorus
221mg · 32% DV
Iodine
31µg · 21% DV
Potassium ⭐
351mg · 10% DV
Sodium
83mg · 4% DV
Grilled small fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Grilled small fish
To burn the 155 calories in 1 piece (medium) (90 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 Grilled small fish?
Grilled small fish is made by cooking small whole fish—often varieties such as sardines or anchovies—over a grill or open flame. It is a familiar preparation in coastal cuisines around the world, including Turkey, where the particular fish often depends on the season and local catch.
The skin turns lightly crisp while the flesh stays tender, with a savory, gently smoky flavor. Serve it hot with lemon, herbs, bread, or a simple salad; in Turkey it is also a popular choice at fish restaurants. It provides plenty of protein and has no carbohydrates. For a lighter plate, keep added oil modest and pair it with vegetables.
How Nutritious Is Grilled small 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.
Is Grilled small 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 small fish Contain Allergens?
Contains these allergens:
Which Diets Is Grilled small 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 small fish Fat Profile
SATURATED
1.62g
MONOUNSATURATED
2.16g
POLYUNSATURATED
1.62g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.