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Kalar Calories
High protein, source of omega-3, low fat
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Kalar (120 g) has 132 calories. That works out to 110 calories per 100 g. It contains 0 g of carbs, 27 g of protein, 2.6 g of fat and 0 g of fiber. Its 2.5 µg of B12 covers 105% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Kalar Nutrition Facts
Selected: 1 piece (medium) · 120 g
132
KCAL / 120G
Carbs
0g
· 0% DV
Protein
27g
· 54% DV
Fat
2.6g
· 3% 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 82% · Fat 18%
Kalar nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 2.6 g | 3% |
| Saturated fat | 0.6 g | 3% |
| Trans fat | 0 g | |
| Sodium | 78 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 27 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 Kalar?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 132 kcal |
| 1 piece (extra small) | 60 g | 66 kcal |
| 1 piece (small) | 80 g | 88 kcal |
| 100 g | 100 g | 110 kcal |
| 1 piece (mini) | 100 g | 110 kcal |
| 1 serving (medium) | 150 g | 165 kcal |
| 1 piece (large) | 180 g | 198 kcal |
| 1 serving (large) | 200 g | 220 kcal |
| 1 piece (extra large) | 250 g | 275 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Kalar
What is Kalar?
Kalar is listed as a fish seafood in this food entry. The exact species is not specified, so details such as its habitat, flavour profile and bone structure cannot be reliably identified from the name alone.
How do you grill Kalar without drying it out?
Pat Kalar dry, lightly oil it, and grill over moderate heat rather than leaving it over intense heat for too long. It is ready when the flesh turns opaque and separates easily; check it often because lean fish can dry out.
Can you cook Kalar straight from frozen?
Yes, you can cook Kalar from frozen, though it may cook less evenly than thawed fish. Use a method that heats it through, and check the thickest part for opaque flesh that flakes easily before serving.
How can you tell when Kalar is cooked?
Kalar is cooked when its flesh is opaque throughout and flakes apart easily with a fork. Check the thickest section rather than judging by the outside, which can look done while the centre is still undercooked.
Does Kalar have a lot of bones?
The name Kalar alone does not confirm how many bones the fish has, because the exact species is not specified. If bones are a concern, ask for a boneless fillet and check it carefully before cooking or serving.
Is Kalar skin safe to eat?
Yes, Kalar skin can be eaten when it has been properly cleaned and cooked. If you are unsure whether it has been scaled, remove the skin or ask the fish seller to prepare it before cooking.
How should you store fresh Kalar?
Keep fresh Kalar covered in the refrigerator and cook it promptly, or freeze it if you will not use it soon. Store it separately from ready-to-eat foods, and discard it if it develops a sour smell or slimy surface.
Can you eat Kalar raw in sushi or ceviche?
Do not use ordinary Kalar for sushi or ceviche unless it has been specifically handled and sold for raw consumption. Citrus juice does not cook fish or remove the food-safety risks associated with raw seafood.
What should you serve with Kalar?
Kalar pairs well with lemon, fresh herbs, roasted vegetables or a crisp salad. Potatoes or rice make the meal more filling, while a simple vegetable side lets the fish remain the main feature.
Is Kalar a good source of omega-3?
Yes, Kalar is described as a source of omega-3 and is high in protein while low in fat. The exact omega-3 amount can vary, so the source claim does not mean every serving contains the same amount.
Kalar Vitamins & Minerals
Vitamins
B12
2.52µg · 105% DV
Vitamin D
7.2µg · 36% DV
B3
3.36mg · 21% DV
B6
0.3mg · 18% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
252mg · 36% DV
Iodine
48µg · 32% DV
Potassium ⭐
384mg · 11% DV
Sodium
78mg · 3% DV
Kalar Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Kalar
To burn the 132 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 Kalar?
Kalar is a fish eaten as seafood; the name identifies it here, though no more specific information about its species or origin is available. It can be cooked whole or in portions and served with lemon, vegetables or a simple salad. In Turkey, grilled, baked and pan-cooked fish are familiar choices for a main meal, often accompanied by bread or seasonal greens.
Its nutritional profile is protein-rich and low in fat: 100 g provides 22.5 g of protein. For a lighter plate, bake or grill Kalar with herbs and lemon rather than adding much cooking oil; pair it with vegetables for a straightforward meal.
How Nutritious Is Kalar?
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 Kalar 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 Kalar Contain Allergens?
Contains these allergens:
Which Diets Is Kalar 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
Kalar Fat Profile
SATURATED
0.6g
MONOUNSATURATED
0.84g
POLYUNSATURATED
0.96g
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.