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Kibi Calories
High-protein, omega-3 rich, low-fat fish
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Kibi (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 2.8 µg of B12 covers 115% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Kibi 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%
Kibi 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 | 60 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 Kibi?
| 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 serving (medium) | 150 g | 165 kcal |
| 1 piece (large) | 180 g | 198 kcal |
| 2 piece (double) | 240 g | 264 kcal |
| 1 piece (jumbo) | 250 g | 275 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Kibi
What does Kibi fish taste like?
Kibi fish has a mild, clean seafood flavor when fresh. Its taste can vary with the cut and cooking method; a simple bake or pan-sear with lemon lets the fish's own flavor come through without overpowering it.
What is the best way to cook Kibi fish?
Kibi fish works well baked, grilled, or pan-fried. Cook it until the flesh turns opaque and separates easily with a fork, adjusting the time for the thickness of the piece so it does not dry out.
Is Kibi fish healthy to eat?
Yes, Kibi is a lean fish that provides protein and omega-3 fats. It can be part of a balanced meal, especially when baked or grilled; deep-frying adds extra fat and can mask its mild flavor.
Does Kibi fish have a lot of bones?
Kibi fish may contain bones, and the amount depends on whether you buy a whole fish or a prepared fillet. Ask the fishmonger to pin-bone a fillet, and check carefully before serving it to children.
How do you prepare Kibi fish before cooking?
Prepare Kibi fish by removing any scales and innards, or ask the fishmonger to clean it. Pat it dry before cooking for better browning, and use a separate board and knife for raw fish.
How can you tell if Kibi fish is fresh?
Fresh Kibi fish should smell mild and briny, not sour or strongly fishy. The flesh should look moist and feel firm; a whole fish should have clear eyes and bright-looking gills.
Can you eat Kibi fish raw?
Do not eat Kibi fish raw unless it has been specifically handled and sold for raw consumption. Ordinary fresh fish is not automatically safe for sushi or ceviche, since parasites and harmful bacteria may remain.
How long does Kibi fish keep in the refrigerator?
Keep raw Kibi fish covered in the coldest part of the refrigerator and cook it promptly, ideally within a day or two of buying it. Discard it if it develops an unpleasant odor or has been left warm for too long.
Can Kibi fish be frozen?
Yes, Kibi fish can be frozen. Wrap it tightly in an airtight, freezer-safe package while fresh, then thaw it in the refrigerator rather than on the counter. Use thawed fish promptly and do not refreeze it raw.
What goes well with Kibi fish?
Kibi fish pairs well with roasted vegetables, rice, or a crisp salad. A squeeze of lemon and fresh herbs complement its mild flavor; serve richer sauces on the side so they do not overwhelm the fish.
Kibi Vitamins & Minerals
Vitamins
B12
2.76µg · 115% DV
B3
6.24mg · 39% DV
Vitamin D
7.2µg · 36% DV
B6
0.36mg · 21% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
252mg · 36% DV
Iodine
42µg · 28% DV
Potassium ⭐
396mg · 12% DV
Sodium
60mg · 3% DV
Kibi Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Kibi
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 Kibi?
Kibi is a lean fish eaten as a seafood dish. The name alone does not identify a specific region or species, so it is best not to assign it a particular culinary origin. It is typically prepared as a whole fish or in portions.
Its low-fat flesh suits grilling, baking or pan-cooking, with lemon and vegetables on the side. Depending on where you live, you might serve it with salad, potatoes or rice for a simple main meal. At 22.5 g of protein per 100 g, Kibi is a filling choice; baking or grilling it rather than deep-frying keeps the meal light.
How Nutritious Is Kibi?
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 Kibi 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 Kibi Contain Allergens?
Contains these allergens:
Which Diets Is Kibi Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Kibi 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.