Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
White fish Calories
Lean, high-protein white fish
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of White fish (120 g) has 115 calories. That works out to 96 calories per 100 g. It contains 0 g of carbs, 24.1 g of protein, 2 g of fat and 0 g of fiber. Its 43.2 µg of Selenium covers 79% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
White fish Nutrition Facts
Selected: 1 piece (medium) · 120 g
115
KCAL / 120G
Carbs
0g
· 0% DV
Protein
24.1g
· 48% DV
Fat
2g
· 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 84% · Fat 16%
White fish nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 115 kcal | |
| Total fat | 2 g | 3% |
| Saturated fat | 0.48 g | 2% |
| Trans fat | 0 g | |
| Sodium | 86 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 24.1 g | 48% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Medium White fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 115 kcal |
| ½ piece (half) | 60 g | 58 kcal |
| 1 piece (small) | 70 g | 67 kcal |
| 100 g | 100 g | 96 kcal |
| 1 cup (diced) | 140 g | 134 kcal |
| 1 serving (medium) | 150 g | 144 kcal |
| 1 piece (large) | 180 g | 173 kcal |
| 1 serving (large) | 220 g | 211 kcal |
| 1 piece (whole) | 250 g | 240 kcal |
Calculated from 96 calories per 100 g.
Frequently Asked Questions About White fish
How do you cook white fish (Köpez)?
White fish (Köpez on this page) can be pan-fried, baked, or grilled. Pat it dry first and keep the seasoning simple so the mild flesh stays the focus; adjust cooking to the thickness of the piece.
What does white fish taste like?
White fish has a mild, delicate taste rather than the stronger flavor of oily fish. Lemon, herbs, and light seasoning pair well with it, while heavy sauces can overwhelm its subtle flavor.
Is white fish the same as cod?
No. White fish is a broad culinary description, not one species, while cod is a particular fish. The Köpez name used for this page refers to a local Turkish fish, so it should not automatically be treated as cod.
Does white fish have a lot of bones?
A whole white fish has a backbone and smaller bones that need careful removal. Ask the fishmonger to fillet it if you want an easier meal, and check each portion carefully before serving it to a child.
Can you use white fish instead of salmon?
Yes, white fish can replace salmon in many baked or pan-cooked recipes, but the result will be milder and leaner. Reduce the cooking time if the white-fish pieces are thinner, and add flavor with herbs or sauce.
How can you tell if white fish is fresh?
Fresh white fish should smell mild, have clear eyes if whole, and feel firm rather than mushy. Avoid fish with a sharp sour or ammonia-like odor, and keep it cold until you cook it.
Can you freeze white fish?
Yes, white fish freezes well when it is fresh and wrapped airtight. Thaw it in the refrigerator rather than on the counter, then cook it promptly; freezing does not make fish that was already spoiled safe.
Is white fish good for fish and chips?
Yes, white fish works well for fish and chips because its mild flavor suits a crisp coating. Use evenly sized pieces and dry the surface before battering so the coating adheres and browns properly.
How do you keep white fish from falling apart when cooking?
Handle white fish gently and avoid turning it too early. Pat the surface dry, cook it in a preheated pan or oven, and use a wide spatula; delicate fillets are easier to manage when cooked with the skin on.
What should you serve with white fish?
White fish pairs well with roasted vegetables, potatoes, rice, or a fresh salad. For Köpez, a simple lemon-and-herb accompaniment lets the mild fish stand out without masking its flavor.
White fish Vitamins & Minerals
Vitamins
B12
1.56µg · 65% DV
B3
3.36mg · 21% DV
Biotin
4.8µg · 16% DV
B6
0.24mg · 14% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
252mg · 36% DV
Iodine
42µg · 28% DV
Potassium ⭐
432mg · 13% DV
Sodium
86mg · 4% DV
White fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off White fish
To burn the 115 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 White fish?
White fish here refers to köpez, a lean fish caught in the Aegean and Mediterranean. Its pale flesh has a mild flavour, though it can contain noticeable bones, so take care while eating.
In Turkey, it is commonly fried, but grilling or baking it with lemon and salad makes a lighter meal. Its delicate taste works well with simple seasonings rather than heavy sauces. With 20.1 g of protein and 1.7 g of fat per 100 g, it suits a protein-focused meal. Pair it with vegetables or a fresh salad, and choose the oven or grill instead of frying if you want to keep the meal lighter.
How Nutritious Is White 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
High
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 White 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 White fish Contain Allergens?
Contains these allergens:
Which Diets Is White 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
White fish Fat Profile
SATURATED
0.48g
MONOUNSATURATED
0.6g
POLYUNSATURATED
0.42g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
Compare White fish
Foods Similar to White fish
Have another question about White fish?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.