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Dried fish Calories
High protein, very high sodium, concentrated minerals
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Dried fish (30 g) has 87 calories. That works out to 290 calories per 100 g. It contains 0 g of carbs, 18.6 g of protein, 0.8 g of fat and 0 g of fiber. Its 2.7 µg of B12 covers 113% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Dried fish Nutrition Facts
Selected: 1 piece (medium) · 30 g
87
KCAL / 30G
Carbs
0g
· 0% DV
Protein
18.6g
· 37% DV
Fat
0.8g
· 1% 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 91% · Fat 9%
Dried fish nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 87 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.18 g | 1% |
| Trans fat | 0 g | |
| Sodium | 450 mg | 20% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 18.6 g | 37% |
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 Dried fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 87 kcal |
| 1 piece (small) | 15 g | 44 kcal |
| 1 serving (shredded) | 25 g | 73 kcal |
| 1 ounce (medium) | 28 g | 81 kcal |
| ½ cup (shredded) | 35 g | 102 kcal |
| 1 serving (grated) | 40 g | 116 kcal |
| 1 piece (large) | 50 g | 145 kcal |
| 1 cup (shredded) | 70 g | 203 kcal |
| 100 g | 100 g | 290 kcal |
Calculated from 290 calories per 100 g.
Frequently Asked Questions About Dried fish
What is dried fish, and how is it made?
Dried fish is fish preserved by removing much of its moisture, sometimes after salting it. It may be air-dried, sun-dried, or prepared with other controlled methods; the fish species and process affect its texture and saltiness.
How do you cook dried fish?
Soften dried fish first if it is hard, then simmer, fry, bake, or add it to a stew. If it was salted, soaking and draining it before cooking can keep the finished dish from becoming overly salty.
Should you soak dried fish before cooking?
Usually, yes: soaking softens dried fish and can draw out excess salt. Use cold water and replace it as needed; the time required varies with how dry and salty the fish is, so check its texture before cooking.
Which fish are commonly used to make dried fish?
Dried fish can be made from many species, including cod, sardines, anchovies, and mackerel. Lean fish often dry into a firm texture, while fattier fish can have a stronger flavor and may need more careful storage.
How should dried fish be stored?
Keep dried fish sealed and protected from moisture, heat, and insects. Follow the package directions, especially after opening; refrigerate it if instructed, and discard it if it becomes damp or shows signs of spoilage.
How can you tell if dried fish has gone bad?
Discard dried fish if you see mold or notice a rotten, sour smell, unusual stickiness, or dampness. A strong fishy aroma can be normal, but visible mold or a clearly changed smell or texture is not.
Can you eat dried fish without cooking it?
Only eat dried fish uncooked when it is specifically prepared and sold as ready to eat. Drying alone does not reliably eliminate every pathogen or parasite, so cook it thoroughly if its preparation or safety is uncertain.
Why is dried fish so salty?
Many kinds of dried fish are salted before drying because salt helps preserve them and draws out moisture. Unsalted versions are also available, so the sodium level depends greatly on the fish and how it was prepared.
Can you freeze dried fish?
Yes, you can freeze dried fish in an airtight, moisture-resistant package to protect its texture and flavor. Thaw it in the refrigerator, and keep it sealed while thawing so condensation does not make the fish damp.
Is dried fish healthy to eat often?
Dried fish provides concentrated protein and minerals, but salted varieties can also supply a great deal of sodium. It can be part of meals, though frequent large portions of salty dried fish are not a good choice.
Dried fish Vitamins & Minerals
Vitamins
B12
2.7µg · 113% DV
B3
2.34mg · 15% DV
B6
0.14mg · 8% DV
Biotin
1.8µg · 6% DV
Minerals
Selenium
17µg · 31% DV
Sodium
450mg · 20% DV
Phosphorus
96mg · 14% DV
Iodine
11µg · 7% DV
Potassium ⭐
234mg · 7% DV
Dried fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dried fish
To burn the 87 calories in 1 piece (medium) (30 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 Dried fish?
Dried fish is fish preserved by removing much of its moisture, sometimes after salting. It is made in many coastal regions, with local varieties shaped by the fish available and the drying method. In parts of West Africa and the Caribbean, it is a familiar ingredient in home cooking; it is also eaten in various forms across Asia and northern Europe.
Its flavour is concentrated and savoury, and the texture can range from firm and chewy to brittle. It may be eaten in small pieces or rehydrated and cooked into stews, soups and sauces. Dried fish is notably high in protein, while salted versions can also be very high in sodium. If yours tastes especially salty, soak it before cooking; it pairs well with rice, beans and vegetables.
How Nutritious Is Dried 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
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 Dried fish Processed?
NOVA 3
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 Dried fish Contain Allergens?
Contains these allergens:
Which Diets Is Dried 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
— Not suitable
Low FODMAP
— Not suitable
Dried fish Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.21g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.