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Lake fish Calories
Lean protein, source of B12 and selenium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Lake fish (150 g) has 146 calories. That works out to 97 calories per 100 g. It contains 0 g of carbs, 30 g of protein, 2.6 g of fat and 0 g of fiber. Its 3.2 µg of B12 covers 131% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Lake fish Nutrition Facts
Selected: 1 piece (medium) · 150 g
146
KCAL / 150G
Carbs
0g
· 0% DV
Protein
30g
· 60% 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 84% · Fat 16%
Lake fish nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 146 kcal | |
| Total fat | 2.6 g | 3% |
| Saturated fat | 0.6 g | 3% |
| Trans fat | 0 g | |
| Sodium | 90 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 30 g | 60% |
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 Lake fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 146 kcal |
| 1 piece (small) | 90 g | 87 kcal |
| 100 g | 100 g | 97 kcal |
| 1 serving (small) | 120 g | 116 kcal |
| 1 cup (shredded) | 120 g | 116 kcal |
| 1 cup (diced) | 140 g | 136 kcal |
| 1 serving (medium) | 180 g | 175 kcal |
| 1 piece (large) | 220 g | 213 kcal |
| 1 serving (large) | 250 g | 243 kcal |
Calculated from 97 calories per 100 g.
Frequently Asked Questions About Lake fish
What kinds of fish are lake fish?
Lake fish are freshwater fish that live in lakes, not one particular species. Depending on the lake and region, the term can refer to fish with very different sizes, flavors, textures, and numbers of bones.
Is lake fish safe to eat?
Yes, lake fish is safe to eat when it comes from a suitable, legally fished source and is handled and cooked properly. Water quality varies between lakes, so avoid fish from waters under pollution or consumption advisories.
Can lake fish taste muddy, and how can you reduce that flavor?
Yes, some lake fish can have an earthy or muddy flavor linked to their habitat and diet. Cleaning and rinsing the fish may help, but a sour, ammonia-like, or distinctly spoiled smell is a reason to discard it.
How do you cook lake fish without drying it out?
Cook lake fish gently by baking, grilling, or pan-frying it, and take it off the heat as soon as the flesh turns opaque and separates easily. Lean fish can dry out quickly, so avoid prolonged cooking and high heat.
Does lake fish have more bones than sea fish?
Some lake fish have many small bones, but the number depends on the species rather than simply whether the fish lives in a lake. Ask which species you are buying, and check each portion carefully before serving it to children.
Can you eat lake fish raw?
It is safest not to eat lake fish raw unless it has been prepared under controls specifically intended to destroy parasites. Cooking the fish thoroughly is the practical choice for home meals, especially when its source and handling history are uncertain.
How can you tell if lake fish is fresh?
Fresh lake fish should smell mild, have firm flesh, and not look dried out or slimy. A strong sour or ammonia-like odor and mushy texture suggest spoilage; do not try to mask those signs with seasoning.
Can you freeze lake fish?
Yes, lake fish can be frozen. Portion it, wrap it tightly to limit air exposure, and freeze it while fresh; thaw it in the refrigerator rather than leaving it at room temperature.
How is lake fish different from ocean fish in taste?
Lake fish often tastes mild, but there is no single flavor shared by every lake fish. Species, water conditions, and diet all matter, so the taste may be earthy, delicate, or quite distinctive compared with a particular ocean fish.
What should you serve with lake fish?
Serve lake fish with simple sides such as salad, roasted vegetables, or rice. Their mild flavors complement the fish without hiding its taste, and vegetables can be cooked alongside it for an easy meal.
Lake fish Vitamins & Minerals
Vitamins
B12
3.15µg · 131% DV
B3
4.2mg · 26% DV
B5
1.13mg · 23% DV
Biotin
6µg · 20% DV
Minerals
Phosphorus
315mg · 45% DV
Selenium
23µg · 42% DV
Iodine
27µg · 18% DV
Potassium ⭐
540mg · 16% DV
Sodium
90mg · 4% DV
Lake fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lake fish
To burn the 146 calories in 1 piece (medium) (150 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 Lake fish?
Lake fish is a broad term for freshwater fish caught or raised in lakes, rather than a single species. Depending on the fish, its flesh may be mild and delicate or firmer, so cooking times and flavour vary. Across regions, common choices include carp, perch and trout.
It is often grilled, baked or pan-fried, then served with lemon, herbs, potatoes or seasonal vegetables. In Turkey, lake fish is also commonly cooked simply and brought to the table with salad and bread. It is lean and protein-rich, with 20 g of protein per 100 g. For a lighter meal, bake or grill it instead of frying, and take care to remove any fine bones before serving.
How Nutritious Is Lake 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 Lake 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 Lake fish Contain Allergens?
Contains these allergens:
Which Diets Is Lake 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
Lake fish Fat Profile
SATURATED
0.6g
MONOUNSATURATED
0.75g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.