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Lean Fish Calories
High protein, low fat, good source of B vitamins and phosphorus
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Lean Fish (120 g) has 108 calories. That works out to 90 calories per 100 g. It contains 0 g of carbs, 24 g of protein, 1.8 g of fat and 0 g of fiber. Its 1.8 µg of B12 covers 75% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Lean Fish Nutrition Facts
Selected: 1 piece (medium) · 120 g
108
KCAL / 120G
Carbs
0g
· 0% DV
Protein
24g
· 48% DV
Fat
1.8g
· 2% 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 86% · Fat 14%
Lean Fish nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 108 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 24 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.
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How Many Calories in 1 Medium Lean Fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 108 kcal |
| 1 slice (thin) | 60 g | 54 kcal |
| 1 piece (small) | 80 g | 72 kcal |
| 100 g | 100 g | 90 kcal |
| 1 serving (medium) | 100 g | 90 kcal |
| 1 slice (thick) | 100 g | 90 kcal |
| 1 serving (large) | 150 g | 135 kcal |
| 1 piece (large) | 180 g | 162 kcal |
| 1 piece (jumbo) | 250 g | 225 kcal |
Calculated from 90 calories per 100 g.
Frequently Asked Questions About Lean Fish
Which fish are considered lean fish?
Cod, haddock, pollock, sole, and tilapia are common examples of lean fish. They have less fat than oily fish such as salmon or mackerel, though the exact fat content varies by species and can change with season.
Is cod a lean fish?
Yes, cod is a lean fish with mild-tasting white flesh. It works well in soups, tacos, and baked or pan-cooked dishes, but its low fat content means it can become dry if cooked for too long.
How do you cook lean fish without drying it out?
Cook lean fish briefly and avoid very high heat, which can dry its delicate flesh. Baking it covered, steaming it, or pan-cooking it with a little oil helps retain moisture; remove it from the heat as soon as it flakes easily.
What is the best way to bake lean fish?
Bake lean fish in a covered dish with a little oil, broth, or another source of moisture. Season it with herbs and citrus, then check for doneness by seeing whether the flesh separates easily with a fork.
Is lean fish safe to eat during pregnancy?
Lean fish can be a good choice during pregnancy, but mercury levels differ among species, and not every lean fish is low in mercury. Choose species on current pregnancy-safe seafood guidance and ask your healthcare professional if you are unsure about a particular fish.
How can you tell if lean fish is fresh?
Fresh lean fish should smell mild, not sour or strongly fishy, and its flesh should look moist and firm. Whole fish should have clear eyes; avoid fish with slimy flesh or an ammonia-like smell.
How long does raw lean fish last in the fridge?
Keep raw lean fish covered in the coldest part of the refrigerator and cook it within one to two days. Refrigerate cooked fish in a sealed container and eat it promptly; discard fish that develops an unpleasant odor or slimy texture.
Can you freeze lean fish, and how should you thaw it?
Yes, lean fish freezes well when wrapped tightly to limit air exposure. Thaw it in the refrigerator rather than on the counter, and cook it soon after thawing; refreezing it can worsen its texture.
What is the difference between lean fish and oily fish?
Lean fish, such as cod and sole, contain less fat and tend to have mild, flaky white flesh. Oily fish, including salmon and sardines, contain more fat and are generally richer in omega-3 fats, so they offer a different nutritional profile.
Does lean fish work well in fish tacos?
Yes, lean fish makes a good filling for fish tacos because its mild flavor pairs well with cabbage, salsa, and lime. Cook the fillets just until they flake, then break them into pieces so they stay moist rather than turning dry.
Lean Fish Vitamins & Minerals
Vitamins
B12
1.8µg · 75% DV
B6
0.36mg · 21% DV
B3
3mg · 19% DV
B5
0.72mg · 14% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
240mg · 34% DV
Iodine
36µg · 24% DV
Potassium ⭐
420mg · 12% DV
Sodium
72mg · 3% DV
Lean Fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lean Fish
To burn the 108 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 Lean Fish?
Lean fish refers to fish naturally low in fat, rather than to a particular species or prepared dish. Cod, pollock and haddock are common examples in many markets, though the exact choices vary by region. Its flesh is usually mild and tender, with flakes that separate readily when cooked; the flavour depends on the species and how fresh it is.
Across the places where English is spoken, it is often baked, grilled or pan-cooked and served with vegetables, potatoes or a simple salad. It provides plenty of protein with little fat. For a lighter meal, bake or steam it and use a modest amount of oil; herbs, citrus and spices add flavour without making the dish heavy.
How Nutritious Is Lean Fish?
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
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 Lean 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 Lean Fish Contain Allergens?
Contains these allergens:
Which Diets Is Lean 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
Lean Fish Fat Profile
SATURATED
0.36g
MONOUNSATURATED
0.48g
POLYUNSATURATED
0.42g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.