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Lean grilled fish Calories
High protein, low fat
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Lean grilled fish (150 g) has 192 calories. That works out to 128 calories per 100 g. It contains 0 g of carbs, 39 g of protein, 4.1 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.
Lean grilled fish Nutrition Facts
Selected: 1 piece (medium) · 150 g
192
KCAL / 150G
Carbs
0g
· 0% DV
Protein
39g
· 78% DV
Fat
4.1g
· 5% 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 81% · Fat 19%
Lean grilled fish nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 192 kcal | |
| Total fat | 4.1 g | 5% |
| Saturated fat | 0.9 g | 5% |
| Trans fat | 0 g | |
| Sodium | 108 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 39 g | 78% |
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 grilled fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 192 kcal |
| 1 piece (thin) | 70 g | 90 kcal |
| 1 piece (small) | 90 g | 115 kcal |
| 100 g | 100 g | 128 kcal |
| 1 serving (half) | 120 g | 154 kcal |
| 1 cup (shredded) | 140 g | 179 kcal |
| 1 serving (whole) | 180 g | 230 kcal |
| 1 piece (thick) | 190 g | 243 kcal |
| 1 piece (large) | 220 g | 282 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Lean grilled fish
Which fish are best for lean grilled fish?
Cod, haddock, tilapia, and other firm, relatively lean white fish work well for lean grilled fish. Choose evenly thick fillets so they cook at a similar rate, and ask the fishmonger for pieces suited to grilling.
How do you keep lean grilled fish from drying out?
Keep lean grilled fish moist by heating the grill first, lightly oiling the fish, and cooking it only until the flesh turns opaque and flakes easily. Lean fillets cook quickly, so leaving them on the heat after that point can make them dry.
How do you stop lean grilled fish sticking to the grill?
To stop lean grilled fish sticking, start with clean, hot grill grates and brush the fish lightly with oil. Let the first side cook until it releases easily before turning; forcing it too soon can tear the fillet.
Can you grill lean fish straight from frozen?
You can grill lean fish from frozen, but thawing it in the refrigerator first usually gives more even cooking and a better surface. If grilling it frozen, use moderate heat and check that the thickest part is fully cooked before serving.
What seasoning goes well with lean grilled fish?
Lemon, black pepper, garlic, and fresh herbs such as dill or parsley complement lean grilled fish without overpowering it. A little oil helps the seasoning cling, while a short marinade is preferable to a long soak in acidic ingredients.
How can you tell when lean grilled fish is done?
Lean grilled fish is done when the flesh is opaque and separates into flakes with gentle pressure from a fork. Check the thickest part; if it still looks translucent, give it a little more time rather than relying on the surface color.
Should you grill lean fish with the skin on?
Yes, grilling lean fish with the skin on can help hold the fillet together and protect its flesh from direct heat. Place it skin-side down first and wait until the skin releases from the grate before turning the fish.
What should you serve with lean grilled fish?
Serve lean grilled fish with a crisp salad, grilled vegetables, or potatoes for a simple meal. Citrus and fresh herbs brighten its mild flavor, while a rich sauce can easily overwhelm it.
How long does leftover lean grilled fish keep in the fridge?
Leftover lean grilled fish keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate it promptly, and reheat it gently so the fish does not dry out; discard it if it was left at room temperature for too long.
Is lean grilled fish a good choice for weight loss?
Lean grilled fish can fit a weight-loss meal because it provides substantial protein without much added fat when prepared simply. Pair it with vegetables, and keep an eye on oil, creamy sauces, and large side portions.
Lean grilled fish Vitamins & Minerals
Vitamins
B12
3.15µg · 131% DV
B3
8.7mg · 54% DV
B6
0.68mg · 40% DV
B5
1.13mg · 23% DV
Minerals
Selenium
54µg · 98% DV
Phosphorus
360mg · 51% DV
Iodine
53µg · 35% DV
Potassium ⭐
630mg · 19% DV
Sodium
108mg · 5% DV
Lean grilled fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lean grilled fish
To burn the 192 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 Lean grilled fish?
Lean grilled fish is a simple dish of a naturally lean fish cooked on a grill. It is found in many coastal food traditions rather than belonging to one particular place. Its flavour is usually mild, and the flesh turns tender and flakes apart when cooked gently. Serve it with lemon, salad or grilled vegetables; depending on the meal, it also goes well with potatoes, rice or flatbread.
It is a protein-rich choice with little fat, making it a useful main course when you want a lighter meal. Since lean fish can dry out quickly, take it off the heat as soon as it is just cooked, and use herbs or citrus for flavour instead of relying on extra oil.
How Nutritious Is Lean grilled 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
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 Lean grilled fish Processed?
NOVA 2
Minimally 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 Lean grilled fish Contain Allergens?
Contains these allergens:
Which Diets Is Lean grilled 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 grilled fish Fat Profile
SATURATED
0.9g
MONOUNSATURATED
1.2g
POLYUNSATURATED
0.75g
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.