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Lizardfish Calories
Lean white fish, rich in protein and omega-3, low in fat.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Lizardfish (120 g) has 108 calories. That works out to 90 calories per 100 g. It contains 0 g of carbs, 23.4 g of protein, 1.8 g of fat and 0 g of fiber. Its 3 µg of B12 covers 125% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Lizardfish Nutrition Facts
Selected: 1 piece (medium) · 120 g
108
KCAL / 120G
Carbs
0g
· 0% DV
Protein
23.4g
· 47% 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 85% · Fat 15%
Lizardfish 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 | 84 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 23.4 g | 47% |
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 Lizardfish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 108 kcal |
| 1 piece (extra small) | 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 piece (large) | 180 g | 162 kcal |
| 1 serving (large) | 200 g | 180 kcal |
| 1 piece (extra large) | 250 g | 225 kcal |
Calculated from 90 calories per 100 g.
Frequently Asked Questions About Lizardfish
Is lizardfish good to eat?
Yes, lizardfish is edible and is eaten in coastal cuisines. Its mild white flesh works well with simple seasonings; cook it thoroughly and take care when removing the bones.
What does lizardfish taste like?
Lizardfish has a mild, fairly delicate flavor and white flesh. It takes on the taste of marinades and seasonings, so lemon, herbs, and a little oil are easy pairings.
How do you cook lizardfish?
Lizardfish can be pan-fried, baked, or grilled. Clean it first, season simply, and avoid overcooking so the flesh does not dry out; check carefully for bones before serving.
Does lizardfish have a lot of bones?
Lizardfish has a central backbone and smaller bones, so it is not completely boneless. Ask for it to be filleted if you prefer, and inspect the flesh carefully before serving it to children.
Is lizardfish poisonous?
No, lizardfish is not generally considered poisonous and is eaten as food. As with other seafood, spoilage or improper handling can make it unsafe, so keep it cold and cook it thoroughly.
Where does lizardfish live?
Lizardfish live in marine waters and are often found close to the seabed, including sandy or muddy areas. The family includes many species, so the precise range depends on which lizardfish is meant.
How do you clean a lizardfish?
To clean a lizardfish, open the belly, remove the entrails, and rinse the cavity under cold running water. Pat it dry before cooking, or ask a fishmonger to clean and fillet it.
Can you grill lizardfish?
Yes, lizardfish can be grilled. Use a clean, lightly oiled grate and turn the fish carefully because cooked flesh can break apart; grilling it in a basket can make handling easier.
How should you store fresh lizardfish?
Keep fresh lizardfish covered in the coldest part of the refrigerator and cook it as soon as possible. For longer storage, freeze it securely wrapped; thaw it in the refrigerator and do not refreeze it.
Can lizardfish be eaten raw?
Lizardfish is best cooked rather than eaten raw. Raw fish can carry parasites or harmful bacteria, and ordinary freezing at home does not necessarily make it safe for raw preparations.
Lizardfish Vitamins & Minerals
Vitamins
B12
3µg · 125% DV
B3
2.52mg · 16% DV
B5
0.72mg · 14% DV
B6
0.24mg · 14% DV
Minerals
Selenium
42µg · 76% DV
Phosphorus
252mg · 36% DV
Iodine
36µg · 24% DV
Potassium ⭐
384mg · 11% DV
Sodium
84mg · 4% DV
Lizardfish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lizardfish
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 Lizardfish?
Lizardfish is a slender-bodied marine fish with mild, white flesh. The name covers several related species found in warm and temperate seas, and the fish is eaten in coastal communities across parts of Asia and elsewhere. Its flavour is fairly gentle, while the flesh holds up well to grilling, pan-frying or baking. Depending on local custom, it may be served whole with rice and vegetables, or used in fish cakes and other dishes; take care to remove the fine bones when eating it. With 19.5 g of protein and 1.5 g of fat per 100 g, it makes a lean, protein-rich main. Pair it with vegetables and lemon, or bake it for a lighter meal.
How Nutritious Is Lizardfish?
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 Lizardfish 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 Lizardfish Contain Allergens?
Contains these allergens:
Which Diets Is Lizardfish Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Lizardfish Fat Profile
SATURATED
0.36g
MONOUNSATURATED
0.48g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.