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Oil-free cooked fish rings Calories
Oil-free cooked, high-protein fish
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
4 piece (medium) of Oil-free cooked fish rings (120 g) has 154 calories. That works out to 128 calories per 100 g. It contains 0 g of carbs, 30 g of protein, 3.2 g of fat and 0 g of fiber. Its 2.2 µg of B12 covers 90% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Oil-free cooked fish rings Nutrition Facts
Selected: 4 piece (medium) · 120 g
154
KCAL / 120G
Carbs
0g
· 0% DV
Protein
30g
· 60% DV
Fat
3.2g
· 4% 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%
Oil-free cooked fish rings nutrition facts table · 4 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 154 kcal | |
| Total fat | 3.2 g | 4% |
| Saturated fat | 0.66 g | 3% |
| Trans fat | 0 g | |
| Sodium | 86 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 4 Pieces of Oil-free cooked fish rings?
| Serving | Amount | Calories |
|---|---|---|
| 4 piece (medium) | 120 g | 154 kcal |
| 2 piece (small) | 60 g | 77 kcal |
| 3 piece (medium) | 90 g | 115 kcal |
| 100 g | 100 g | 128 kcal |
| 1 cup (chopped) | 140 g | 179 kcal |
| 1 serving (large) | 150 g | 192 kcal |
| 6 piece (large) | 180 g | 230 kcal |
| 8 piece (extra large) | 240 g | 307 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Oil-free cooked fish rings
Are oil-free cooked fish rings the same as calamari rings?
No, oil-free cooked fish rings are made from fish, while calamari rings are made from squid. Their ring shape can look similar, but they are different seafood with different textures and species.
What are oil-free cooked fish rings made from?
Oil-free cooked fish rings are ring-shaped portions of fish cooked without added oil. The fish species can vary by recipe or product, so the name alone does not identify which fish was used.
How do you cook oil-free cooked fish rings at home?
Cook oil-free cooked fish rings in a hot oven or non-stick pan without adding oil. Arrange them in a single layer and cook until the flesh is opaque and separates easily; thicker pieces take longer.
How can you tell when oil-free cooked fish rings are done?
Oil-free cooked fish rings are done when the center is opaque and the flesh flakes apart easily. If a piece still looks translucent or raw inside, keep cooking it; thin rings can finish sooner than thicker cuts.
Do oil-free cooked fish rings contain bones?
They can. The ring shape does not guarantee that oil-free cooked fish rings are boneless, so check each piece for small bones before serving, especially to children.
How long do oil-free cooked fish rings last in the fridge?
Oil-free cooked fish rings keep for 3–4 days in a covered container in the refrigerator. Refrigerate them promptly after cooking, and discard them if they develop an off smell or slimy texture.
Can you reheat oil-free cooked fish rings without drying them out?
Yes. Reheat oil-free cooked fish rings briefly in a covered pan over low heat or in a covered oven dish. Gentle, short reheating helps keep the fish moist; warm only the portion you plan to eat.
Can you freeze oil-free cooked fish rings?
Yes, oil-free cooked fish rings can be frozen. Cool them first, pack them airtight, and thaw them in the refrigerator before reheating; do not refreeze them after thawing.
Can you eat oil-free cooked fish rings cold?
Yes, you can eat oil-free cooked fish rings cold if they were cooked thoroughly, cooled promptly, and kept refrigerated. They work in a salad or sandwich, but do not leave them at room temperature for an extended time.
What should you serve with oil-free cooked fish rings?
Serve oil-free cooked fish rings with a crisp salad, roasted vegetables, or a lemony grain side. A fresh dip can add flavor without turning the meal into a fried or heavily sauced dish.
Oil-free cooked fish rings Vitamins & Minerals
Vitamins
B12
2.16µg · 90% DV
B3
6.24mg · 39% DV
B6
0.38mg · 22% DV
B5
0.66mg · 13% DV
Minerals
Selenium
46µg · 84% DV
Phosphorus
276mg · 39% DV
Iodine
42µg · 28% DV
Potassium ⭐
408mg · 12% DV
Sodium
86mg · 4% DV
Oil-free cooked fish rings Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oil-free cooked fish rings
To burn the 154 calories in 4 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 Oil-free cooked fish rings?
Oil-free cooked fish rings are fish cut or shaped into rings and cooked without added oil. The name describes a preparation rather than one region-specific recipe, and the fish may be baked, grilled or cooked in a pan. The result is usually mild in flavour, with a tender texture that can become firmer if cooked for longer.
Serve them with lemon, salad or vegetables for a simple seafood meal; in Turkey, they can also sit comfortably on a meze table. They are high in protein and relatively low in fat, with 25 g of protein per 100 g. Pairing them with fresh vegetables makes a light, balanced plate, and gentle cooking helps keep the fish moist.
How Nutritious Is Oil-free cooked fish rings?
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 Oil-free cooked fish rings 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 Oil-free cooked fish rings Contain Allergens?
Contains these allergens:
Which Diets Is Oil-free cooked fish rings 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
Oil-free cooked fish rings Fat Profile
SATURATED
0.66g
MONOUNSATURATED
0.96g
POLYUNSATURATED
0.52g
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.