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Pacific natural fillet, cooked Calories
High protein, low carb, contains omega-3
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Pacific natural fillet, cooked (120 g) has 154 calories. That works out to 128 calories per 100 g. It contains 0 g of carbs, 31.3 g of protein, 3.2 g of fat and 0 g of fiber. Its 3.1 µg of B12 covers 130% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Pacific natural fillet, cooked Nutrition Facts
Selected: 1 piece (medium) · 120 g
154
KCAL / 120G
Carbs
0g
· 0% DV
Protein
31.3g
· 63% 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%
Pacific natural fillet, cooked nutrition facts table · 1 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 | 82 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 31.3 g | 63% |
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 Pacific natural fillet, cooked?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 154 kcal |
| ½ piece (half) | 60 g | 77 kcal |
| 1 piece (small) | 80 g | 102 kcal |
| 100 g | 100 g | 128 kcal |
| 1 cup (shredded) | 120 g | 154 kcal |
| 1 cup (diced) | 140 g | 179 kcal |
| 1 serving (medium) | 150 g | 192 kcal |
| 1 piece (large) | 180 g | 230 kcal |
| 1 serving (large) | 220 g | 282 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Pacific natural fillet, cooked
What fish is cooked Pacific natural fillet?
The name alone does not identify a fish species. “Pacific” indicates a region, while “natural fillet” is a product description; check the package for the species or scientific name before assuming which fish it is.
Is cooked Pacific natural fillet ready to eat?
Yes, cooked Pacific natural fillet is already cooked and can be eaten as sold if it has been stored safely. Reheating is optional; once opened, refrigerate any portion you do not eat promptly.
What does “natural” mean on cooked Pacific natural fillet?
“Natural” does not identify the fish species or guarantee a particular preparation method. The product name alone also does not establish whether it was wild-caught, seasoned, or treated in a specific way; the package details are more informative.
How do you reheat cooked Pacific natural fillet without drying it out?
Reheat cooked Pacific natural fillet gently, covered, with a splash of water or sauce. Use a low oven or short microwave intervals and stop as soon as it is hot throughout; repeated heating can make the fish dry.
Can you freeze cooked Pacific natural fillet?
Yes. Freeze cooked Pacific natural fillet in an airtight, freezer-safe container to limit freezer burn. Thaw it in the refrigerator and use it soon after thawing; do not refreeze it once thawed.
Does cooked Pacific natural fillet contain bones?
It may contain a stray bone even though it is sold as a fillet. Check the fish carefully before serving, especially to children, and remove any bones you find.
What goes well with cooked Pacific natural fillet?
Cooked Pacific natural fillet pairs well with roasted vegetables, potatoes, rice, or a crisp salad. Add lemon, herbs, or a light sauce at serving rather than cooking the already-cooked fish for a long time.
Is cooked Pacific natural fillet a healthy choice?
It can be a useful high-protein, low-carbohydrate meal, and it contains omega-3 fats. The exact omega-3 content and other qualities depend on the fish species, which the product name does not specify.
Can you eat cooked Pacific natural fillet cold?
Yes, you can eat cooked Pacific natural fillet cold if it was chilled promptly and kept refrigerated. It works in salads or sandwiches; discard it if it has been left at room temperature for more than two hours.
Is cooked Pacific natural fillet high in mercury?
Its mercury level cannot be determined from the name because the fish species is not specified. Check the package for the species and use local fish-consumption guidance, especially when choosing fish during pregnancy.
Pacific natural fillet, cooked Vitamins & Minerals
Vitamins
B12
3.12µg · 130% DV
B3
9.48mg · 59% DV
B6
0.74mg · 44% DV
Vitamin D
5.04µg · 25% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
276mg · 39% DV
Iodine
38µg · 25% DV
Potassium ⭐
504mg · 15% DV
Sodium
82mg · 4% DV
Pacific natural fillet, cooked Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pacific natural fillet, cooked
To burn the 154 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 Pacific natural fillet, cooked?
Pacific natural fillet, cooked is a cooked, boneless fillet of Pacific fish. The name does not specify the species, so the exact flavour and firmness can vary; served plain, it lets the fish’s own taste come through.
It works warm as a main course or chilled in salads and sandwiches. Around the world, it pairs easily with lemon, herbs, vegetables or rice; choose steamed or roasted sides for a lighter plate. With 26.1 g of protein and no carbohydrates per 100 g, it is a protein-rich option for a simple meal. Add vegetables and a source of fibre to make the plate more substantial.
How Nutritious Is Pacific natural fillet, cooked?
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 Pacific natural fillet, cooked 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 Pacific natural fillet, cooked Contain Allergens?
Contains these allergens:
Which Diets Is Pacific natural fillet, cooked 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
Pacific natural fillet, cooked Fat Profile
SATURATED
0.66g
MONOUNSATURATED
0.94g
POLYUNSATURATED
0.85g
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.