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Quarter-cooked fish Calories
Quarter-cooked fish is rich in protein and omega-3 fatty acids, provides vitamin D and B12.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (quarter) of Quarter-cooked fish (75 g) has 90 calories. That works out to 120 calories per 100 g. It contains 0 g of carbs, 16.5 g of protein, 2.6 g of fat and 0 g of fiber. Its 1.7 µg of B12 covers 69% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Quarter-cooked fish Nutrition Facts
Selected: 1 piece (quarter) · 75 g
90
KCAL / 75G
Carbs
0g
· 0% DV
Protein
16.5g
· 33% DV
Fat
2.6g
· 3% 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 74% · Fat 26%
Quarter-cooked fish nutrition facts table · 1 piece (quarter) (75 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 90 kcal | |
| Total fat | 2.6 g | 3% |
| Saturated fat | 0.6 g | 3% |
| Trans fat | 0 g | |
| Sodium | 45 mg | 2% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 16.5 g | 33% |
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 ¼ Quarter-cooked fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (quarter) | 75 g | 90 kcal |
| 1 slice (thin) | 50 g | 60 kcal |
| 1 piece (small) | 50 g | 60 kcal |
| 100 g | 100 g | 120 kcal |
| 1 serving (medium) | 100 g | 120 kcal |
| 1 slice (thick) | 100 g | 120 kcal |
| 1 piece (half) | 150 g | 180 kcal |
| 1 serving (large) | 200 g | 240 kcal |
| 1 piece (large) | 200 g | 240 kcal |
| 1 piece (whole) | 300 g | 360 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Quarter-cooked fish
What does quarter-cooked fish mean?
Quarter-cooked fish means fish that has been cooked only partly, but the phrase has no standardized culinary definition. It does not specify an internal temperature or reliable cooking time, so ask what the cook or recipe means before treating it as ready to eat.
Is quarter-cooked fish safe to eat?
Quarter-cooked fish may be unsafe if its center has not been heated adequately. Partly cooked fish can carry harmful bacteria or parasites, so fully cooked fish is the safer choice, especially for people more vulnerable to foodborne illness.
How can you tell when quarter-cooked fish is fully cooked?
Use a food thermometer rather than judging quarter-cooked fish by its appearance alone. The FDA’s general recommendation is an internal temperature of 145°F (63°C); at that point, fish flesh should also separate easily with a fork.
Is quarter-cooked fish the same as rare fish?
Not exactly: quarter-cooked fish is an informal description, while “rare” is a doneness term that is also used inconsistently for fish. Neither phrase guarantees a safe internal temperature, so ask how the fish was prepared.
Can lemon juice cook quarter-cooked fish?
No, lemon juice does not cook quarter-cooked fish in the food-safety sense. Acid can make the flesh look opaque and change its texture, as in ceviche, but it does not reliably destroy harmful organisms the way adequate heat does.
Which fish works best as quarter-cooked fish?
No particular fish is reliably safe to serve quarter-cooked just because of its species. Thickness, source, handling, and cooking temperature matter; choose fully cooked fish if you cannot verify that it was prepared under safe conditions.
Can you eat quarter-cooked fish while pregnant?
It is safer to avoid quarter-cooked fish during pregnancy and choose fish cooked all the way through. Partly cooked seafood can expose you to foodborne infections; ask your healthcare professional if you need advice tailored to your pregnancy.
How long does quarter-cooked fish keep in the fridge?
Do not store quarter-cooked fish as though it were fully cooked leftovers; finish cooking it promptly. Refrigerate fully cooked fish in a covered container and use it within 3–4 days, keeping it chilled rather than leaving it at room temperature.
Can you freeze quarter-cooked fish?
Freezing quarter-cooked fish does not make it fully cooked or guarantee that it is safe to eat. Freeze fish promptly if needed, thaw it in the refrigerator, and cook it thoroughly before serving.
Can you reheat quarter-cooked fish in the microwave?
Yes, but microwave reheating can leave cold spots, so it is not a reliable way to finish quarter-cooked fish unless you check that it is heated through. Cover it, rotate or stir as appropriate, and verify the center with a food thermometer.
Quarter-cooked fish Vitamins & Minerals
Vitamins
B12
1.65µg · 69% DV
Vitamin D
4.5µg · 23% DV
B6
0.3mg · 18% DV
B3
1.88mg · 12% DV
Minerals
Selenium
26µg · 47% DV
Phosphorus
150mg · 21% DV
Iodine
26µg · 17% DV
Potassium ⭐
263mg · 8% DV
Sodium
45mg · 2% DV
Quarter-cooked fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Quarter-cooked fish
To burn the 90 calories in 1 piece (quarter) (75 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 Quarter-cooked fish?
Quarter-cooked fish describes fish that has been cooked only briefly and is still undercooked inside; it is not a specific species or a widely defined traditional dish. Since neither the fish nor the cooking method is specified, its flavour and texture will vary. The exterior may be lightly set while the centre remains soft, with richness depending on the type of fish.
Fish is often served grilled, baked or pan-fried in many parts of the world. You could pair it with salad and lemon, but cooking it through before serving is the safer choice. At 22 g of protein per 100 g, it can form the protein-rich centre of a meal. For a lighter plate, use little added fat and serve it with vegetables.
How Nutritious Is Quarter-cooked fish?
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 Quarter-cooked 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 Quarter-cooked fish Contain Allergens?
Contains these allergens:
Which Diets Is Quarter-cooked 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
Quarter-cooked fish Fat Profile
SATURATED
0.6g
MONOUNSATURATED
0.83g
POLYUNSATURATED
0.83g
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.