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Raw freshwater fish Calories
High protein, zero carb, source of B12 and selenium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Raw freshwater fish (120 g) has 116 calories. That works out to 97 calories per 100 g. It contains 0 g of carbs, 22.2 g of protein, 2.5 g of fat and 0 g of fiber. Its 2.5 µg of B12 covers 105% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Raw freshwater fish Nutrition Facts
Selected: 1 piece (medium) · 120 g
116
KCAL / 120G
Carbs
0g
· 0% DV
Protein
22.2g
· 44% DV
Fat
2.5g
· 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 80% · Fat 20%
Raw freshwater fish nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 116 kcal | |
| Total fat | 2.5 g | 3% |
| Saturated fat | 0.6 g | 3% |
| Trans fat | 0 g | |
| Sodium | 66 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 22.2 g | 44% |
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 Raw freshwater fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 116 kcal |
| 1 ounce (whole) | 28.4 g | 27 kcal |
| 1 piece (small) | 80 g | 78 kcal |
| 1 cup (shredded) | 85 g | 82 kcal |
| 100 g | 100 g | 97 kcal |
| 1 serving (medium) | 100 g | 97 kcal |
| 1 cup (diced) | 140 g | 136 kcal |
| 1 piece (large) | 180 g | 175 kcal |
Calculated from 97 calories per 100 g.
Frequently Asked Questions About Raw freshwater fish
Can you eat raw freshwater fish?
It is not considered safe to eat raw freshwater fish. It can carry parasites and disease-causing microbes, so cooking it thoroughly is the safer choice.
Why is raw freshwater fish risky to eat?
Raw freshwater fish can contain parasites that infect people, as well as harmful microbes. Fresh appearance or a mild smell does not show that the fish is safe to eat raw.
Can freezing make raw freshwater fish safe?
Freezing can kill some parasites when the correct conditions are used, but it does not reliably eliminate every parasite or bacterium. A home freezer is not a guarantee of safety, so cook freshwater fish thoroughly.
Which freshwater fish can be eaten raw?
No general freshwater fish species can be considered risk-free to eat raw. The risk varies with species and source, but thorough cooking is safer than relying on a fish being fresh or carefully handled.
Can you use raw freshwater fish for sushi?
You can prepare sushi with it, but raw freshwater fish is a risky choice. Sushi-style preparation does not remove parasites; use fish intended and handled for raw consumption, and avoid raw freshwater fish.
Does lemon juice cook raw freshwater fish enough to make it safe?
No, lemon juice does not make raw freshwater fish reliably safe. Acid changes the fish’s texture and appearance, but it cannot be relied on to kill parasites or disease-causing microbes.
Is raw freshwater fish more dangerous than raw saltwater fish?
Raw freshwater fish carries a particular concern because some freshwater parasites can infect people. Raw saltwater fish can also carry parasites and microbes, so neither should be assumed safe without appropriate sourcing and handling.
Does washing raw freshwater fish remove parasites?
No, rinsing raw freshwater fish does not remove or kill parasites. Splashed water can spread germs around the kitchen, so avoid washing it and clean any surfaces that touched the fish.
How long can raw freshwater fish stay in the fridge?
Keep raw freshwater fish cold and cook it promptly; refrigeration slows spoilage but does not make it safe to eat raw. Freeze it if you cannot cook it soon, and thaw it safely in the refrigerator.
Can pregnant women eat raw freshwater fish?
No, pregnant women should avoid raw freshwater fish because parasites and foodborne infections can pose serious risks during pregnancy. Choose fish that has been cooked thoroughly instead.
Raw freshwater fish Vitamins & Minerals
Vitamins
B12
2.52µg · 105% DV
Vitamin D
3.84µg · 19% DV
B3
2.88mg · 18% DV
B5
0.9mg · 18% DV
Minerals
Phosphorus
252mg · 36% DV
Selenium
17µg · 31% DV
Iodine
22µg · 15% DV
Potassium ⭐
384mg · 11% DV
Sodium
66mg · 3% DV
Raw freshwater fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw freshwater fish
To burn the 116 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 Raw freshwater fish?
Raw freshwater fish refers to the uncooked flesh of fish from lakes and rivers; it describes how the fish is served, not one particular species or recipe. Some cuisines include freshwater fish in raw preparations, but it is not a common everyday choice in many places. Its flavour can be mild or more pronounced, and its texture varies by species, from tender to firm.
It may be served in thin slices with a dipping sauce, but citrus juice or vinegar does not reliably remove parasite risk. With 18.5 g of protein per 100 g and no carbohydrates, it is a protein-focused choice. If you plan to eat it raw, choose fish specifically handled for raw consumption; otherwise, cook it thoroughly.
How Nutritious Is Raw freshwater 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 Raw freshwater fish 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 Raw freshwater fish Contain Allergens?
Contains these allergens:
Which Diets Is Raw freshwater 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
Raw freshwater fish Fat Profile
SATURATED
0.6g
MONOUNSATURATED
0.84g
POLYUNSATURATED
0.6g
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.