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Raw white fish fillet Calories
Lean protein source
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Raw white fish fillet (120 g) has 115 calories. That works out to 96 calories per 100 g. It contains 0 g of carbs, 24.1 g of protein, 2 g of fat and 0 g of fiber. Its 43.2 µg of Selenium covers 79% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Raw white fish fillet Nutrition Facts
Selected: 1 piece (medium) · 120 g
115
KCAL / 120G
Carbs
0g
· 0% DV
Protein
24.1g
· 48% DV
Fat
2g
· 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 84% · Fat 16%
Raw white fish fillet nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 115 kcal | |
| Total fat | 2 g | 3% |
| Saturated fat | 0.42 g | 2% |
| Trans fat | 0 g | |
| Sodium | 86 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 24.1 g | 48% |
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 white fish fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 115 kcal |
| 0.25 piece (quarter) | 30 g | 29 kcal |
| ½ piece (half) | 60 g | 58 kcal |
| 1 piece (small) | 80 g | 77 kcal |
| 100 g | 100 g | 96 kcal |
| 1 cup (chopped) | 120 g | 115 kcal |
| 1 cup (diced) | 140 g | 134 kcal |
| 1 serving (medium) | 150 g | 144 kcal |
| 1 piece (large) | 180 g | 173 kcal |
| 1 piece (extra large) | 250 g | 240 kcal |
Calculated from 96 calories per 100 g.
Frequently Asked Questions About Raw white fish fillet
Can you eat raw white fish fillet?
Eating raw white fish fillet carries a risk of parasites and foodborne bacteria, so it is not automatically safe. Use fish specifically handled for raw consumption, keep it cold, and remember that lemon juice does not kill parasites reliably.
Which fish are used for raw white fish fillet?
Raw white fish fillet can come from several species, including cod, haddock, pollock, and hake. The species affects the flavor and texture, so check what fish the fillet actually is rather than relying on the broad “white fish” description.
Can raw white fish fillet be used for ceviche?
Yes, raw white fish fillet is often used for ceviche, but citrus juice does not make it parasite-safe. Start with fish suitable for raw preparations, keep it refrigerated, and serve it promptly; acid changes the texture but is not a substitute for safe handling.
How do you thaw raw white fish fillet safely?
Thaw raw white fish fillet in a covered container in the refrigerator. For a quicker option, seal it in a leakproof bag and submerge it in cold water, then cook it straight away. Do not thaw fish on the counter.
How long does raw white fish fillet last in the fridge?
Keep raw white fish fillet refrigerated and cook it within one to two days of purchase. Store it covered on the coldest shelf, ideally below ready-to-eat foods so drips cannot contaminate them.
Should you rinse raw white fish fillet before cooking?
No, rinsing raw white fish fillet can spread bacteria around the sink and nearby surfaces through splashes. Pat it dry with a paper towel instead, then wash your hands and clean any utensils or surfaces that touched the raw fish.
Can you cook raw white fish fillet from frozen?
Yes, you can cook raw white fish fillet from frozen, although it may take longer and brown less evenly. Separate the pieces if possible, use a cooking method that heats them through, and check the thickest part is opaque and flakes easily.
How can you tell if raw white fish fillet has gone bad?
Raw white fish fillet that smells sour or strongly ammonia-like, feels unusually slimy, or has mushy flesh may be spoiled. Do not taste it to check; discard it, since cooking cannot reliably make spoiled fish safe.
How do you keep raw white fish fillet from sticking to the pan?
To keep raw white fish fillet from sticking, pat it dry and place it in a properly heated, lightly oiled pan. Let the underside cook until it releases easily before turning; delicate fillets often break if moved too soon.
Is raw white fish fillet safe during pregnancy?
No, avoid raw white fish fillet during pregnancy because raw fish can carry parasites or bacteria that cause foodborne illness. Choose thoroughly cooked fish instead, and ask your healthcare professional for advice if you have questions about your individual diet.
Raw white fish fillet Vitamins & Minerals
Vitamins
B12
1.8µg · 75% DV
B3
3.36mg · 21% DV
B5
0.9mg · 18% DV
B6
0.24mg · 14% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
252mg · 36% DV
Iodine
42µg · 28% DV
Potassium ⭐
432mg · 13% DV
Sodium
86mg · 4% DV
Raw white fish fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw white fish fillet
To burn the 115 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 white fish fillet?
Raw white fish fillet is uncooked, usually boneless flesh from a white-fleshed fish; the species can vary, so the name does not point to just one fish. It is sold as an ingredient to cook, rather than as something ready to eat raw. Once cooked, its flavour is mild and its texture turns tender and flaky.
Across many cuisines, it is baked, grilled, pan-fried or poached, often with lemon and herbs. Pair it with vegetables, potatoes or grains for a simple meal. It is a lean source of protein, with 20.1 g per 100 g. Because lean fillets can dry out quickly, cook them just until the flesh flakes easily.
How Nutritious Is Raw white fish fillet?
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 Raw white fish fillet 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 white fish fillet Contain Allergens?
Contains these allergens:
Which Diets Is Raw white fish fillet 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 white fish fillet Fat Profile
SATURATED
0.42g
MONOUNSATURATED
0.54g
POLYUNSATURATED
0.42g
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.