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Salted fish Calories
High protein, very high sodium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Salted fish (30 g) has 87 calories. That works out to 290 calories per 100 g. It contains 0 g of carbs, 18.6 g of protein, 1.1 g of fat and 0 g of fiber. Its 1 µg of B12 covers 40% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Salted fish Nutrition Facts
Selected: 1 piece (medium) · 30 g
87
KCAL / 30G
Carbs
0g
· 0% DV
Protein
18.6g
· 37% DV
Fat
1.1g
· 1% 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 88% · Fat 12%
Salted fish nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 87 kcal | |
| Total fat | 1.1 g | 1% |
| Saturated fat | 0.27 g | 1% |
| Trans fat | 0 g | |
| Sodium | 1335 mg | 58% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 18.6 g | 37% |
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 Salted fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 87 kcal |
| 1 piece (small) | 15 g | 44 kcal |
| 1 serving (shredded) | 25 g | 73 kcal |
| 1 serving (diced) | 40 g | 116 kcal |
| ½ cup (shredded) | 45 g | 131 kcal |
| 1 piece (large) | 50 g | 145 kcal |
| 2 piece (double) | 60 g | 174 kcal |
| 1 cup (shredded) | 90 g | 261 kcal |
| 100 g | 100 g | 290 kcal |
Calculated from 290 calories per 100 g.
Frequently Asked Questions About Salted fish
How do you desalinate salted fish?
Soak salted fish in cold water, changing the water periodically to draw out excess salt. The required time depends on the fish’s thickness and how heavily it was salted, so taste a small piece before cooking.
What is salted fish, and how is it made?
Salted fish is fish preserved with salt, either by packing it in dry salt or soaking it in brine. The salt draws out moisture and gives the fish its characteristically salty taste.
What fish is used to make salted fish?
Salted fish can be made from several species, including cod, herring, mackerel, and anchovies. The fish used depends on local traditions and the product, so “salted fish” does not name one particular species.
Is salted fish the same as dried fish?
No. Salted fish is preserved with salt, while dried fish is preserved by removing moisture. Some products are both salted and dried, but the terms do not always describe the same preparation.
Does salted fish need to be cooked before eating?
Usually, cook salted fish unless its packaging specifically says it is ready to eat. Salting alone does not mean every product is safe to eat without further preparation; follow the package instructions.
How do you cook salted fish?
Desalt salted fish first, then cook it in a stew, bake it, or flake it into a dish. Taste it before adding any extra salt, since even soaked fish can remain quite salty.
How is salted fish used in Caribbean cooking?
In Caribbean cooking, salted fish is often desalted, cooked with aromatics, and served with staples such as rice or provisions. Saltfish and ackee is a well-known Jamaican preparation, usually served as a meal rather than eaten straight from the package.
How should you store salted fish after opening it?
After opening, keep salted fish in a sealed container in the refrigerator and follow the package’s storage directions. Discard it if it develops an unusual smell, appearance, or texture; salt does not make it spoil-proof.
Can you freeze salted fish?
Yes, salted fish can be frozen in an airtight, well-wrapped package. Thaw it in the refrigerator before use; freezing may alter the texture, but the fish can still be used in cooked dishes.
Is salted fish bad for high blood pressure?
Salted fish is very high in sodium, which can raise blood pressure when eaten often or in large amounts. If you have high blood pressure or have been told to limit salt, ask your doctor or dietitian what amount is suitable for you.
Salted fish Vitamins & Minerals
Vitamins
B12
0.96µg · 40% DV
B3
2.34mg · 15% DV
B6
0.1mg · 6% DV
B2
0.07mg · 5% DV
Minerals
Sodium
1335mg · 58% DV
Selenium
13µg · 24% DV
Phosphorus
96mg · 14% DV
Iodine
11µg · 7% DV
Potassium ⭐
156mg · 5% DV
Salted fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salted fish
To burn the 87 calories in 1 piece (medium) (30 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 Salted fish?
Salted fish is fish preserved with salt, a method used in coastal cuisines around the world. It has a distinctly salty taste and, when dried as well as cured, a firm texture. Before cooking, it is often rinsed and soaked to soften it and draw out some of the salt; it can then be added to stews, served with vegetables, or paired with grains, depending on the local tradition.
It is high in protein, but its saltiness is an important part of its nutritional character. Soak the amount you need and taste the dish before adding any more salt. A modest portion works well alongside unsalted vegetables or grains.
How Nutritious Is Salted fish?
Nutrient density
Medium
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 Salted fish Processed?
NOVA 3
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 Salted fish Contain Allergens?
Contains these allergens:
Which Diets Is Salted 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
Salted fish Fat Profile
SATURATED
0.27g
MONOUNSATURATED
0.33g
POLYUNSATURATED
0.18g
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.