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Smoked fish Calories
Rich in protein and omega-3, salty and aromatic.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Smoked fish (50 g) has 90 calories. That works out to 180 calories per 100 g. It contains 0 g of carbs, 11 g of protein, 4.5 g of fat and 0 g of fiber. Its 2.3 µg of B12 covers 94% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Smoked fish Nutrition Facts
Selected: 1 piece (medium) · 50 g
90
KCAL / 50G
Carbs
0g
· 0% DV
Protein
11g
· 22% DV
Fat
4.5g
· 6% 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 52% · Fat 48%
Smoked fish nutrition facts table · 1 piece (medium) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 90 kcal | |
| Total fat | 4.5 g | 6% |
| Saturated fat | 1.1 g | 6% |
| Trans fat | 0 g | |
| Sodium | 450 mg | 20% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 11 g | 22% |
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 Smoked fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 50 g | 90 kcal |
| 1 slice (thin) | 20 g | 36 kcal |
| 1 piece (small) | 30 g | 54 kcal |
| 1 slice (thick) | 40 g | 72 kcal |
| 1 piece (large) | 80 g | 144 kcal |
| 100 g | 100 g | 180 kcal |
| 1 serving (medium) | 100 g | 180 kcal |
| 1 serving (large) | 150 g | 270 kcal |
| 1 pack (jumbo) | 200 g | 360 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Smoked fish
How should you eat smoked fish?
Smoked fish is often ready to eat and can be served sliced with bread, in salads, or in sandwiches. For a hot dish, stir it in near the end of cooking so it warms through without drying out.
Is smoked fish cooked or raw?
Hot-smoked fish is cooked, while cold-smoking does not cook the fish. Cold-smoked fish has a soft, raw-like texture, so check the package for the smoking method rather than assuming every smoked product is ready to eat.
Is smoked fish healthy?
Smoked fish provides protein and omega-3 fats, but it can also be high in salt. Pair it with vegetables or unsalted sides, and keep portions modest if you have been advised to limit sodium.
How long does smoked fish last in the fridge?
Keep unopened smoked fish refrigerated until its use-by date. Once opened, seal it well and generally eat it within two to three days; discard it if it develops an off smell or a sticky surface.
Can you freeze smoked fish?
Yes, smoked fish can be frozen. Wrap it airtight, ideally in meal-size portions, and thaw it in the refrigerator. Freezing may soften its texture, and thawed fish should not be frozen again.
Can you eat smoked fish while pregnant?
Cold-smoked fish is generally avoided during pregnancy because it can carry Listeria; hot-smoked fish should be heated until steaming hot. If you are unsure which type you have, ask your healthcare professional before eating it.
What is the difference between cold-smoked and hot-smoked fish?
Cold-smoked fish is exposed to smoke without being cooked, so it stays soft and sliceable. Hot-smoked fish is smoked with enough heat to cook it and usually flakes apart. The methods produce different textures and food-safety considerations.
What goes well with smoked fish?
Smoked fish pairs well with lemon, fresh herbs, cucumber, potatoes, or unsalted grains. These sides balance its smoky, salty flavor; avoid adding much extra salt to the dish.
How do you make smoked fish at home?
You make smoked fish by curing fish and exposing it to controlled wood smoke; hot-smoking also cooks it. Use a food-safe smoker and a reliable method, since smoke alone does not make cold-smoked fish cooked.
Why is smoked fish so salty, and can you make it less salty?
Smoked fish is often salted before smoking to season it and help preserve it. To reduce some of the salt, briefly soak it in cold water and pat it dry; a long soak can also dull its smoky flavor.
Smoked fish Vitamins & Minerals
Vitamins
B12
2.25µg · 94% DV
Vitamin D
3.5µg · 18% DV
B6
0.18mg · 11% DV
B2
0.13mg · 10% DV
Minerals
Selenium
18µg · 33% DV
Sodium
450mg · 20% DV
Phosphorus
105mg · 15% DV
Iodine
18µg · 12% DV
Potassium ⭐
160mg · 5% DV
Smoked fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Smoked fish
To burn the 90 calories in 1 piece (medium) (50 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 Smoked fish?
Smoked fish is fish cured with salt and exposed to smoke, sometimes with drying as part of the process. Salmon, trout, mackerel and other species are used; smoking developed in many coastal food traditions as a way to preserve fish while giving it a distinctive aroma. Depending on the fish and method, the flesh may be soft and sliceable or firmer, with a savoury, salty taste.
It is served in many ways around the world: with bread or eggs at breakfast, in salads and sandwiches, or as part of a starter spread. With 22 g of protein per 100 g, it is a protein-rich choice, though its saltiness can be pronounced. Pair it with fresh vegetables, lemon and unsalted bread for a balanced, lighter plate.
How Nutritious Is Smoked 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 Smoked 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 Smoked fish Contain Allergens?
Contains these allergens:
Which Diets Is Smoked 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
Smoked fish Fat Profile
SATURATED
1.1g
MONOUNSATURATED
1.75g
POLYUNSATURATED
1.05g
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.