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Steamed White Fish Calories
Lean protein, low calorie, source of omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Steamed White Fish (120 g) has 106 calories. That works out to 88 calories per 100 g. It contains 0 g of carbs, 23.4 g of protein, 1.4 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.
Steamed White Fish Nutrition Facts
Selected: 1 piece (medium) · 120 g
106
KCAL / 120G
Carbs
0g
· 0% DV
Protein
23.4g
· 47% DV
Fat
1.4g
· 2% 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%
Steamed White Fish nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 106 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 84 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 23.4 g | 47% |
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 Steamed White Fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 106 kcal |
| 1 piece (extra small) | 60 g | 53 kcal |
| 1 piece (small) | 80 g | 70 kcal |
| 100 g | 100 g | 88 kcal |
| 1 serving (medium) | 100 g | 88 kcal |
| 1 serving (large) | 150 g | 132 kcal |
| 1 piece (large) | 180 g | 158 kcal |
| 1 piece (double) | 240 g | 211 kcal |
| 1 piece (jumbo) | 300 g | 264 kcal |
Calculated from 88 calories per 100 g.
Frequently Asked Questions About Steamed White Fish
How do you make steamed white fish?
To make steamed white fish, season the fillet lightly and place it in a covered steamer above simmering water. Steam until the flesh turns opaque and separates easily with a fork, then finish with lemon and fresh herbs.
What fish is best for steamed white fish?
Cod, haddock, pollock, and other mild, firm white fish work well for steamed white fish. Choose fillets of similar thickness so they cook evenly; delicate, thin pieces need less time and can break apart more easily.
How long does steamed white fish take to cook?
Steamed white fish usually takes about 8–12 minutes, depending on the thickness of the fillet. It is ready when the flesh is opaque and flakes easily. Check the thickest part rather than relying on time alone.
What seasoning goes well with steamed white fish?
Lemon, dill, parsley, black pepper, and a little garlic pair well with steamed white fish. Keep the seasoning light so it does not overwhelm the mild flavor, and add a little olive oil or sauce after cooking if desired.
How can you stop steamed white fish from falling apart?
Handle steamed white fish as little as possible and remove it from the steamer as soon as it flakes easily. A wide spatula helps lift the fillet in one piece; firmer fillets also hold together better than very thin ones.
Can you steam frozen white fish without thawing it?
Yes, you can steam frozen white fish, but it will take longer to cook than thawed fish. For more even cooking, thaw it in the refrigerator first and pat it dry; either way, check that the thickest part is fully cooked.
What should you serve with steamed white fish?
Serve steamed white fish with potatoes, rice, quinoa, or steamed vegetables. A crisp salad and lemon dressing keep the meal light, while a yogurt or herb sauce adds a creamy contrast without hiding the fish's mild taste.
How do you know when steamed white fish is done?
Steamed white fish is done when its flesh is opaque and separates into flakes when gently tested with a fork. Check the thickest part of the fillet; if it is still translucent or resists flaking, steam it a little longer.
How long does leftover steamed white fish last in the fridge?
Leftover steamed white fish keeps in a covered container in the refrigerator for up to three days. Chill it promptly rather than leaving it out, and reheat it gently until hot so the lean fish does not become tough.
Can you eat steamed white fish during pregnancy?
Yes, fully cooked steamed white fish can be eaten during pregnancy, but mercury levels vary by species. Choose fish known to be low in mercury and ask your healthcare professional for guidance if you are unsure which species or amount is appropriate.
Steamed White Fish Vitamins & Minerals
Vitamins
B12
1.44µg · 60% DV
B3
2.52mg · 16% DV
B5
0.72mg · 14% DV
B6
0.24mg · 14% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
252mg · 36% DV
Iodine
36µg · 24% DV
Potassium ⭐
396mg · 12% DV
Sodium
84mg · 4% DV
Steamed White Fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Steamed White Fish
To burn the 106 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 Steamed White Fish?
Steamed white fish is a simple preparation of mild, white-fleshed fish cooked over steam, often with lemon, herbs or aromatics. The fish can vary by region and availability, and the method is used in many cuisines rather than belonging to one particular place.
Steaming keeps the flesh moist and tender while letting its delicate flavour come through. It is commonly served with vegetables, rice or potatoes, and a squeeze of lemon; in Turkey, it also works well with a seasonal salad and fresh herbs. It is a lean, protein-rich choice with little fat. Keep the seasoning light and check the fish as it cooks so it stays succulent.
How Nutritious Is Steamed White 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
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 Steamed White 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 Steamed White Fish Contain Allergens?
Contains these allergens:
Which Diets Is Steamed White 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
Steamed White Fish Fat Profile
SATURATED
0.36g
MONOUNSATURATED
0.24g
POLYUNSATURATED
0.36g
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.