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White Fish Calories
Lean protein, low calorie, source of omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of White Fish (120 g) has 108 calories. That works out to 90 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 1.9 µg of B12 covers 80% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
What is White Fish?
White fish is a broad name for pale-fleshed fish such as cod, haddock and pollock, rather than one particular species. It is sold fresh or frozen, often as fillets, and cooked in many ways across the world: baked, pan-fried, steamed or grilled. Its mild flavour and tender, flaky texture take well to herbs, citrus and sauces without overpowering them.
Serve it with vegetables, potatoes or rice for an easy meal, or flake cooked fillets into soups and fish cakes. It is a lean source of protein, with 19.5 g per 100 g, and generally works well when you want a lighter seafood dish. Baking or steaming it with a little oil keeps the preparation simple.
White Fish Nutrition Facts
Selected: 100 g
90
KCAL / 100G
Carbs
0g
· 0% DV
Protein
19.5g
· 39% DV
Fat
1.2g
· 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%
White Fish Vitamins & Minerals
Vitamins
B12
1.6µg · 67% DV
B3
2.1mg · 13% DV
Vitamin D
2.5µg · 13% DV
B6
0.18mg · 11% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
220mg · 31% DV
Iodine
30µg · 20% DV
Potassium ⭐
320mg · 9% DV
How Nutritious Is White Fish?
Nutrient density
Very 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.
White Fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off White Fish
To burn the 90 calories in 100 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.
Is White 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 White Fish Contain Allergens?
Contains these allergens:
Which Diets Is 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
White Fish Fat Profile
SATURATED
0.3g
MONOUNSATURATED
0.4g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
Compare White Fish
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Frequently Asked Questions About White Fish
What fish are considered White Fish?
White Fish is a broad culinary category, not one species. Cod, haddock, pollock, sole and many other mild, pale-fleshed fish are commonly included, though the exact list varies by region.
Is White Fish the same as cod?
No. Cod is one type of White Fish, while the term also covers many other species with pale flesh and a generally mild flavor.
What does White Fish taste like?
White Fish usually has a mild, delicate flavor rather than the rich taste of oily fish. Its texture can range from flaky to firm, depending on the species and how it is cooked.
How do you cook White Fish without drying it out?
Cook White Fish gently and stop as soon as the flesh turns opaque and separates easily with a fork. Its lean flesh can dry out quickly, so avoid prolonged cooking and use a little oil or sauce.
Can you cook White Fish from frozen?
Yes, you can cook White Fish from frozen, although it may take longer and release extra moisture. Follow the package directions when available, and make sure the thickest part is fully cooked before serving.
How can you tell when White Fish is cooked?
White Fish is cooked when the flesh is opaque throughout and flakes apart easily with a fork. Check the thickest part, since the edges of a fillet cook faster than its center.
Can White Fish replace cod in a recipe?
Yes, firm White Fish such as haddock or pollock can often replace cod in recipes. Choose a similar thickness so the fish cooks evenly, and handle delicate fillets carefully to keep them intact.
What herbs and seasonings go well with White Fish?
Lemon, parsley, dill, garlic and black pepper all complement White Fish without overpowering its mild flavor. For a bolder dish, paprika or curry spices work well with firm fillets.
Is White Fish safe to eat during pregnancy?
Yes, well-cooked, low-mercury White Fish can be part of a pregnancy diet. Mercury levels vary by species, so choose fish listed as low in mercury and follow your local pregnancy guidance.
How long does cooked White Fish keep in the fridge?
Cooked White Fish generally keeps safely in the refrigerator for three to four days when stored promptly in a covered container. Refrigerate leftovers within two hours, and discard them if they smell or look unusual.
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Nutrition data compiled from USDA FoodData Central and scientific sources.