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Cooked white fish fillet Calories
Lean protein, very low carb, good source of selenium and B12
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Cooked white fish fillet (120 g) has 154 calories. That works out to 128 calories per 100 g. It contains 0 g of carbs, 31.2 g of protein, 2.5 g of fat and 0 g of fiber. Its 2.2 µg of B12 covers 90% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Cooked white fish fillet Nutrition Facts
Selected: 1 piece (medium) · 120 g
154
KCAL / 120G
Carbs
0g
· 0% DV
Protein
31.2g
· 62% DV
Fat
2.5g
· 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 85% · Fat 15%
Cooked white fish fillet nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 154 kcal | |
| Total fat | 2.5 g | 3% |
| Saturated fat | 0.54 g | 3% |
| Trans fat | 0 g | |
| Sodium | 94 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 31.2 g | 62% |
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 Cooked white fish fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 154 kcal |
| ½ piece (half) | 60 g | 77 kcal |
| 1 piece (small) | 80 g | 102 kcal |
| 100 g | 100 g | 128 kcal |
| 4 ounce (medium) | 113 g | 145 kcal |
| 1 cup (chopped) | 140 g | 179 kcal |
| 1 serving (medium) | 150 g | 192 kcal |
| 1 piece (large) | 180 g | 230 kcal |
| 1 piece (jumbo) | 220 g | 282 kcal |
| 1 serving (large) | 250 g | 320 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Cooked white fish fillet
What is cooked white fish fillet, and which fish can it come from?
Cooked white fish fillet is the cooked flesh of a white-fleshed fish, not a single species. Depending on the product or recipe, it may be cod, haddock, pollock, hake, or another fish, so the exact flavor and texture can vary.
How do you cook cooked white fish fillet without drying it out?
Cooked white fish fillet stays more tender when it is heated gently and removed as soon as the flesh turns opaque and flakes easily. A covered pan or oven dish, a little oil, and avoiding repeated turning all help limit moisture loss.
How can you tell when cooked white fish fillet is done?
Cooked white fish fillet is ready when its center is opaque and the flesh separates into flakes with gentle pressure. If the middle still looks translucent, continue cooking; if the fish is tough and falling apart, it has likely been overcooked.
Can you eat cooked white fish fillet cold?
Yes, cooked white fish fillet can be eaten cold if it was chilled promptly and kept refrigerated. Flake it into a salad or sandwich, and discard it if it has an unpleasant smell or has been left unrefrigerated for too long.
How long does cooked white fish fillet last in the fridge?
Keep cooked white fish fillet in a covered container in the refrigerator and eat it soon after cooking. Refrigerate leftovers promptly rather than leaving them on the counter, and throw them away if their smell or texture has changed.
Can you freeze cooked white fish fillet?
Yes, cooked white fish fillet can be frozen in an airtight, freezer-safe package once cooled. Thaw it in the refrigerator; its texture may be softer afterward, so it works especially well in fish cakes, soups, or pasta dishes.
How do you reheat cooked white fish fillet?
Reheat cooked white fish fillet gently in a covered pan or oven dish until hot throughout. Adding a small splash of water can help prevent it from drying out. Avoid repeated reheating, which can make the fish tough.
Does cooked white fish fillet have bones?
It can. Filleting removes most bones, but small pin bones may remain in cooked white fish fillet. Check the flesh carefully before serving, especially for children, and pull out any bones you find.
What does cooked white fish fillet taste like compared with oily fish?
Cooked white fish fillet usually has a milder flavor and a leaner, flakier texture than oily fish such as salmon or mackerel. That makes it a good match for delicate seasonings, citrus, herbs, and sauces that do not overpower it.
What should you serve with cooked white fish fillet?
Cooked white fish fillet pairs well with roasted vegetables, potatoes, rice, or a fresh salad. For a quick meal, add lemon and herbs; a crisp side can balance the fish’s soft, flaky texture.
Cooked white fish fillet Vitamins & Minerals
Vitamins
B12
2.16µg · 90% DV
B3
4.56mg · 28% DV
B6
0.34mg · 20% DV
Biotin
4.8µg · 16% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
264mg · 38% DV
Iodine
42µg · 28% DV
Potassium ⭐
432mg · 13% DV
Sodium
94mg · 4% DV
Cooked white fish fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cooked white fish fillet
To burn the 154 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 Cooked white fish fillet?
Cooked white fish fillet is the prepared flesh of a white-fleshed fish, usually with the bones removed. It can be baked, pan-cooked, steamed or poached, and the exact flavour varies with the species. The flesh is generally mild, moist and tender, separating easily into flakes when cooked. Lemon, herbs and a little olive oil complement it without overwhelming its delicate taste.
It works well as a simple main course with vegetables, salad or potatoes, and can also be flaked into fish tacos, sandwiches or grain bowls. Cooked white fish fillet is lean and protein-rich, with 26 g of protein and no carbohydrates per 100 g. For a lighter plate, pair it with plenty of vegetables and use only a modest amount of added fat.
How Nutritious Is Cooked 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
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 Cooked white fish fillet 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 Cooked white fish fillet Contain Allergens?
Contains these allergens:
Which Diets Is Cooked 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
Cooked white fish fillet Fat Profile
SATURATED
0.54g
MONOUNSATURATED
0.66g
POLYUNSATURATED
0.46g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.