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Poached white fish Calories
Lean, high-protein fish
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Poached white fish (120 g) has 115 calories. That works out to 96 calories per 100 g. It contains 0 g of carbs, 24.2 g of protein, 2 g of fat and 0 g of fiber. Its 1.7 µg of B12 covers 70% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Poached white fish Nutrition Facts
Selected: 1 piece (medium) · 120 g
115
KCAL / 120G
Carbs
0g
· 0% DV
Protein
24.2g
· 48% DV
Fat
2g
· 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 84% · Fat 16%
Poached white fish nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 115 kcal | |
| Total fat | 2 g | 3% |
| Saturated fat | 0.42 g | 2% |
| Trans fat | 0 g | |
| Sodium | 86 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 24.2 g | 48% |
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 Poached white fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 115 kcal |
| ½ piece (half) | 60 g | 58 kcal |
| 1 piece (small) | 80 g | 77 kcal |
| 100 g | 100 g | 96 kcal |
| 1 cup (shredded) | 140 g | 134 kcal |
| 1 serving (medium) | 150 g | 144 kcal |
| 1 cup (diced) | 160 g | 154 kcal |
| 1 piece (large) | 180 g | 173 kcal |
| 1 serving (large) | 220 g | 211 kcal |
Calculated from 96 calories per 100 g.
Frequently Asked Questions About Poached white fish
How do you poach white fish without drying it out?
Poach white fish gently in hot liquid that is steaming but not bubbling. Keep the fillets submerged and remove them as soon as the flesh turns opaque and flakes easily; vigorous boiling and prolonged cooking can make the fish dry or break apart.
What is the best fish to use for poached white fish?
Cod, haddock, hake, and pollock all work well for poached white fish. Choose evenly thick fillets so they cook at the same rate; very thin pieces need close attention because they can overcook quickly.
Can you poach white fish in milk?
Yes, milk makes a mild, creamy poaching liquid for white fish. Warm it gently with aromatics such as bay leaf, peppercorns, or onion, and keep it below a boil so it does not scorch or cause the fish to fall apart.
Should you cover the pan when poaching white fish?
Yes, covering the pan helps poached white fish cook evenly, especially when the liquid does not fully cover the fillets. Keep the heat low and check the fish early; a covered pan traps heat and can speed up cooking.
How can you tell when poached white fish is done?
Poached white fish is done when its flesh is opaque and separates easily into flakes. For a food-safety check, the thickest part should reach 63°C (145°F); avoid judging doneness by color alone if the fillet is particularly thick.
What sauce goes well with poached white fish?
Lemon-and-herb sauce, parsley butter, or a light mustard sauce pairs well with poached white fish. Add the sauce after cooking rather than making the poaching liquid heavily seasoned, so the fish’s delicate flavor remains noticeable.
Can you poach frozen white fish?
Yes, you can poach frozen white fish, but it will take longer and release more water than thawed fish. For more even cooking, thaw it in the refrigerator first, pat it dry, and then lower it gently into the hot poaching liquid.
What should you serve with poached white fish?
Serve poached white fish with potatoes, rice, or steamed vegetables for a simple meal. Crisp greens and a lemon-based dressing add freshness, while a rich side or sauce can overwhelm the fish’s delicate flavor.
How long does poached white fish last in the fridge?
Poached white fish keeps for three to four days in the refrigerator when promptly cooled and stored in a covered container. Reheat it gently until hot throughout, or serve it cold in a salad while it is still within that storage period.
Is poached white fish good for weight loss?
Poached white fish can fit well into a weight-loss meal because it is filling and does not need frying oil. Keep portions satisfying and choose vegetable sides and a light sauce instead of adding rich toppings that substantially change the meal.
Poached white fish Vitamins & Minerals
Vitamins
B12
1.68µg · 70% DV
B3
3.36mg · 21% DV
B6
0.26mg · 15% DV
B5
0.42mg · 8% DV
Minerals
Selenium
38µg · 69% DV
Phosphorus
264mg · 38% DV
Iodine
42µg · 28% DV
Potassium ⭐
432mg · 13% DV
Sodium
86mg · 4% DV
Poached white fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Poached white fish
To burn the 115 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 Poached white fish?
Poached white fish is made by gently cooking mild, white-fleshed fish in water, stock or another lightly flavoured liquid. It is a cooking method rather than a dish tied to one place, and is used in many cuisines. The fish stays tender and moist, with a delicate flavour that takes well to herbs, citrus and gentle sauces.
It is commonly served with vegetables, potatoes or rice; a simple lemon-and-herb dressing keeps the plate fresh without masking the fish. Lean and protein-rich, it provides 20.2 g of protein per 100 g. Keep the liquid below a boil and stop cooking as soon as the flesh flakes easily, so the fish does not turn dry.
How Nutritious Is Poached 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 Poached 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 Poached white fish Contain Allergens?
Contains these allergens:
Which Diets Is Poached 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
Poached white fish Fat Profile
SATURATED
0.42g
MONOUNSATURATED
0.54g
POLYUNSATURATED
0.43g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.