1 piece (medium) of Whole baked fish (180 g) has 266 calories. That works out to 148 calories per 100 g. It contains 0 g of carbs, 44.3 g of protein, 8.6 g of fat and 0 g of fiber. Its 4.7 µg of B12 covers 195% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Whole baked fish Nutrition Facts

Selected: 100 g

148

KCAL / 100G

Carbs

· 0% DV

Protein

24.6g

· 49% DV

Fat

4.8g

· 6% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 0% · Protein 69% · Fat 31%

Whole baked fish Vitamins & Minerals

Vitamins

B12

2.6µg · 108% DV

6.8mg · 43% DV

0.5mg · 29% DV

Vitamin D

5.2µg · 26% DV

Minerals

Selenium

36µg · 65% DV

Phosphorus

230mg · 33% DV

Iodine

35µg · 23% DV

Potassium ⭐

390mg · 11% DV

How Nutritious Is Whole baked fish?

Nutrient density

Very high

84/ 100

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

55/ 100

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.

Whole baked fish Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Whole baked fish

To burn the 148 calories in 100 g:

🚶

37min

Walking (5 km/h)

🏃

15min

Running (8 km/h)

🚴

20min

Cycling

🏊

17min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Whole baked 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 Whole baked fish Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Whole baked 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

Whole baked fish Fat Profile

SATURATED

1.1g

MONOUNSATURATED

1.6g

POLYUNSATURATED

1.2g

⚖️

Omega 6:3 ratio 0.2:1

Below the ideal 4:1 — a good omega balance.

Compare Whole baked fish

🐟vs🐟

Whole baked fish vs Salmon Fillet58 kcal fewer per 100 g

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Whole baked fish vs Canned Tuna32 kcal more per 100 g

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Whole baked fish vs Fish38 kcal more per 100 g

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Whole baked fish vs Tuna16 kcal more per 100 g

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Foods Similar to Whole baked fish

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

Frequently Asked Questions About Whole baked fish

How many calories and how much protein are in whole baked fish?

Whole baked fish provides 148 calories and 24.6 g of protein per 100 g. It contains no carbohydrates.

Is whole baked fish suitable for a keto diet?

Yes. Whole baked fish has 0 g of carbohydrates per 100 g, making it suitable for a keto diet, and its glycemic index is 0.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026