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Whole cooked fish Calories
High in protein, omega-3 and vitamin B12
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Whole cooked fish (180 g) has 310 calories. That works out to 172 calories per 100 g. It contains 0 g of carbs, 44.3 g of protein, 13 g of fat and 0 g of fiber. Its 5 µg of B12 covers 210% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Whole cooked fish Nutrition Facts
Selected: 1 piece (medium) · 180 g
310
KCAL / 180G
Carbs
0g
· 0% DV
Protein
44.3g
· 89% DV
Fat
13g
· 17% 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 60% · Fat 40%
Whole cooked fish nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 310 kcal | |
| Total fat | 13 g | 17% |
| Saturated fat | 2.88 g | 14% |
| Trans fat | 0 g | |
| Sodium | 130 mg | 6% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 44.3 g | 89% |
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 Whole cooked fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 310 kcal |
| 100 g | 100 g | 172 kcal |
| 1 piece (small) | 120 g | 206 kcal |
| 1 cup (shredded) | 140 g | 241 kcal |
| 1 serving (small) | 150 g | 258 kcal |
| 1 serving (medium) | 220 g | 378 kcal |
| 1 piece (large) | 260 g | 447 kcal |
| 1 serving (large) | 300 g | 516 kcal |
| 1 piece (whole) | 400 g | 688 kcal |
Calculated from 172 calories per 100 g.
Frequently Asked Questions About Whole cooked fish
How do you cook a whole cooked fish in the oven?
A whole cooked fish is already cooked, so use the oven to reheat it rather than cook it from scratch. Cover it with foil and add a splash of water or stock to help keep the flesh moist.
How do you eat a whole cooked fish?
To eat a whole cooked fish, lift away the skin if you prefer, then take the flesh from the top side in small sections. After removing the backbone, check the lower side carefully for fine bones.
How do you remove bones from a whole cooked fish?
For a whole cooked fish, remove the fins and loosen the flesh from the backbone with a fork or knife. Lift the backbone out from the tail end, then check both sides for small pin bones before serving.
Can you eat the skin of a whole cooked fish?
Yes, the skin of a whole cooked fish is edible if the fish was properly cleaned and cooked. It is especially enjoyable when crisp; if the texture is soft or chewy, peel it away from the flesh.
How long does a whole cooked fish last in the fridge?
A whole cooked fish keeps in the refrigerator for up to 3 days when covered and chilled promptly. Store leftovers in a shallow, airtight container, and discard them if they were left at room temperature for too long.
How do you reheat a whole cooked fish without drying it out?
Reheat a whole cooked fish gently in a covered oven-safe dish with a little water or stock. Stop as soon as it is heated through, since prolonged heating makes the flesh dry and can make it fall apart.
Can you freeze a whole cooked fish?
Yes, you can freeze a whole cooked fish, though removing the bones and dividing the flesh into portions makes it easier to store and use. Seal it well, thaw it in the refrigerator, and avoid freezing it again after thawing.
How can you tell if a whole cooked fish is done?
A whole cooked fish is done when the flesh is opaque and separates easily with a fork, including near the backbone. Check the thickest part rather than relying only on the appearance of the skin or the outer surface.
What should you serve with a whole cooked fish?
Serve a whole cooked fish with roasted vegetables, potatoes, or a crisp salad, plus lemon wedges. Fresh herbs and a simple olive-oil dressing complement the fish without covering its flavor.
Which fish are best to cook whole?
Sea bass, sea bream, trout, and snapper are commonly cooked whole because their shape holds together well and they are easy to portion at the table. Choose a fish that fits your cooking dish and serves the number of diners.
Whole cooked fish Vitamins & Minerals
Vitamins
B12
5.04µg · 210% DV
Vitamin D
11.16µg · 56% DV
B3
8.64mg · 54% DV
B6
0.76mg · 45% DV
Minerals
Selenium
65µg · 118% DV
Phosphorus
410mg · 59% DV
Iodine
68µg · 45% DV
Potassium ⭐
688mg · 20% DV
Sodium
130mg · 6% DV
Whole cooked fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole cooked fish
To burn the 310 calories in 1 piece (medium) (180 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 Whole cooked fish?
Whole cooked fish is a fish prepared and served with its body intact, usually cleaned first. The species and cooking method vary: it may be roasted, grilled or steamed, and the dish is common in coastal food traditions around the world.
Cooking it whole can leave the flesh tender and moist, while grilled or roasted skin may turn crisp. It is often brought to the table with lemon, herbs and vegetables; diners pick the flesh away from the bones as they eat. A protein-rich main, it also provides omega-3 fats and vitamin B12. For a lighter meal, choose a grilled or baked preparation and pair it with vegetables or a fresh salad.
How Nutritious Is Whole cooked 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
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 Whole cooked 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 cooked fish Contain Allergens?
Contains these allergens:
Which Diets Is Whole cooked 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 cooked fish Fat Profile
SATURATED
2.88g
MONOUNSATURATED
4.32g
POLYUNSATURATED
2.52g
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.