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Whole Fish Calories
Whole, raw or cooked fish; high in protein, omega-3, and minerals
CALORIES
GI
POTASSIUM
FIBER
Whole Fish Nutrition Facts
Selected: 100 g
120
KCAL / 100G
Carbs
0g
· 0%
Protein
20g
· 69%
Fat
4g
· 31%
Fiber
0g
Whole Fish Vitamins & Minerals
Vitamins
B12
2µg · 83% DV
B6
0.4mg · 24% DV
Vitamin D
4µg · 20% DV
B3
2.5mg · 16% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
210mg · 30% DV
Iodine
35µg · 23% DV
Potassium ⭐
330mg · 10% DV
Whole Fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Whole 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 Whole Fish Contain Allergens?
Contains these allergens:
Which Diets Is Whole 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 Fish Fat Profile
SATURATED
1g
MONOUNSATURATED
1.5g
POLYUNSATURATED
1g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Whole Fish
Whole Fish — Frequently Asked Questions
How can I tell if a whole fish is fresh?
Look for clear, bright eyes, red or pink gills, and flesh that springs back when pressed. Fresh fish should smell mild and sea-like, not strongly sour or overly fishy.
How long does whole fish keep in the fridge?
Raw whole fish is best cooked the same day or kept only briefly under refrigeration. Storing it very cold, ideally on ice in a sealed container, helps preserve quality and safety.
Can whole fish be frozen?
Yes, whole fish can be frozen if it is cleaned, dried well, and wrapped tightly to limit air exposure. Thawing it slowly in the fridge usually gives better texture than thawing at room temperature.
Is whole fish better baked or pan-fried?
It depends on the size of the fish and the result you want. Baking is often easier for even cooking, while pan-frying can give crispier skin; either way, overcooking dries it out quickly.
What is the easiest way to remove bones from a whole fish?
After cooking, lift the top fillet away from the backbone first, then remove the central skeleton in one piece if possible. Any small pin bones can then be pulled out with tweezers.
What foods pair well with whole fish?
Lemon, herbs, olive oil, leafy greens, and simple vegetables pair well without overpowering the fish. For a more filling meal, you can add potatoes, grains, or legumes depending on your preference.
Is whole fish a good meal before or after training?
With 20 g protein per 100 g and no carbs, it can work well after training, especially when paired with a carbohydrate source if needed. Before training, a lighter cooking method and moderate portion may feel easier to digest.
Can I eat whole fish at night?
Yes, whole fish can fit well into an evening meal. Baking, steaming, or grilling is usually lighter than deep-frying if you want something easier to digest before bed.
Are the skin and head of a whole fish edible?
In many fish, the skin is edible and can be especially enjoyable when crisped. The head is also commonly used for soups and stocks, as long as the fish has been properly cleaned.
Who should be careful with whole fish?
Anyone with a fish allergy should avoid it. People who are pregnant, feeding young children, or managing certain health conditions may also need to be more selective about fish type, freshness, and preparation.
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Nutrition data compiled from USDA FoodData Central and scientific sources.