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Whole Grilled Fish Calories
High in protein, omega-3, vitamin B12, and selenium.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Whole Grilled Fish (200 g) has 280 calories. That works out to 140 calories per 100 g. It contains 0 g of carbs, 44 g of protein, 10 g of fat and 0 g of fiber. Its 5 µg of B12 covers 208% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Whole Grilled Fish Nutrition Facts
Selected: 1 piece (medium) · 200 g
280
KCAL / 200G
Carbs
0g
· 0% DV
Protein
44g
· 88% DV
Fat
10g
· 13% 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 66% · Fat 34%
Whole Grilled Fish nutrition facts table · 1 piece (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 280 kcal | |
| Total fat | 10 g | 13% |
| Saturated fat | 2.4 g | 12% |
| Trans fat | 0 g | |
| Sodium | 140 mg | 6% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 44 g | 88% |
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 Grilled Fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 200 g | 280 kcal |
| 1 piece (extra small) | 80 g | 112 kcal |
| 100 g | 100 g | 140 kcal |
| 1 piece (small) | 120 g | 168 kcal |
| 1 serving (medium) | 150 g | 210 kcal |
| 1 serving (large) | 250 g | 350 kcal |
| 1 piece (large) | 350 g | 490 kcal |
| 1 piece (extra large) | 500 g | 700 kcal |
Calculated from 140 calories per 100 g.
Frequently Asked Questions About Whole Grilled Fish
How do you grill a whole grilled fish without it sticking?
To keep whole grilled fish from sticking, dry the skin well, oil the fish lightly, and preheat and clean the grill. Let the skin sear before turning it; moving the fish too early can tear the skin and leave it stuck to the grate.
Which fish is best for whole grilled fish?
Sea bass, sea bream, and branzino are popular choices for whole grilled fish because their firm flesh holds together on the grill. Choose a fish that fits your cooking surface and ask the fishmonger to gut and scale it if you do not want to prep it yourself.
How can you tell when whole grilled fish is done?
Whole grilled fish is done when the flesh turns opaque and separates easily with a fork, including near the backbone. If the flesh still looks translucent or clings firmly to the bones, cook it a little longer and check again to avoid drying it out.
Should whole grilled fish be scaled and gutted first?
Yes, whole grilled fish should be gutted before cooking, and the scales are usually removed for easier eating. A fishmonger can prepare it for the grill; at home, rinse the cavity briefly if needed and pat the fish completely dry before seasoning.
Why do you score whole grilled fish before cooking it?
Scoring whole grilled fish helps heat reach the thickest parts more evenly and gives the seasoning places to cling. Make a few shallow cuts across each side without cutting down to the backbone, since deep cuts can dry the flesh and make the fish fall apart.
What seasoning is best for whole grilled fish?
Salt, pepper, olive oil, and lemon make a simple seasoning for whole grilled fish. Herbs such as parsley, thyme, or dill can go in the cavity; adding lemon juice at the table rather than soaking the fish beforehand helps the skin brown.
Can you grill whole fish in a fish basket?
Yes, a fish basket makes whole grilled fish easier to turn while helping keep the skin intact. Oil the basket and fish lightly, close it without crushing the fish, and turn the basket only after the first side has browned and released from the grate.
What should you serve with whole grilled fish?
Whole grilled fish pairs well with a crisp salad, grilled vegetables, potatoes, or crusty bread. Serve lemon on the side and provide a plate for bones; keeping the fish whole at the table also makes it easy for diners to choose their portions.
Can you grill whole fish straight from frozen?
It is better to thaw whole fish completely in the refrigerator before grilling. A frozen center cooks much more slowly than the outside, so the skin may overcook before the flesh near the backbone is done; pat the thawed fish dry before seasoning.
How should you store leftover whole grilled fish?
Remove leftover whole grilled fish from the bones, place the meat in a covered container, and refrigerate it promptly. Eat it within a few days and reheat only the portion you need, gently, since repeated heating makes the fish dry and less pleasant.
Whole Grilled Fish Vitamins & Minerals
Vitamins
B12
5µg · 208% DV
Vitamin D
10µg · 50% DV
B6
0.8mg · 47% DV
B3
5.6mg · 35% DV
Minerals
Selenium
72µg · 131% DV
Phosphorus
420mg · 60% DV
Iodine
70µg · 47% DV
Potassium ⭐
660mg · 19% DV
Sodium
140mg · 6% DV
Whole Grilled Fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole Grilled Fish
To burn the 280 calories in 1 piece (medium) (200 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 Grilled Fish?
Whole Grilled Fish is a simple preparation found in coastal cuisines around the world: a cleaned fish is cooked whole over a grill, often with its skin on. The flesh stays tender while the outside takes on a lightly charred, smoky flavour; herbs or citrus may be added, but the fish itself is the focus.
It is commonly served as a shared or individual main, with lemon and vegetables, and diners lift the flesh away from the bones as they eat. It is protein-rich and contains no carbohydrates; a 100 g portion provides 22 g of protein. Pair it with a green salad or grilled vegetables for a balanced, lighter plate, and take care around the bones.
How Nutritious Is Whole Grilled 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 Grilled 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 Grilled Fish Contain Allergens?
Contains these allergens:
Which Diets Is Whole Grilled 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 Grilled Fish Fat Profile
SATURATED
2.4g
MONOUNSATURATED
4g
POLYUNSATURATED
2.2g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.