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Whole raw fish Calories
Nutrition varies by fish species; values are estimates for generic edible raw fish flesh.
CALORIES · 100 G
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Whole raw fish (500 g) has 525 calories. That works out to 105 calories per 100 g. It contains 0 g of carbs, 102.5 g of protein, 12 g of fat and 0 g of fiber. Its 12.5 µg of B12 covers 521% of the Daily Value. Under the NOVA system it is classified as "Unprocessed".
Whole raw fish Nutrition Facts
Selected: 1 piece (medium) · 500 g
525
KCAL / 500G
Carbs
0g
· 0% DV
Protein
102.5g
· 205% DV
Fat
12g
· 15% 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 79% · Fat 21%
Whole raw fish nutrition facts table · 1 piece (medium) (500 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 525 kcal | |
| Total fat | 12 g | 15% |
| Saturated fat | 3 g | 15% |
| Trans fat | 0 g | |
| Sodium | 250 mg | 11% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 102.5 g | 205% |
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 raw fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 500 g | 525 kcal |
| 1 ounce (medium) | 28.4 g | 30 kcal |
| 100 g | 100 g | 105 kcal |
| 1 serving (medium) | 120 g | 126 kcal |
| 1 cup (chopped) | 140 g | 147 kcal |
| 1 serving (large) | 180 g | 189 kcal |
| 1 piece (small) | 250 g | 263 kcal |
| 1 piece (large) | 800 g | 840 kcal |
Calculated from 105 calories per 100 g.
Frequently Asked Questions About Whole raw fish
How do you clean and gut a whole raw fish?
To clean a whole raw fish, scrape the scales from tail to head, then make a careful cut along the belly and remove the innards without puncturing the gallbladder. Wipe the cavity dry and wash your hands, knife, and work surface afterward.
How do you cook a whole raw fish without drying it out?
Bake or grill a whole raw fish with the skin on, and make shallow cuts through the thickest parts so it cooks evenly. Check it as it cooks and remove it when the flesh turns opaque and flakes easily.
How can you tell if a whole raw fish is fresh?
A fresh whole raw fish smells clean and mildly of the sea, with clear eyes, firm flesh, and bright red or pink gills. Avoid fish with a sour or ammonia-like smell, cloudy sunken eyes, or a sticky surface.
How should you store a whole raw fish in the refrigerator?
Keep a whole raw fish in a sealed container in the coldest part of the refrigerator, separate from ready-to-eat food. Set the container on a tray to catch leaks, and cook the fish promptly while keeping it cold.
Can you freeze a whole raw fish without gutting it?
It is better to gut a whole raw fish before freezing it. Removing the organs, drying the fish, and sealing it tightly helps preserve quality and prevents leakage. Freeze it promptly, and cook it after thawing rather than refreezing it.
Should you scale a whole fish before cooking it?
Not always; leaving the scales on a whole fish can help protect the flesh during grilling or baking. Remove them if you plan to eat the skin or your recipe calls for it, and check carefully for stray scales before serving.
Is it safe to eat a whole raw fish uncooked?
No, an ordinary whole raw fish is not automatically safe to eat uncooked. Raw fish can carry parasites or harmful microbes, so thorough cooking is the safest choice. Freezing may reduce some parasite risks but does not remove every food-safety hazard.
What is the safest way to thaw a frozen whole raw fish?
Thaw a frozen whole raw fish in a covered container in the refrigerator so its juices cannot drip onto other food. Do not thaw it on the counter or in warm water; cook it soon after it has thawed.
Do you need to remove the gills from a whole fish before cooking?
Yes, removing the gills from a whole fish is a good idea before cooking. They can retain blood and add a bitter or strong flavor. Pull them out carefully with clean hands or kitchen scissors after removing the innards.
Should you score a whole fish before cooking it?
Yes, shallow cuts across the thickest part of a whole fish help heat reach the flesh more evenly and let seasoning penetrate the skin. Keep the cuts shallow so the fish stays intact and does not dry out during cooking.
Whole raw fish Vitamins & Minerals
Vitamins
B12
12.5µg · 521% DV
B3
22.5mg · 141% DV
Vitamin D
20µg · 100% DV
B6
1.5mg · 88% DV
Minerals
Selenium
150µg · 273% DV
Phosphorus
1000mg · 143% DV
Iodine
150µg · 100% DV
Potassium ⭐
1750mg · 51% DV
Sodium
250mg · 11% DV
How to Burn Off Whole raw fish
To burn the 525 calories in 1 piece (medium) (500 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 raw fish?
Whole raw fish means a fish that has not been cooked or cut into fillets; it may or may not have been cleaned, and the name does not specify a species. It is usually bought fresh and prepared at home. In many places, a whole fish is grilled, baked or pan-fried rather than eaten raw; raw preparations are specific to certain cuisines and require fish handled for that purpose.
The flesh can be mild or more distinctly savoury, with a texture that varies by species. Cook it with lemon, herbs and a little oil, or serve it alongside vegetables or rice. Fish is generally a source of protein, though its nutritional profile varies considerably by species; the supplied estimate is 20.5 g per 100 g. If you plan to serve it raw, choose fish specifically prepared for raw consumption.
How Nutritious Is Whole raw fish?
Nutrient density
Medium
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 Whole raw 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 raw fish Contain Allergens?
Contains these allergens:
Which Diets Is Whole raw 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
— Not suitable
Low FODMAP
— Not suitable
Whole raw fish Fat Profile
SATURATED
3g
MONOUNSATURATED
3.5g
POLYUNSATURATED
3.25g
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.