Fish is a broad term for the edible flesh of finfish, prized for its tender texture and mild flavor. Lean white fish varieties are especially popular, and fish is enjoyed baked, grilled, steamed, pan-fried, or poached.
Nutritionally, fish is an excellent source of lean protein. Per 100 g it provides about 94 kcal, 17.2 g of protein, 2.3 g of fat, and no carbohydrates, with 83 mg of sodium and 18 mg of calcium. This reference reflects a typical lean fish fillet.
Because fish is low in fat and carbohydrate, cooking methods and added sauces largely determine the final calorie count. For accurate tracking, weigh the raw fillet or use the serving sizes below.
Plan your portion
How much is in your serving of Fish?
Nutrition values are reported per 100 g. A typical 3 oz fillet (about 85 g) provides roughly 80 kcal. Use the serving sizes below to estimate portions when logging.
Calculated from the per-100-g reference. Values are rounded.
Serving
Weight
Calories
Carbs
Protein
Fat
100 g
100 g
94 kcal
0 g
17.2 g
2.3 g
3 oz
85 g
79.9 kcal
0 g
14.6 g
2 g
1 fillet (4 oz)
113 g
106.2 kcal
0 g
19.4 g
2.6 g
Use the weight of the edible portion in the food state shown above.
Energy (kcal)
94 kcal
Energy (kJ)
393.3 kJ
Protein
17.2 g
Carbohydrates
0 g
Fat
2.34 g
Dietary fiber
0 g
Sugars
0 g
Saturated fat
0.557 g
Cholesterol
55 mg
Sodium
83 mg
Calcium
18 mg
Potassium
272 mg
Magnesium
22 mg
Iron
0.32 mg
Zinc
0.5 mg
Vitamin B1
0.038 mg
Vitamin B2
0.059 mg
Vitamin B3
2.1 mg
Vitamin B6
0.147 mg
Vitamin B9 (folate)
14 µg
Vitamin B12
2.18 µg
Vitamin C
0 mg
Vitamin D
1.3 µg
Vitamin A (RAE)
8 µg
Retinol
8 µg
Beta-carotene
0 µg
Alpha-carotene
0 µg
Beta-cryptoxanthin
0 µg
Vitamin E (alpha-tocopherol)
0.51 mg
Vitamin K1 (phylloquinone)
0.9 µg
Questions and answers
Fish nutrition FAQ
How many calories are in fish?
Fish provides about 94 calories per 100 g. A typical 3 oz serving (about 85 g) provides roughly 80 calories.
Is fish high in protein?
Yes. Fish provides about 17.2 g of protein per 100 g, making it a lean source of protein with little fat and no carbohydrate.
How should I cook fish?
Fish can be baked, grilled, steamed, pan-fried, or poached. Weigh the raw fillet before cooking for the most accurate tracking.
