Fish Nutrition Calculator
Log nutritional data for 30 fish species — calories, protein, omega-3, vitamins, and minerals from USDA FoodData Central.
Select Your Fish
Choose a fish species and log nutrition for your serving
Combine multiple fish + oils/seasonings (e.g., 100g boiled salmon + 2 tbsp olive oil)
Atlantic Salmon
Salmo salar
Atlantic salmon is one of the most popular and nutritious fish, rich in omega-3 fatty acids and high-quality protein.
Database mercury classification: Low
How Many Calories Are In Fish?
Fish calories vary widely depending on the species, cooking method, and serving size. Generally, fish are categorized as:
Low Calorie (<100 kcal/100g)
Cod, Haddock, Pollock, Flounder
Moderate (100-150 kcal/100g)
Tilapia, Tuna, Halibut, Trout
Higher (>150 kcal/100g)
Salmon, Mackerel, Sardines, Herring
Note: Higher-calorie fish are typically rich in omega-3 fatty acids and provide more unsaturated fats.
Common Portion Sizes for Logging
Use the weight that matches what you ate. These reference sizes appear on many nutrition labels and in our fillet presets:
Preset Portions
- •Small fillet: 85g (3 oz)
- •Medium fillet: 170g (6 oz)
- •Large fillet: 225g (8 oz)
- •Regular meal preset: 150g (~5 oz)
Visual References
- •3 oz = Size of a deck of cards or your palm
- •6 oz = Size of two checkbooks
- •100g = About 3.5 oz or a small fillet
Fish Nutrition Comparison Chart (per 100g)
| Fish Type | Calories | Protein (g) | Fat (g) | Omega-3 (g) |
|---|---|---|---|---|
| Atlantic Salmon | 208 | 20.4 | 13.4 | 2.26 |
| Yellowfin Tuna | 109 | 23.4 | 0.95 | 0.24 |
| Atlantic Cod | 82 | 17.8 | 0.67 | 0.15 |
| Atlantic Mackerel | 205 | 18.6 | 13.9 | 2.67 |
| Tilapia | 96 | 20.1 | 1.7 | 0.16 |
| Sardines | 208 | 24.6 | 11.5 | 1.48 |
Explore More Nutrition Tools
Enhance your nutrition tracking with our comprehensive suite of fish and seafood tools:
Fish Calories Calculator
Log calories by species, serving size & cooking method
Fish Portion Calculator
Estimate fish quantities for meals and events
Fish Comparison Tool
Compare multiple fish side-by-side
Omega-3 Tracker
Track your daily omega-3 intake
Fish Finder
Find fish by nutritional goals
Recipe Hub
Fish recipes with nutrition info
Scientific References
Our nutritional data is sourced from USDA FoodData Central and supported by peer-reviewed research.
Primary Data Source
U.S. Department of Agriculture, FoodData Central — fdc.nal.usda.gov
Health Benefits of Fish and Fish By-Products — A Nutritional and Functional Perspective
Frontiers in Nutrition · 2025 · PMC
Fish Nutrition and Current Issues in Aquaculture: The Balance in Providing Safe and Nutritious Seafood in an Environmentally Sustainable Manner
Journal of Aquatic Food Product Technology · 2014 · ResearchGate
Fish Protein and Its Derivatives: Functionality, Biotechnology, and Health Effects
Annual Review of Food Science & Technology · 2021 · ResearchGate
Fish Nutrition, Metabolism and Physiology — Research Topic Collection
Frontiers in Marine Science · 2020–2023 · Frontiers
Development of Fish Protein Powder as an Ingredient for Food Applications: A Review
Journal of Food Science & Technology · 2015 · PMC
Nutritional Quality and Health Benefits of Fish — Recent Advances
Heliyon (Cell Press) · 2023 · ScienceDirect
Effect of Processing Methods on Fish Nutritional Composition
Food Reviews International · 2024 · ScienceDirect
Informational Disclaimer
Mercury and sustainability fields are database attributes for reference only. Values are for personal meal logging and journaling only.