Fish Calories Calculator

How Many Calories Are in Fish?

Calorie content varies by species and preparation. In our database, lean white fish — cod, tilapia, haddock — typically list 82–96 calories per 100 grams raw. Fatty fish like salmon and mackerel list roughly 200–260 calories per 100 grams raw; herring lists about 158 kcal/100g in our database. Higher values reflect fat content including omega-3 fatty acids. Use the calculator above to see values for your chosen species, serving size, and cooking method.

Lower-Calorie Fish in Our Database

If you are tracking total calories, lean white fish entries tend to be lowest. In our USDA data: cod (~82 kcal/100g), haddock (~87 kcal/100g), flounder (~91 kcal/100g), and tilapia (~96 kcal/100g). These entries also list low saturated fat and 0g carbohydrates per 100g in FoodData Central.

Does Cooking Method Change Fish Calories?

Yes — preparation can change the calorie count. Moist-heat methods (steaming, poaching, boiling) add virtually no calories in our model. Dry-heat methods (grilling, baking, broiling) may add a small amount of fat if oil is used. Pan-frying and deep-frying add the most calories because the model includes absorbed cooking oil.

Fish Calories vs Chicken, Beef & Eggs

Per 100g in our database (raw where noted): skinless chicken breast ~120 kcal; whole egg ~143 kcal; lean beef sirloin ~177 kcal; shrimp ~85 kcal. Lean fish entries are often lower in calories per 100g than these proteins. Fatty fish like salmon (~208 kcal/100g raw) can be higher in calories but lists omega-3 fats (EPA and DHA) that chicken and beef entries do not contain. The results panel compares your selected serving against chicken, egg, beef, shrimp, and tofu at the same weight.

Logging Fish Calories by Serving Size

To log a meal accurately, enter the weight you actually ate. Example: a 170g raw cod portion in our database lists roughly 139 kcal and 30g protein before cooking adjustments; grilled results will differ slightly based on our retention model. Choose grilling, steaming, or baking in the calculator to see lower estimated calories than pan-fried or deep-fried options for the same raw weight.

Protein vs Calories in Fish

Protein supplies 4 calories per gram; fat supplies 9. Fish entries with high protein and moderate fat — like tuna and salmon — have favorable protein-to-calorie ratios. The calculator shows protein density (grams of protein per 100 calories) so you can compare species for your food log. Most fish in our database list 18–25g protein per 100g raw, with tuna and halibut among the highest.

How We Calculate Fish Calories

We start with per-100g values from USDA FoodData Central (or labeled estimates for regional species). Your raw serving weight is scaled to the selected amount, then adjusted using USDA Nutrient Retention Factors for the chosen cooking method — accounting for moisture loss, nutrient retention, and estimated added fat for fried preparations. Results include calories, macros, selected micronutrients, and % Daily Value based on standard FDA label reference amounts.

Data Sources & Accuracy

Primary data: USDA FoodData Central. Cooking adjustments reference USDA Nutrient Retention Factors (Release 6). Regional species (Rohu, Pomfret, Milkfish, etc.) are marked “(est.)” with source notes. Values are for personal meal logging and journaling only.

Need raw-to-cooked weight conversion by method? Try the Fish Cooking Yield Calculator. For full micronutrient breakdowns, meal presets, or omega-3 totals, try our Fish Nutrition Calculator or Omega-3 Tracker.