Cooked fish: calories and nutrition facts
Cooked fish has 142 kcal per 100 g. One serving, 1 Fillet (150 g), has 213 kcal.
- Calories
- 142 kcal
- Protein
- 22.5 g
- Carbohydrates
- 0.3 g
- Fat
- 5.6 g
Per 100 g
Cooked fish: how many calories?
Cooked fish has 142 kcal per 100 g, with 22.5 g protein, 0.3 g carbs and 5.6 g fat. A 150 g serving (1 Fillet) has 213 kcal. That is less than the average for Starters & Mains (171 kcal per 100 g). Most of its calories come from protein.
Where the calories come from
- Protein63%
- Carbohydrates1%
- Fat36%
Calculate a portion
- Calories
- 213 kcal
- Protein
- 33.8 g
- Carbohydrates
- 0.5 g
- Fat
- 8.4 g
Nutrition facts
| Nutrient | Per 100 g | Per serving (150 g) |
|---|---|---|
| Calories | 142 kcal | 213 kcal |
| Fat | 5.6 g | 8.4 g |
| of which saturated fat | 1.2 g | 1.8 g |
| Carbohydrates | 0.3 g | 0.5 g |
| of which sugars | 0 g | 0 g |
| Fiber | 0 g | 0 g |
| Protein | 22.5 g | 33.8 g |
| Sodium | 98 mg | 148 mg |
| Water | 70.3 g | 105.4 g |
| Vitamin C | 0.8 mg | 1.2 mg |
| Calcium | 28 mg | 41 mg |
| Iron | 0.6 mg | 0.9 mg |
| Potassium | 356 mg | 534 mg |
| Magnesium | 30 mg | 45 mg |
Source: Ciqual food composition table (ANSES, France). Data updated on 2 September 2026.
Share of reference intakes
Per 100 g, compared with an adult's reference intakes (2,000 kcal a day, Regulation (EU) No 1169/2011).
| Nutrient | Of reference intake |
|---|---|
| Calories(142 kcal) | 7% |
| Fat(5.6 g) | 8% |
| of which saturated fat(1.2 g) | 6% |
| Carbohydrates(0.3 g) | 0% |
| of which sugars(0 g) | 0% |
| Protein(22.5 g) | 45% |
| Salt(0.25 g) | 4% |
What the EU thresholds say
Nutrition claim thresholds from Regulation (EC) No 1924/2006, per 100 g.
- High protein (at least 20% of calories)
- Low sugars (5 g or less)
- Low sodium (120 mg or less)
Cooked fish: frequently asked questions
Cooked fish: how many calories per serving?
A 150 g serving (1 Fillet) has 213 kcal.
Cooked fish: how much protein?
Cooked fish contains 22.5 g of protein per 100 g, 45% of the 50 g reference intake.
Cooked fish: how much fibre?
Cooked fish provides 0 g of fibre per 100 g, 0% of the 25 g a day recommended by EFSA.
Cooked fish: how much makes 100 kcal?
100 kcal is about 70 g of this food.
Recipes with this food
More foods in this category
- Chorizo pizza236 kcal
- Coleslaw105 kcal
- Complete crepe with egg, ham and cheese219 kcal
- Cooked beef meatballs217 kcal
- Cooked beef ravioli174 kcal
- Cooked Cheese Ravioli226 kcal
- Cooked Fresh Ravioli198 kcal
- Cooked instant noodles164 kcal
- Cooked vegetable ravioli156 kcal
- Cooked white fish114 kcal
- Coq au vin133 kcal
- Couscous with meat128 kcal
Your personal calorie plan in 2 minutes
Start for free