Cooked white fish: calories and nutrition facts
Cooked white fish has 114 kcal per 100 g. One serving, 1 Fillet (150 g), has 171 kcal.
- Calories
- 114 kcal
- Protein
- 22 g
- Carbohydrates
- 0.3 g
- Fat
- 2.7 g
Per 100 g
Cooked white fish: how many calories?
Cooked white fish has 114 kcal per 100 g, with 22 g protein, 0.3 g carbs and 2.7 g fat. A 150 g serving (1 Fillet) has 171 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
- Protein77%
- Carbohydrates1%
- Fat22%
Calculate a portion
- Calories
- 171 kcal
- Protein
- 33 g
- Carbohydrates
- 0.5 g
- Fat
- 4.1 g
Nutrition facts
| Nutrient | Per 100 g | Per serving (150 g) |
|---|---|---|
| Calories | 114 kcal | 171 kcal |
| Fat | 2.7 g | 4.1 g |
| of which saturated fat | 0.6 g | 0.9 g |
| Carbohydrates | 0.3 g | 0.5 g |
| of which sugars | 0 g | 0 g |
| Fiber | 0 g | 0 g |
| Protein | 22 g | 33 g |
| Sodium | 113 mg | 170 mg |
| Water | 73.8 g | 110.7 g |
| Vitamin C | 0.5 mg | 0.8 mg |
| Calcium | 26 mg | 40 mg |
| Iron | 0.4 mg | 0.7 mg |
| Potassium | 334 mg | 501 mg |
| Magnesium | 29 mg | 44 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(114 kcal) | 6% |
| Fat(2.7 g) | 4% |
| of which saturated fat(0.6 g) | 3% |
| Carbohydrates(0.3 g) | 0% |
| of which sugars(0 g) | 0% |
| Protein(22 g) | 44% |
| Salt(0.28 g) | 5% |
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 fat (3 g or less)
- Low sugars (5 g or less)
- Low sodium (120 mg or less)
Cooked white fish: frequently asked questions
Cooked white fish: how many calories per serving?
A 150 g serving (1 Fillet) has 171 kcal.
Cooked white fish: how much protein?
Cooked white fish contains 22 g of protein per 100 g, 44% of the 50 g reference intake.
Cooked white fish: how much fibre?
Cooked white fish provides 0 g of fibre per 100 g, 0% of the 25 g a day recommended by EFSA.
Cooked white fish: how much makes 100 kcal?
100 kcal is about 88 g of this food.
Recipes with this food
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