Calories in Fish

Fish is freshwater or saltwater finfish, as distinct from shellfish, crayfish, lobster, crab etc.

These tables show the energy and protein content, plus fat and cholesterol levels. Based on
100 gram servings (about 3.5 ounces).

Fish has no carbohydrate making it an excellent source of protein.

Fish Calories and Nutrients

Per 100 grams (3.5 ounces) of fish

Fish Calories Protein
Total Fat
Saturated Fat
Anchovy (European, canned in oil, drained solids) 210 28.89 9.71 2.203 85
(farmed, Atlantic)
206 22.1 12.3 2.5 63
(Pink, canned, drained, with bone)
136 23.1 4.8 0.8 82
Tuna (salad) 187 16.04 9.26 1.544 13
Whitefish (mixed species, cooked, dry heat) 172 24.47 7.51 1.162 77

See the full range of Fish and Seafood items.

The omega-3 fatty acids found in fish make up an effective part of any weight loss program. They’ve been shown to improve glucose-insulin metabolism and to reduce cardiovascular risk.

  • Mori, T. A., Bao, D. Q., Burke, V., Puddey, I. B., Watts, G. F., & Beilin, L. J. (1999). Dietary fish as a major component of a weight-loss diet: effect on serum lipids, glucose, and insulin metabolism in overweight hypertensive subjects. The American journal of clinical nutrition, 70(5), 817-825. Link
  • Thorsdottir, I., Tomasson, H., Gunnarsdottir, I., Gisladottir, E., Kiely, M., Parra, M. D., … & Martinez, J. A. (2007). Randomized trial of weight-loss-diets for young adults varying in fish and fish oil content. International journal of obesity, 31(10), 1560-1566. Link