Fish Calories and Nutrition Facts per 100g by Type
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Fish calories per 100g range from around 74 calories for lean haddock up to 208 calories for fatty salmon and sardines. Lean white fish like cod, tilapia and haddock deliver 17 to 22 grams of protein at under 100 calories per 100g. Oily fish like salmon, mackerel and sardines are higher in calories but packed with essential omega-3 fatty acids that support heart and brain health.
Fish is one of the most nutritionally efficient foods available. Whether you are tracking calories for weight loss, building muscle, managing cholesterol or simply trying to eat better, understanding the calorie and macro content of different fish types helps you make smarter choices at every meal.
Why Fish Calories Vary So Much
The biggest factor driving calorie differences between fish types is fat content. Fat contains 9 calories per gram compared to 4 calories per gram for protein. This is why a 100g serving of fatty Atlantic salmon contains around 208 calories while a 100g serving of lean cod contains only 82 calories.
Fish broadly fall into two categories:
Lean white fish contain less than 2 to 3 percent fat. These include cod, haddock, tilapia, pollock, sole and flounder. They typically deliver 70 to 130 calories per 100g raw with 17 to 25 grams of protein.
Oily fish contain 5 percent fat or more. These include salmon, mackerel, sardines, herring and trout. They typically deliver 140 to 250 calories per 100g raw but provide substantially higher amounts of omega-3 fatty acids, vitamin D and fat-soluble vitamins.
Both categories are excellent nutritional choices. The right one depends on your dietary goals.
Complete Fish Calories and Nutrition Facts per 100g
Here is a comprehensive fish calorie and nutrition reference table based on USDA FoodData Central data. All values are for raw fish per 100g unless stated:
Salmon Calories and Macros per 100g
Salmon is one of the most searched fish nutrition queries and for good reason. It is also one of the most nutritionally dense foods available.
Salmon macros per 100g raw (Atlantic):
Salmon is higher in calories than white fish due to its fat content, but those extra calories come from omega-3 fatty acids rather than saturated fat. Research published in 2025 found that omega-3 fatty acids support healthy lipid levels and may reduce inflammation in fat tissue, which can otherwise contribute to weight gain. The protein and healthy fat combination also makes salmon one of the most satiating fish options available.
Wild salmon tends to be slightly leaner with around 120 to 130 calories per 100g raw compared to 142 calories for farmed Atlantic salmon.
Tuna Calories and Nutrition per 100g
Tuna is one of the highest protein, lowest calorie fish options available, making it a staple in weight loss and high protein diets.
Tuna macros per 100g:
Canned tuna in water is one of the most protein-dense, lowest calorie foods available across all food categories. The key difference between tuna types is the mercury content. Yellowfin and skipjack tuna are lower in mercury and suitable for regular consumption of 2 to 3 servings per week. Bluefin and albacore tuna are higher in mercury and should be limited to once per week, especially for pregnant individuals.
Tilapia Calories and Nutrition per 100g
Tilapia is one of the most widely consumed fish globally due to its mild flavour, affordability and low calorie count.
Tilapia macros per 100g:
Tilapia fillet calories depend on cooking method. A raw tilapia fillet weighing around 150g contains approximately 144 calories. Baked or grilled, that same fillet cooked delivers around 190 to 200 calories due to moisture loss concentrating the nutrients. Fried tilapia in batter adds 100 to 150 additional calories per fillet from the coating and oil alone.
Fish Calories by Cooking Method
The same fish can vary considerably in calories depending on how it is prepared. Here is how cooking method affects fish calories per 100g cooked:
Fish and chips calories are one of the most searched fish calorie queries. A standard restaurant portion of fish and chips contains approximately 800 to 1,000 calories, with the chips contributing 400 to 500 calories and the battered fish fillet contributing 300 to 450 calories depending on size and batter thickness. A homemade oven-baked version using a lean white fish fillet and oven chips can cut this down to 400 to 500 calories for the same portion size.
Fish Protein per 100g: Which Fish Has the Most?
For those focused on protein intake, here are the highest protein fish options per 100g cooked:
Yellowfin tuna delivers approximately 30g of protein per 100g cooked. Canned tuna in water provides 26 to 27g. Halibut and tilapia both reach around 25 to 26g. Atlantic salmon cooked provides 22 to 24g. Sardines provide around 24g per 100g.
Fish protein is a complete protein, meaning it contains all nine essential amino acids your body cannot produce independently. The protein in fish is also highly bioavailable, meaning your body absorbs and uses it efficiently compared to many plant-based protein sources.
Fish Nutritional Value per 100g: Key Micronutrients
Fish calories are only part of the nutritional picture. Fish is one of the most micronutrient-dense foods available:
Omega-3 fatty acids (EPA and DHA): Found primarily in oily fish like salmon, mackerel and sardines. Essential for heart health, brain function, reducing inflammation and supporting eye health. Two to three servings of oily fish per week covers most adults' omega-3 requirements. A 2025 study found that higher fish intake is linked to a significant reduction in depression risk.
Vitamin D: Fish is one of the few natural dietary sources of vitamin D. Salmon provides up to 570 IU per 100g cooked, covering a large proportion of the daily requirement. Vitamin D supports bone health, immune function and mood regulation.
Vitamin B12: Essential for nerve function, red blood cell formation and energy metabolism. Salmon provides around 4.9mcg per 100g cooked, well above the daily adult requirement of 2.4mcg. Sardines are even higher at around 8.9mcg per 100g.
Selenium: A powerful antioxidant that supports thyroid health and immune function. Fish is one of the most reliable dietary sources of selenium, with tuna, salmon and sardines all delivering 30 to 45mcg per 100g cooked.
Iodine: Particularly high in white fish like cod and haddock. Iodine is essential for thyroid function and metabolic health.
Phosphorus: Supports bone health and energy metabolism. Most fish provide 200 to 400mg of phosphorus per 100g cooked.
Best Fish for Weight Loss
Fish is one of the most effective weight loss foods available because it combines high protein with relatively low calories. The high protein content promotes satiety, helping to reduce total calorie intake throughout the day. Research shows that protein-rich foods like fish also have a slightly higher thermic effect, meaning your body burns slightly more calories digesting them compared to carbohydrates or fats.
For weight loss, the best fish choices are:
Cod at 82 calories per 100g raw with 18g of protein. Haddock at 74 calories per 100g with 16.5g of protein. Tilapia at 96 calories per 100g with 20g of protein. Canned tuna in water at 109 calories per 100g with 24g of protein. Pollock at 92 calories per 100g with 19g of protein.
Even oily fish like salmon and sardines support weight loss effectively. Their omega-3 content supports metabolic health and the higher fat content means smaller portions deliver greater satiety.
Pairing fish with a structured weight loss meal plan ensures you are hitting your protein and calorie targets consistently across all meals rather than relying on single food choices to carry your nutrition.
Mercury in Fish: What You Need to Know
Mercury content is an important consideration when eating fish regularly. Large predatory fish accumulate mercury through the food chain in a process called bioaccumulation.
Low mercury, safe for regular consumption: Salmon, sardines, tilapia, cod, haddock, trout, pollock, herring, mackerel (Atlantic), canned light tuna.
Moderate mercury, limit to 2 to 3 servings per week: Albacore tuna, halibut, yellowfin tuna, sea bass.
Higher mercury, limit to once per week or less: Swordfish, shark, king mackerel, tilefish, bigeye tuna.
For most adults eating a variety of fish, mercury is not a meaningful concern. For pregnant women and young children, sticking to the low mercury options listed above is recommended.
Fresh vs Frozen vs Canned Fish: Does It Affect Calories?
Fresh and frozen fish have virtually identical calorie and macro profiles when comparing the same species. Freezing does not meaningfully change the nutritional content.
Canned fish in water is also comparable to fresh in terms of protein and calories. Canned tuna in water and canned salmon both retain their full protein and omega-3 content. Avoid canned fish in oil if you are counting calories as the added oil can double the calorie count per serving.
Smoked fish tends to be higher in sodium than fresh fish but similar in calories and macros, making it a reasonable choice for flavour variety.
For anyone following a structured healthy eating plan, including fish two to three times per week across different preparations is one of the most effective ways to hit protein targets and micronutrient requirements consistently.
