Omega-3 fatty acid is a type of polyunsaturated fatty acid that helps decrease the risk of heart disease. Although it is present in all fish, oily fish contain much higher levels of these oils than white (or non-oily) fish.
Oily fish is also especially good for you as the bones are often soft and easily chewable, which means you are more likely to eat the bones which are full of calcium, fluoride and phosphorus. However, the calories in fish depend on whether it is an oily fish or a white fish (e.g. cod, haddock, plaice). Oily fish tends to be higher in calories than white fish. See full table of oily and non-oily fish at the bottom of the page. (*oily fish)
| Fish Product per 1 oz./ 28 gr (unless otherwise stated) | Calories | Fat (gr) |
| Calories in Anchovy* Fillet, canned and drained | 76 cal | 5.5g |
| Calories in Bloater*, filleted and grilled | 70 cal | 4.3g |
| Calories in Caviar, black | 72 cal | 4.4g |
| Calories in Cod Fillet in Batter | 70 cal | 4.3g |
| Calories in Cod Fillet, raw | 21 cal | 0.3g |
| Calories in Cod Steak, frozen and raw | 19 cal | 0.3g |
| Calories in Cod Steamed | 25 cal | 0.3g |
| Calories in Cod’s Roe, hard and raw | 30 cal | 1.2g |
| Calories in Coley, raw | 23 cal | 0.2g |
| Calories in Fish Cake, grilled (1 average size fish cake) | 100 cal | 5.0g |
| Calories in Fish Finger, grilled (1 average size fish finger) | 50 cal | 2.1g |
| Calories in Haddock Fillet, raw | 20 cal | 0.2g |
| Calories in Haddock Fillet, smoked, raw | 23 cal | 0.2g |
| Calories in Haddock Fillet, smoked, steamed | 29 cal | 0.3g |
| Calories in Hake, raw | 21 cal | 0.2g |
| Calories in Halibut Fillet, raw | 29 cal | 0.5g |
| Calories in Herring*, grilled | 66 cal | 3.6g |
| Calories in Herring*, raw | 55 cal | 3.9g |
| Calories in Herring *, rollmop | 56 cal | 4.2g |
| Calories in Herring’s Roes, soft | 25 cal | 0.5g |
| Calories in Huss | 35 cal | 1.0g |
| Calories in Kipper* Fillet, grilled | 73 cal | 5.5g |
| Calories in Kipper* Fillet, smoked, raw | 65 cal | 5.1g |
| Calories in Kipper* on the bone, grilled | 46 cal | 3.5g |
| Calories in Mackerel* Fillet, raw | 62 cal | 4.5g |
| Calories in Mackerel* Fillet, smoked | 100 cal | 8.7g |
| Calories in Mackerel*, fried | 78 cal | 5.6g |
| Calories in Monkfish, raw | 19 cal | 0.1g |
| Calories in Mullet, grey, raw | 34 cal | 0.6g |
| Calories in Mullet, red, raw | 32 cal | 0.6g |
| Calories in Parrot Fish | 24 cal | 0.1g |
| Calories in Pike Fillet, raw | 27 cal | 0.3g |
| Calories in Pilchards* in Tomato Sauce | 40 cal | 2.2g |
| Calories in Plaice Fillet, fried in breadcrumbs | 64 cal | 3.8g |
| Calories in Plaice Fillet, grilled | 31 cal | 0.6g |
| Calories in Plaice Fillet, raw | 22 cal | 0.4g |
| Calories in Salmon* Steaks, raw | 50 cal | 3.0g |
| Calories in Salmon*, meat only, steamed | 55 cal | 3.4g |
| Calories in Salmo*n on the bone, steamed | 43 cal | 2.6g |
| Calories in Salmon*, pink, canned | 44 cal | 1.9g |
| Calories in Salmon*, red, canned | 48 cal | 2.6g |
| Calories in Salmon*, smoked | 40 cal | 1.3g |
| Calories in Sardines* in Tomato Sauce | 45 cal | 2.7g |
| Calories in Sardines*, canned in oil | 61 cal | 3.8g |
| Calories in Sardines*, fresh, raw | 46 cal | 2.6g |
| Calories in Shark, raw | 29 cal | 0.1g |
| Calories in Skate | 19 cal | 0.1g |
| Calories in Skate, grilled | 24 cal | 0.1g |
| Calories in Sole Fillet (Dover / Lemon) poached | 26 cal | 0.3g |
| Calories in Sole Fillet (Dover / Lemon) raw | 24 cal | 0.3g |
| Calories in Sprats*, raw | 49 cal | 3.1g |
| Calories in Sprats*, fried (1 average size) | 111 cal | 9.6g |
| Calories in Swordfish* Fillet | 34 cal | 1.3g |
| Calories in Tilapia, raw | 24 cal | 0.4g |
| Calories in Trout* Fillet, grilled | 39 cal | 1.5g |
| Calories in Trout* Fillet, raw | 38 cal | 1.6g |
| Calories in Trout* Fillet, smoked | 39 cal | 1.5g |
| Calories in Trout* on the bone, grilled | 28 cal | 1.1g |
| Calories in Trout*, grilled (1 average size trout) | 200 cal | 7.7g |
| Calories in Tuna, canned in brine, drained | 28 cal | 0.2g |
| Calories in Tuna, canned in oil, drained | 53 cal | 2.5g |
| Calories in Tuna*, fresh | 40 cal | 1.3g |
| Calories in Turbot | 27 cal | 0.8g |
| Calories in Whitebait*, fried | 150 cal | 13.6g |
| Calories in Whiting, raw | 25 cal | 0.3g |
| Oily fish | Non oily fish |
| Anchovies | Ayr |
| Bloater | Catfish |
| Cacha | Cod |
| Carp | Cole |
| Eel | Dover sole |
| Herring | Flounder |
| Hilsa | Flying fish |
| Jack fish | Haddock |
| Katla | Hake |
| Kipper | Halibut |
| Mackerel | Hoki |
| Orange roughy | John dory |
| Pangas | Kalabasu |
| Pilchards | Lemon sole |
| Salmon | Ling |
| Sardines | Monkfish |
| Sprats | Parrot fish |
| Swordfish | Plaice |
| Trout | Pollack |
| Tuna (fresh) | Pomfret |
| Whitebait | Red mullet/ grey mullet |
| Red fish | |
| Red snapper | |
| Rock salmon/dogfish | |
| Sea bass | |
| Skate | |
| Tuna (canned) | |
| Whiting |
