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Calories in Fish

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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 fishNon oily fish
AnchoviesAyr
BloaterCatfish
CachaCod
CarpCole
EelDover sole
HerringFlounder
HilsaFlying fish
Jack fishHaddock
KatlaHake
KipperHalibut
MackerelHoki
Orange roughyJohn dory
PangasKalabasu
PilchardsLemon sole
SalmonLing
SardinesMonkfish
SpratsParrot fish
SwordfishPlaice
TroutPollack
Tuna (fresh)Pomfret
WhitebaitRed mullet/ grey mullet
Red fish
Red snapper
Rock salmon/dogfish
Sea bass
Skate
Tuna (canned)
Whiting

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