For the calorie counters among you (like me), here’s the list of the calories in fish, more specifically the calories in different kinds of based on preparation. Although these are for potion sizes of 100g, it can still vary on what part of the fish is used, so just remember that these are approximations and are for rough measuring purposes.

White Fish	Calories	Fat
Bass (steamed)	125	1.1g
Bloater (grilled)	190	1.8g
Catfish (steamed)	100	1g
Caviar	268	3.5g
Cod fillets (baked)	85	1.2g
Cod in batter (fried)	200	10g
Coley (steamed)	100	1g
Eel jellied	200	2.2g
Flounder (steamed)	68	0.6g
Haddock fresh (steamed)	87	0.7g
Haddock in breadcrumbs (fried)	170	8g
Halibut fresh (steamed)	102	3g
Lemon Sole (steamed)	79	1g
Lobster (meat only)	121	1.3g
Monkfish (steamed)	98	1g
Mullet (steamed)	98	1g
Sole in breadcrumbs (fried)	167	2.7g
Perch	124	1.4g
Pike	97	1.2g
Plaice fresh (steamed)	82	1.5g
Plaice in batter (fried)	260	18g
Pollock	98	1g
Saithe (steamed)	100	1g
Shark	187	2.3g
Sild in oil	273	19g
Skate in batter (fried)	168	10g
Sprats (fried)	350	21g
Sturgeon	96	1.2g
Whiting (steamed)	87	1g
Whiting in breadcrumbs (fried)	189	10g
Oily Fish	Calories	Fat
Anchovies (canned)	276	20g
Herring (grilled)	203	13g
Kippers (baked)	150	9.8g
Mackerel (fried)	254	12g
Pilchards	136	5.7g
Salmon (steamed)	180	12g
Sardines in tomato sauce	170	11g
Sardines in oil	220	14g
Trout (steamed)	99	2.1g
Tuna in oil	179	8g
Tuna in brine	95	0.5g

As you can see above i have separated the Oily fish, such as salmon, mackeral, herring, sardines, pilchards and tuna, which are rich in the type of polyunsaturated fat known as omega-3 fatty acids from the white fish, which are not.

While some other foods contain omega-3s, oily fish contain the eicosapentaenoic acid (EPA) and docosahexaenoic acids (DHA). Studies in recent years have shown that these oils are useful to help minimize joint pain as well as lower the risk of heart disease and some cancers.

Tagged as: Fish, Nutrition