Calories in Fish

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.

Additional Resources

Copyright 2012 Fat Loss School - Privacy Policy - Contact Us