Fish Calories & Nutritional Value Calculator

Also known as: Seafood, Finfish, Fish Fillet

Quick Answer — 3 oz (85g) salmon, raw

154kcalCalories
16.5gProtein
0gCarbs
9.2gFat
0gFiber
By Manish KumarData verified: 2026-03-14

Nutrition Calculator

Unit System

262 kcal Mackerel vs. 105 kcal Cod per 100g Cooked — a 150% Calorie Gap Determined Entirely by Fat, Not Protein

In this calculator, 100g cooked mackerel delivers 262 kcal with 17.8g fat, while 100g cooked cod delivers 105 kcal with just 0.9g fat — both provide 23-24g protein [1][2]. The calorie difference comes almost entirely from lipid content, not protein.

This 150% calorie gap illustrates why logging generic 'fish' underestimates or overestimates intake. Select the species-specific variant in this tool for accurate daily entries.

2.6g Omega-3 in Cooked Mackerel vs. 0.16g in Tilapia — a 16x Difference That Makes Species Selection the Key Variable in Fish Journaling

Omega-3 content ranges from 2.6g per 100g cooked mackerel to 0.16g in cooked tilapia — a 16-fold difference between species [3][8]. Salmon (2.2g) and sardine (1.9g) rank in the top tier, while cod (0.18g) and tuna (0.3g) are substantially lower.

This tool tracks EPA+DHA omega-3 per serving dynamically alongside the standard 25-nutrient panel, so your log captures both macros and this species-dependent micronutrient.

8.9 mcg Vitamin B12 in Cooked Sardine — 371% DV in a Single 100g Serving, 7.4x More Than Cod

Sardine and mackerel dominate B12 content among fish: cooked sardine provides 8.9mcg B12 (371% DV) and mackerel 8.7mcg (363% DV) per 100g [4]. Cod provides just 1.2mcg (50% DV) — adequate but 7.4x lower than sardine.

Every fish variant in this calculator includes B12, vitamin D, and omega-3 in the results panel, enabling nutrient-aware journaling beyond simple calorie and protein tracking.

22.1g to 28.0g Protein per 100g Cooked — All Six Species Exceed Chicken Breast's 22.5g Raw Protein Density

Cooked fish protein ranges from 22.1g (salmon) to 28.0g (tuna) per 100g in this calculator. Even the lowest-protein fish here exceeds chicken breast's raw 22.5g [1]. A standard 4 oz (113g) cooked serving provides roughly 25-32g protein depending on species.

For protein-focused food journaling, fish consistently delivers high protein density. The tuna variants are particularly efficient at 132 kcal for 28.0g protein — a 4.7 kcal-per-gram-protein ratio.

Raw vs. Cooked vs. Grilled vs. Baked: How Water Loss Shifts Nutrient Density by 10-15% per 100g

Cooking concentrates nutrients by evaporating water. In this calculator, raw salmon is 181 kcal/100g while grilled salmon is 216 kcal/100g — a 19% increase per 100g, even though the actual food energy hasn't changed [1][6].

Match your log state to your weighing state: if you weigh fish before cooking, use the raw variant; if after, use cooked/grilled/baked. This eliminates the most common fish-logging error. The formula is: nutrients = (per100g value × grams weighed / 100) + added ingredients.

Fish nutrition facts by type (cooked, per 100g)

Fish TypeCaloriesProteinTotal FatOmega-3Vitamin B12
Salmon20622.1g12.3g2.20g3.20 mcg
Tuna13228.0g1.3g0.30g2.50 mcg
Cod10523.0g0.9g0.18g1.20 mcg
Tilapia12926.2g2.7g0.16g1.60 mcg
Mackerel26224.1g17.8g2.60g8.70 mcg
Sardine20824.6g11.5g1.90g8.90 mcg

Practical Tips for Fish

  • 1

    Match raw entries with raw weights and cooked entries with cooked weights to keep logs consistent.

  • 2

    Use species-specific variants instead of generic fish when possible to reduce calorie and omega-3 variance.

  • 3

    If you add oil or butter during cooking, log it separately using added ingredients for clearer totals.

  • 4

    Piece-based servings are useful for quick journaling, but gram-based entries are best for repeatable precision.

  • 5

    For meal prep, log the full cooked batch weight once, then divide by portions for faster daily tracking.

Frequently Asked Questions — Fish

How many calories are in 100g of fish?
It depends on species and preparation. In this calculator, common cooked entries range from about 105 calories (cod) to about 262 calories (mackerel) per 100g.
Is fish high in protein?
Many fish options are protein-dense. In this tool, cooked variants commonly provide around the low-to-high 20g range of protein per 100g.
Does fish contain carbohydrates?
Most plain fish entries in this calculator contain 0g carbohydrates per 100g. Added sauces or coatings can change totals.
Which fish has the most omega-3?
In general logging terms, richer fish types in this tool (such as mackerel and salmon variants) usually show higher omega-3 values per 100g than lean fish variants.
How can fish fit a calorie-aware food log?
You can choose leaner or richer fish variants based on your logging target, then scale by grams and include added oils or sauces for a more complete entry.
Why are raw and cooked fish calories different?
Cooking changes water and fat concentration per 100g, so raw and cooked entries can differ. Logging the correct state improves consistency.
Are these fish values USDA-based?
Yes. Core values follow USDA-style reference patterns and are paired with cited FDA and NIH context sources for fish-specific nutrients.

Important Notice

This tool is for informational and journaling purposes only. I am NOT a doctor. Nutritional values are based on USDA-style reference data, FDA and NIH source material, and cited research links. Values can vary by species, cut, preparation, and product source. This calculator is a personal awareness utility and does not provide medical guidance.

About the Author

Manish Kumar - Author
Manish KumarNASM Certified Personal Trainer (CPT)

Certified fitness professional and nutrition researcher with over 10 years of experience in the fitness and wellness industry. Founder of Food Nutrify, dedicated to making accurate, science-backed nutrition data accessible to everyone through free, easy-to-use calculators.

NASM Certified Personal TrainerSports Nutrition Specialist

References & Sources

  1. [1] USDA FoodData Central (2026). FoodData Central fish entries for per-100g nutrient comparison. U.S. Department of Agriculture.
  2. [2] U.S. Food and Drug Administration (2025). Advice about eating fish. FDA.
  3. [3] National Institutes of Health Office of Dietary Supplements (2025). Omega-3 Fatty Acids Fact Sheet for Health Professionals. NIH ODS.
  4. [4] USDA National Agricultural Library (2025). Vitamin B12 food sources table. USDA NAL.
  5. [5] USDA National Agricultural Library (2025). Vitamin D food sources table. USDA NAL.
  6. [6] FAO (2014). Fish and Fishery Products: Composition and nutrient variability. FAO Fisheries.
  7. [7] Current Research in Food Science (2023). Fish nutrition research article. ScienceDirect.
  8. [8] Daniel Benetti (2014). Fish Nutrition and Current Issues in Aquaculture: The Balance in Providing Safe and Nutritious Seafood in an Environmentally Sustainable Manner. ResearchGate.
  9. [9] Open-access review (2025). Fish nutrient profiling and quality variation. PubMed Central.
  10. [10] MDPI Fishes (2025). Fish nutrition physiology special issue. MDPI.
  11. [11] Frontiers in Marine Science (2021). Marine science article on fish nutrition-related topics. Frontiers.
  12. [12] Aquaculture International (2014). Fish nutrition and sustainability context. Springer.
  13. [13] Open-access review (2022). Fish and seafood nutritional perspective. PubMed Central.
  14. [14] Wiley (2025). Advances in Nutrition Journal. Wiley Online Library.