Fish Calories & Nutritional Value Calculator

Also known as: Seafood, Finfish, Fish Fillet

Quick Answer — 100g salmon (cooked)

206kcalCalories
22.1gProtein
0gCarbs
12.3gFat
0gFiber
By Manish KumarData verified: 2026-03-14

Nutrition Calculator

Unit System

Salmon vs. Cod vs. Tilapia: The 400-Calorie Swing Between Fatty and Lean Fish

Fish calories vary by species and preparation. In this calculator, 100g tuna (cooked) is about 132 calories, while 100g mackerel (cooked) is about 262 calories [1][2].

For food logging, the biggest differences usually come from the fish type and moisture/fat shift between raw and cooked forms. Selecting the exact variant improves consistency in daily entries.

Beyond Protein: The Full Vitamin and Mineral Spectrum in Different Fish Species

Most fish entries are high in protein and naturally low in carbohydrates. Fat content can range from very lean options (like cod or tuna) to richer options (like salmon or mackerel), which changes calorie density per 100g [1][6].

This tool tracks commonly logged micronutrients including selenium, phosphorus, potassium, and zinc, plus fish-specific highlights such as omega-3, vitamin B12, and vitamin D for awareness-focused journaling [3][4][5].

Fish Protein Quality: PDCAAS Scores, Leucine, and Digestibility Compared

Protein values differ by fish type and cooking state. In this calculator, many cooked options land around the low-to-high 20g range per 100g, with tuna and tilapia generally on the leaner high-protein side [1].

For practical tracking, a 4 oz (113g) serving often provides roughly 20-32g protein depending on species and preparation.

Selenium, Iodine, and Vitamin D: Three Nutrients Where Fish Has No Equal

Fish entries can contribute omega-3 fatty acids, vitamin B12, vitamin D, selenium, and phosphorus in one log entry. The amounts vary meaningfully by species, which is why species-level presets are included in this calculator [3][4][5].

Use this page as an informational utility for portion awareness and journaling patterns across fish types, meal timing, and preparation styles.

EPA and DHA Omega-3s: Which Fish Delivers the Most Per Serving?

Omega-3 values are shown dynamically in the result panel for fish variants. Higher-fat species generally show higher omega-3 totals per serving, while lean species usually show lower values [3][8][9].

Because portions differ, scaling by grams matters: doubling serving weight doubles omega-3 and other tracked nutrients in this tool.

Fillet vs. Whole Fish: Accounting for Bones, Skin, and Edible Portion in Your Count

Use this sequence: (1) pick fish type and variant, (2) choose a serving size (or custom grams), (3) add optional ingredients, and (4) calculate. This captures the biggest intake differences for logging [1].

Calculation formula: Total calories = (calories per 100g x selected grams / 100) + added ingredient calories. The same scaling is applied to protein, fats, micronutrients, and fish-specific nutrient highlights.

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.