How many calories are in cooked fish fillet?

100 g of cooked fish fillet has 195 kcal.

Is cooked fish fillet high in protein?

Cooked fish fillet contains 18.2 g of protein per 100 g (36% of the 50 g Daily Value). About 37% of its calories come from protein. Compared with other not included in a food category, that is among the highest quarter (median 2.8 g).

How many carbs are in cooked fish fillet?

Cooked fish fillet has 8.3 g of total carbohydrates per 100 g, including 0.3 g of fiber and 0.14 g of sugars.

How much fat is in cooked fish fillet?

Cooked fish fillet contains 10.1 g of fat per 100 g, of which 3.2 g is saturated (16% of the Daily Value).

What vitamins and minerals does cooked fish fillet contain?

Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B12 (72% DV), selenium (53% DV), Niacin (B3) (26% DV), phosphorus (20% DV) and Vitamin B6 (16% DV). The full list is in the vitamins and minerals table above.

How much sodium is in cooked fish fillet?

100 g contains 240 mg of sodium, 10% of the 2,300 mg Daily Value.

Where does this nutrition data come from?

From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 13, 2026. Each value above shows whether it was measured, calculated or taken from a label.

Fish fillet, fried as ingredient in sandwiches: Nutrition Facts

Generic food Cooked Other Foods

Fish fillet, fried as ingredient in sandwiches contains 195 kcal per 100 g.

Roughly 46% of its calories come from fat, with 37% from protein and 17% from carbohydrates (estimated with general energy factors).

That is close to the median for not included in a food category on FoodFactly (193 kcal per 100 g).

100 g provides 72% of the Daily Value for Vitamin B12, 53% of the Daily Value for selenium and 26% of the Daily Value for Niacin (B3).

The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.

195kcal per 100 g

18.2 gprotein

8.3 gcarbohydrates

10.1 gfat

Nutrition facts

Amount

The source reports no household measures (such as cups or pieces) for this food, so only weights are offered.

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories C	195 kcal
Total fat C	10.1 g	13%
Saturated fat C	3.2 g	16%
Cholesterol C	60 mg	20%
Sodium C	240 mg	10%
Total carbohydrates C	8.3 g	3%
Dietary fiber C	0.3 g	1%
Total sugars C	0.14 g
Protein C	18.2 g	36%
Vitamin A C	17 µg	2%
Vitamin C C	0 mg	0%
Vitamin D C	0.5 µg	3%
Vitamin E C	1.5 mg	10%
Vitamin K C	14.7 µg	12%
Thiamin (B1) C	0.12 mg	10%
Riboflavin (B2) C	0.11 mg	8%
Niacin (B3) C	4.2 mg	26%
Vitamin B6 C	0.27 mg	16%
Folate (B9) C	38 µg	10%
Vitamin B12 C	1.7 µg	72%
Choline C	71.9 mg	13%
Calcium C	22 mg	2%
Iron C	0.8 mg	4%
Magnesium C	25 mg	6%
Phosphorus C	250 mg	20%
Potassium C	312 mg	7%
Zinc C	0.44 mg	4%
Copper C	0.041 mg	5%
Selenium C	28.9 µg	53%

% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.

Nutritional breakdown

Protein 37%
Carbohydrates 17%
Fat 46%

Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).

Vitamins and minerals, % Daily Value per 100 g

Nutritional insights

Protein18.2 gin the top quarter of not included in a food category (median 2.8 g)
Fiber0.3 gbelow the median for not included in a food category (median 1.3 g)
Sugars0.14 gin the lowest quarter of not included in a food category (median 2.7 g)
Fat10.1 gin the top quarter of not included in a food category (median 0.78 g)
Saturated fat3.2 gin the top quarter of not included in a food category (median 0.16 g)
Sodium240 mgabove the median for not included in a food category (median 69 mg)
Protein per 100 kcal9.3 gprotein density, useful for comparing foods with different calorie levels
Water63.1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)

Monounsaturated fat C	3 g
Polyunsaturated fat C	3.2 g

Individual fatty acids (19)

EPA (omega-3, 20:5 n-3) C	0.043 g
DHA (omega-3, 22:6 n-3) C	0.092 g
Linoleic acid (omega-6, 18:2) C	2.9 g
SFA 4:0 C	0.001 g
SFA 6:0 C	0 g
SFA 8:0 C	0 g
SFA 10:0 C	0.001 g
SFA 12:0 C	0.001 g
SFA 14:0 C	0.009 g
SFA 16:0 C	0.9 g
SFA 18:0 C	2.2 g
MUFA 18:1 C	3 g
PUFA 18:3 C	0.17 g
PUFA 20:4 C	0.009 g
MUFA 16:1 C	0.013 g
PUFA 18:4 C	0.002 g
MUFA 20:1 C	0.035 g
MUFA 22:1 C	0.004 g
PUFA 22:5 n-3 (DPA) C	0.005 g

Carotenoids (6)

Beta-carotene C	0 µg
Lycopene C	0 µg
Lutein + zeaxanthin C	7 µg
Retinol C	17 µg
Carotene, alpha C	0 µg
Cryptoxanthin, beta C	0 µg

Other components (8)

Water C	63.1 g
Alcohol C	0 g
Caffeine C	0 mg
Theobromine C	0 mg
Folic acid C	14 µg
Folate, food C	14 µg
Vitamin E, added C	0 mg
Vitamin B-12, added C	0 µg

Foods with a similar nutritional profile

Food	Calories	Protein	Carbs	Fat
Steelhead trout, boiled, canned (Alaska Native) Cooked	159	21.1 g	0 g	8.3 g
Fish, salmon, king, chinook, smoked and canned (Alaska Native) Cooked	150	23.2 g	0 g	5.9 g
Moose, liver, braised (Alaska Native) Cooked	155	24.4 g	3.4 g	4.9 g
Fish, halibut, cooked, with skin (Alaska Native) Cooked	113	22.1 g	0 g	2.7 g
Fish, salmon, king, chinook, liver (Alaska Native)	156	16.6 g	4.3 g	8 g
Fish, pike, northern, liver (Alaska Native)	156	16.6 g	4.3 g	8 g
Fish, salmon, king (chinook), raw (Alaska Native) Raw	187	20.3 g	0 g	11.7 g
Fish, salmon, tipnuk, fermented (Alaska Native)	159	15.9 g	0 g	10.6 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Source of the nutrition information

USDA FoodData Central: FNDDS (Survey), record 2710784. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 13, 2026.

Last updated: November 13, 2026. Data quality score: 90/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.