How many calories are in cooked fish?

100 g of cooked fish has 206 kcal. 3 oz (85 g): about 175 kcal. 0.5 fillet (178 g): about 367 kcal.

Is cooked fish high in protein?

Cooked fish contains 22.1 g of protein per 100 g (44% of the 50 g Daily Value), or 18.8 g in 3 oz (85 g). About 44% of its calories come from protein. Compared with other finfish and shellfish products, that is above the median (median 19.9 g).

How many carbs are in cooked fish?

Cooked fish has 0 g of total carbohydrates per 100 g, including 0 g of fiber and 0 g of sugars.

How much fat is in cooked fish?

Cooked fish contains 12.4 g of fat per 100 g, of which 2.4 g is saturated (12% of the Daily Value).

What vitamins and minerals does cooked fish contain?

Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B12 (117% DV), selenium (75% DV), Vitamin D (66% DV), Niacin (B3) (50% DV) and Vitamin B6 (38% DV). The full list is in the vitamins and minerals table above.

How much sodium is in cooked fish?

100 g contains 61 mg of sodium, 3% of the 2,300 mg Daily Value.

Does fish have the same nutrition cooked and raw?

No. Per 100 g, fish, salmon, Atlantic, farmed, cooked, dry heat has 206 kcal, while fish, halibut, raw, with skin (Alaska Native) has 116 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.

Where does this nutrition data come from?

From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.

Fish, salmon, Atlantic, farmed, cooked, dry heat: Nutrition Facts

Generic food Cooked Fish and Seafood

Fish, salmon, Atlantic, farmed, cooked, dry heat contains 206 kcal per 100 g. A typical serving of 3 oz (85 g) provides about 175 kcal.

Roughly 56% of its calories come from fat, with 44% from protein and 0% from carbohydrates (estimated with general energy factors).

That is more energy than the typical item in finfish and shellfish products on FoodFactly, where the median is 119 kcal per 100 g across 286 foods.

100 g provides 117% of the Daily Value for Vitamin B12, 75% of the Daily Value for selenium and 66% of the Daily Value for Vitamin D.

These values are for the cooked food. Raw and other preparations have their own values, listed separately below.

The data comes from USDA FoodData Central: SR Legacy.

206kcal per 100 g

22.1 gprotein

0 gcarbohydrates

12.4 gfat

175kcal in 3 oz (85 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories C	206 kcal
Total fat ?	12.4 g	16%
Saturated fat C	2.4 g	12%
Cholesterol ?	63 mg	21%
Sodium ?	61 mg	3%
Total carbohydrates Z	0 g	0%
Dietary fiber Z	0 g	0%
Total sugars I	0 g
Protein ?	22.1 g	44%
Vitamin A C	69 µg	8%
Vitamin C ?	3.7 mg	4%
Vitamin D I	13.1 µg	66%
Vitamin E I	1.1 mg	8%
Vitamin K I	0.1 µg	0.1%
Thiamin (B1) ?	0.34 mg	28%
Riboflavin (B2) ?	0.14 mg	10%
Niacin (B3) ?	8 mg	50%
Pantothenic acid (B5) ?	1.5 mg	30%
Vitamin B6 ?	0.65 mg	38%
Folate (B9) C	34 µg	9%
Vitamin B12 ?	2.8 µg	117%
Choline ?	90.5 mg	16%
Calcium ?	15 mg	1%
Iron ?	0.34 mg	2%
Magnesium ?	30 mg	7%
Phosphorus ?	252 mg	20%
Potassium ?	384 mg	8%
Zinc ?	0.43 mg	4%
Copper ?	0.049 mg	5%
Manganese ?	0.016 mg	0.7%
Selenium I	41.4 µg	75%

% 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 44%
Fat 56%

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

Protein22.1 gabove the median for finfish and shellfish products (median 19.9 g)
Fat12.4 gin the top quarter of finfish and shellfish products (median 2.7 g)
Saturated fat2.4 gin the top quarter of finfish and shellfish products (median 0.63 g)
Sodium61 mgbelow the median for finfish and shellfish products (median 93.8 mg)
Protein per 100 kcal10.7 gprotein density, useful for comparing foods with different calorie levels
Water64.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)

Monounsaturated fat C	4.2 g
Polyunsaturated fat C	4.6 g

Amino acids (18)

Tryptophan ?	0.25 g
Threonine ?	0.97 g
Isoleucine ?	1 g
Leucine ?	1.8 g
Lysine ?	2 g
Methionine ?	0.65 g
Cystine ?	0.24 g
Phenylalanine ?	0.86 g
Tyrosine ?	0.75 g
Valine ?	1.1 g
Arginine ?	1.3 g
Histidine ?	0.65 g
Alanine ?	1.3 g
Aspartic acid ?	2.3 g
Glutamic acid ?	3.3 g
Glycine ?	1.1 g
Proline ?	0.78 g
Serine ?	0.9 g

Individual fatty acids (19)

EPA (omega-3, 20:5 n-3) ?	0.69 g
DHA (omega-3, 22:6 n-3) ?	1.5 g
Linoleic acid (omega-6, 18:2) ?	0.67 g
SFA 4:0 I	0 g
SFA 6:0 I	0 g
SFA 8:0 I	0 g
SFA 10:0 I	0.005 g
SFA 12:0 I	0.013 g
SFA 14:0 ?	0.57 g
SFA 16:0 ?	1.5 g
SFA 18:0 ?	0.32 g
MUFA 18:1 ?	2 g
PUFA 18:3 ?	0.11 g
PUFA 20:4 ?	1.3 g
MUFA 16:1 ?	0.77 g
PUFA 18:4 ?	0.18 g
MUFA 20:1 ?	1.4 g
MUFA 22:1 I	0 g
PUFA 22:5 n-3 (DPA) I	0.17 g

Carotenoids (7)

Beta-carotene I	0 µg
Lycopene I	0 µg
Lutein + zeaxanthin I	0 µg
Retinol I	69 µg
Carotene, alpha I	0 µg
Vitamin D (D2 + D3), International Units C	526 IU
Cryptoxanthin, beta I	0 µg

Other components (11)

Water ?	64.8 g
Alcohol I	0 g
Caffeine I	0 mg
Ash ?	1.2 g
Theobromine I	0 mg
Energy C	861 kJ
Vitamin A, IU C	230 IU
Folic acid Z	0 µg
Folate, food ?	34 µg
Vitamin E, added I	0 mg
Vitamin B-12, added I	0 µg

Other forms of Fish

Raw, cooked, dried and processed versions are separate records with their own measured values.

Food	Calories	Protein	Carbs	Fat
Fish, salmon, king, chinook, smoked and canned (Alaska Native) Cooked	150	23.2 g	0 g	5.9 g
Fish, salmon, king, chinook, smoked, brined (Alaska Native) Cooked	430	39.9 g	0 g	30 g
Fish, salmon, king, chinook, liver (Alaska Native)	156	16.6 g	4.3 g	8 g
Fish, whitefish, broad, liver (Alaska Native)	104	11 g	5.1 g	4.4 g
Fish, halibut, raw, with skin (Alaska Native) Raw	116	20.5 g	1.8 g	2.9 g
Fish, salmon, coho (silver), raw (Alaska Native) Raw	140	22.6 g	0 g	5.6 g
Fish, salmon, red, canned, bones removed (Alaska Native) Canned	161	27.3 g	0 g	5.8 g
Fish, whitefish, eggs (Alaska Native)	104	14.7 g	4.9 g	2.9 g
Fish, salmon, red, (sockeye), canned, smoked (Alaska Native) Cooked	206	35.2 g	0 g	7.3 g
Fish, salmon, red, (sockeye), kippered (Alaska Native)	141	24.5 g	0 g	4.8 g
Fish, salmon, king, with skin, kippered, (Alaska Native)	209	23.2 g	0 g	13 g
Fish, sheefish, raw (Alaska Native) Raw	115	22.3 g	0 g	2.8 g

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

Foods with a similar nutritional profile

Food	Calories	Protein	Carbs	Fat
Crustaceans, shrimp, mixed species, cooked, breaded and fried Cooked	242	21.4 g	11.5 g	12.3 g
Mollusks, scallop, mixed species, cooked, breaded and fried Cooked	216	18.1 g	10.1 g	10.9 g
Calamari, cooked Cooked	155	19.4 g	3.8 g	6.3 g
Mollusks, squid, mixed species, cooked, fried Cooked	175	17.9 g	7.8 g	7.5 g
Mollusks, abalone, mixed species, cooked, fried Cooked	189	19.6 g	11.1 g	6.8 g
Clams, baked or broiled Cooked	148	18.2 g	4.4 g	5.7 g
Mollusks, mussel, blue, cooked, moist heat Cooked	172	23.8 g	7.4 g	4.5 g
Shrimp, baked or broiled Cooked	129	16.9 g	1.1 g	5.8 g

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

Source of the nutrition information

USDA FoodData Central: SR Legacy, record 175168. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.

Last updated: November 6, 2026. Data quality score: 100/100 (how it is calculated).

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