Fish, cooked, as ingredient: Nutrition Facts
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Fish, cooked, as ingredient contains 82 kcal per 100 g. A typical serving of 1 fl oz, with ice (23 g) provides about 19 kcal.
Roughly 94% of its calories come from protein, with 6% from fat and 0% from carbohydrates (estimated with general energy factors).
That is less energy than the typical item in not included in a food category on FoodFactly, where the median is 193 kcal per 100 g across 76 foods.
100 g provides 85% of the Daily Value for Vitamin B12, 54% of the Daily Value for selenium and 24% of the Daily Value for phosphorus.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 82 kcal | |
| Total fat C | 0.56 g | 0.7% |
| Saturated fat C | 0.13 g | 0.6% |
| Cholesterol C | 66 mg | 22% |
| Sodium C | 115 mg | 5% |
| Total carbohydrates C | 0 g | 0% |
| Dietary fiber C | 0 g | 0% |
| Total sugars C | 0 g | |
| Protein C | 19.4 g | 39% |
| Vitamin A C | 15 µg | 2% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0.5 µg | 3% |
| Vitamin E C | 0.58 mg | 4% |
| Vitamin K C | 0.1 µg | 0.1% |
| Thiamin (B1) C | 0.024 mg | 2% |
| Riboflavin (B2) C | 0.075 mg | 6% |
| Niacin (B3) C | 3.4 mg | 21% |
| Vitamin B6 C | 0.26 mg | 15% |
| Folate (B9) C | 11 µg | 3% |
| Vitamin B12 C | 2 µg | 85% |
| Choline C | 82.3 mg | 15% |
| Calcium C | 15 mg | 1% |
| Iron C | 0.23 mg | 1% |
| Magnesium C | 25 mg | 6% |
| Phosphorus C | 305 mg | 24% |
| Potassium C | 322 mg | 7% |
| Zinc C | 0.4 mg | 4% |
| Copper C | 0.03 mg | 3% |
| Selenium C | 29.6 µg | 54% |
% 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 94%
- Fat 6%
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
- Protein19.4 gin the top quarter of not included in a food category (median 2.8 g)
- Fiber0 gin the lowest quarter of not included in a food category (median 1.3 g)
- Sugars0 gin the lowest quarter of not included in a food category (median 2.7 g)
- Fat0.56 gbelow the median for not included in a food category (median 0.78 g)
- Saturated fat0.13 gbelow the median for not included in a food category (median 0.16 g)
- Sodium115 mgabove the median for not included in a food category (median 69 mg)
- Protein per 100 kcal23.7 gprotein density, useful for comparing foods with different calorie levels
- Water80 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.077 g |
|---|---|
| Polyunsaturated fat C | 0.21 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.055 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0.12 g |
| Linoleic acid (omega-6, 18:2) C | 0.019 g |
| SFA 4:0 C | 0.002 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0.002 g |
| SFA 12:0 C | 0.001 g |
| SFA 14:0 C | 0.005 g |
| SFA 16:0 C | 0.087 g |
| SFA 18:0 C | 0.028 g |
| MUFA 18:1 C | 0.053 g |
| PUFA 18:3 C | 0.002 g |
| PUFA 20:4 C | 0.01 g |
| MUFA 16:1 C | 0.005 g |
| PUFA 18:4 C | 0.002 g |
| MUFA 20:1 C | 0.008 g |
| MUFA 22:1 C | 0.002 g |
| PUFA 22:5 n-3 (DPA) C | 0.006 g |
Carotenoids (6)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 15 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 80 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 11 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 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 |
|---|---|---|---|---|
| Moose, liver, braised (Alaska Native) Cooked | 155 | 24.4 g | 3.4 g | 4.9 g |
| Steelhead trout, boiled, canned (Alaska Native) Cooked | 159 | 21.1 g | 0 g | 8.3 g |
| Duck, scoter, white-winged, meat (Alaska Native) | 84 | 20.2 g | 0 g | 0.4 g |
| Elk, free range, ground, raw (Shoshone Bannock) Raw | 97 | 20.1 g | 0 g | 1.8 g |
| Elk, free range, roast, eye of round, raw (Shoshone Bannock) Raw | 98 | 19.7 g | 0 g | 2.1 g |
| Sea lion, Steller, kidney (Alaska Native) | 93 | 18.1 g | 1.4 g | 1.7 g |
| Buffalo, free range, top round steak, raw (Shoshone Bannock) Raw | 97 | 21.4 g | 0 g | 1.3 g |
| Chiton, leathery, gumboots (Alaska Native) | 83 | 17.1 g | 0 g | 1.6 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked fish?
100 g of cooked fish has 82 kcal. 1 fl oz, with ice (23 g): about 19 kcal. 1 fl oz, no ice (31 g): about 25 kcal. 1 fl oz, NFS (31 g): about 25 kcal.
Is cooked fish high in protein?
Cooked fish contains 19.4 g of protein per 100 g (39% of the 50 g Daily Value), or 4.5 g in 1 fl oz, with ice (23 g). About 94% 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?
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 0.56 g of fat per 100 g, of which 0.13 g is saturated (0.6% 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 (85% DV), selenium (54% DV), phosphorus (24% DV), Niacin (B3) (21% DV) and Vitamin B6 (15% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked fish?
100 g contains 115 mg of sodium, 5% of the 2,300 mg Daily Value.
Does fish have the same nutrition cooked and raw?
No. Per 100 g, fish, cooked, as ingredient has 82 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: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2710783. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.