Fish, milkfish, cooked, dry heat: Nutrition Facts
Generic food Cooked Fish and Seafood
Fish, milkfish, cooked, dry heat contains 190 kcal per 100 g. A typical serving of 3 oz (85 g) provides about 162 kcal.
Roughly 58% of its calories come from protein, with 42% from fat 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 136% of the Daily Value for Vitamin B12, 52% of the Daily Value for Niacin (B3) and 29% of the Daily Value for selenium.
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.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 190 kcal | |
| Total fat ? | 8.6 g | 11% |
| Saturated fat | not reported | |
| Cholesterol ? | 67 mg | 22% |
| Sodium ? | 92 mg | 4% |
| Total carbohydrates Z | 0 g | 0% |
| Dietary fiber Z | 0 g | 0% |
| Total sugars | not reported | |
| Protein ? | 26.3 g | 53% |
| Vitamin A ? | 33 µg | 4% |
| Vitamin C Z | 0 mg | 0% |
| Thiamin (B1) ? | 0.016 mg | 1% |
| Riboflavin (B2) ? | 0.069 mg | 5% |
| Niacin (B3) ? | 8.3 mg | 52% |
| Pantothenic acid (B5) ? | 0.87 mg | 17% |
| Vitamin B6 ? | 0.49 mg | 29% |
| Folate (B9) C | 18 µg | 5% |
| Vitamin B12 ? | 3.3 µg | 136% |
| Calcium ? | 65 mg | 5% |
| Iron ? | 0.41 mg | 2% |
| Magnesium ? | 38 mg | 9% |
| Phosphorus ? | 208 mg | 17% |
| Potassium ? | 374 mg | 8% |
| Zinc ? | 1.1 mg | 10% |
| Copper ? | 0.044 mg | 5% |
| Manganese ? | 0.026 mg | 1% |
| Selenium I | 16.2 µg | 29% |
% 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 58%
- Fat 42%
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
- Protein26.3 gin the top quarter of finfish and shellfish products (median 19.9 g)
- Fat8.6 gin the top quarter of finfish and shellfish products (median 2.7 g)
- Sodium92 mgbelow the median for finfish and shellfish products (median 93.8 mg)
- Protein per 100 kcal13.9 gprotein density, useful for comparing foods with different calorie levels
- Water62.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Amino acids (18)
| Tryptophan ? | 0.3 g |
|---|---|
| Threonine ? | 1.2 g |
| Isoleucine ? | 1.2 g |
| Leucine ? | 2.1 g |
| Lysine ? | 2.4 g |
| Methionine ? | 0.78 g |
| Cystine ? | 0.28 g |
| Phenylalanine ? | 1 g |
| Tyrosine ? | 0.89 g |
| Valine ? | 1.4 g |
| Arginine ? | 1.6 g |
| Histidine ? | 0.78 g |
| Alanine ? | 1.6 g |
| Aspartic acid ? | 2.7 g |
| Glutamic acid ? | 3.9 g |
| Glycine ? | 1.3 g |
| Proline ? | 0.93 g |
| Serine ? | 1.1 g |
Carotenoids (1)
| Retinol ? | 33 µg |
|---|
Other components (6)
| Water ? | 62.6 g |
|---|---|
| Ash ? | 1.5 g |
| Energy ? | 795 kJ |
| Vitamin A, IU ? | 109 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 18 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 |
|---|---|---|---|---|
| Mollusks, mussel, blue, cooked, moist heat Cooked | 172 | 23.8 g | 7.4 g | 4.5 g |
| Crustaceans, spiny lobster, mixed species, cooked, moist heat Cooked | 143 | 26.4 g | 3.1 g | 1.9 g |
| Mollusks, clam, mixed species, cooked, moist heat Cooked | 148 | 25.6 g | 5.1 g | 2 g |
| Calamari, cooked Cooked | 155 | 19.4 g | 3.8 g | 6.3 g |
| Mollusks, octopus, common, cooked, moist heat Cooked | 164 | 29.8 g | 4.4 g | 2.1 g |
| Mollusks, conch, baked or broiled Cooked | 130 | 26.3 g | 1.7 g | 1.2 g |
| Shrimp, cooked Cooked | 119 | 22.8 g | 1.5 g | 1.7 g |
| Crustaceans, crab, queen, cooked, moist heat Cooked | 115 | 23.7 g | 0 g | 1.5 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 190 kcal. 3 oz (85 g): about 162 kcal.
Is cooked fish high in protein?
Cooked fish contains 26.3 g of protein per 100 g (53% of the 50 g Daily Value), or 22.4 g in 3 oz (85 g). About 58% of its calories come from protein. Compared with other finfish and shellfish products, that is among the highest quarter (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.
How much fat is in cooked fish?
Cooked fish contains 8.6 g of fat per 100 g.
What vitamins and minerals does cooked fish contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B12 (136% DV), Niacin (B3) (52% DV), selenium (29% DV), Vitamin B6 (29% DV) and Pantothenic acid (B5) (17% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked fish?
100 g contains 92 mg of sodium, 4% of the 2,300 mg Daily Value.
Does fish have the same nutrition cooked and raw?
No. Per 100 g, fish, milkfish, cooked, dry heat has 190 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.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 171995. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 90/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.