How many calories are in raw fish?

100 g of raw fish has 56 kcal. 1 fillet (77 g): about 43 kcal. 3 oz (85 g): about 48 kcal.

Is raw fish high in protein?

Raw fish contains 12.2 g of protein per 100 g (24% of the 50 g Daily Value), or 9.4 g in 1 fillet (77 g). About 93% of its calories come from protein. Compared with other finfish and shellfish products, that is in the lowest quarter (median 19.9 g).

How many carbs are in raw fish?

Raw 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 raw fish?

Raw fish contains 0.41 g of fat per 100 g, of which 0.12 g is saturated (0.6% of the Daily Value).

What vitamins and minerals does raw fish contain?

Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B12 (68% DV), selenium (29% DV), phosphorus (23% DV) and choline (12% DV). The full list is in the vitamins and minerals table above.

How much sodium is in raw fish?

100 g contains 333 mg of sodium, 14% of the 2,300 mg Daily Value.

Does fish have the same nutrition raw and cooked?

No. Per 100 g, fish, pollock, Alaska, raw (may contain additives to retain moisture) has 56 kcal, while fish, salmon, king, chinook, smoked and canned (Alaska Native) has 150 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, pollock, Alaska, raw (may contain additives to retain moisture): Nutrition Facts

Generic food Raw Fish and Seafood

Fish, pollock, Alaska, raw (may contain additives to retain moisture) contains 56 kcal per 100 g. A typical serving of 1 fillet (77 g) provides about 43 kcal.

Roughly 93% of its calories come from protein, with 7% from fat and 0% from carbohydrates (estimated with general energy factors).

That is less 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 68% of the Daily Value for Vitamin B12, 29% of the Daily Value for selenium and 23% of the Daily Value for phosphorus.

These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.

The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.

56kcal per 100 g

12.2 gprotein

0 gcarbohydrates

0.41 gfat

43kcal in 1 fillet (77 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories C	56 kcal
Total fat M	0.41 g	0.5%
Saturated fat C	0.12 g	0.6%
Trans fat C	0.016 g
Cholesterol M	46 mg	15%
Sodium M	333 mg	14%
Total carbohydrates Z	0 g	0%
Dietary fiber Z	0 g	0%
Total sugars Z	0 g
Protein M	12.2 g	24%
Vitamin A ?	3 µg	0.3%
Vitamin C M	0 mg	0%
Vitamin D ?	0.2 µg	1%
Vitamin E M	0.49 mg	3%
Vitamin K M	0 µg	0%
Thiamin (B1) M	0.03 mg	3%
Riboflavin (B2) M	0.08 mg	6%
Niacin (B3) M	0.65 mg	4%
Pantothenic acid (B5) M	0.24 mg	5%
Vitamin B6 M	0.069 mg	4%
Folate (B9) C	3 µg	0.8%
Vitamin B12 M	1.6 µg	68%
Choline C	65 mg	12%
Calcium M	15 mg	1%
Iron M	0.22 mg	1%
Magnesium M	16 mg	4%
Phosphorus M	284 mg	23%
Potassium M	160 mg	3%
Zinc M	0.31 mg	3%
Copper M	0.031 mg	3%
Manganese M	0.011 mg	0.5%
Selenium M	15.9 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 93%
Fat 7%

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

Protein12.2 gin the lowest quarter of finfish and shellfish products (median 19.9 g)
Fat0.41 gin the lowest quarter of finfish and shellfish products (median 2.7 g)
Saturated fat0.12 gin the lowest quarter of finfish and shellfish products (median 0.63 g)
Sodium333 mgin the top quarter of finfish and shellfish products (median 93.8 mg)
Protein per 100 kcal21.8 gprotein density, useful for comparing foods with different calorie levels
Water86.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)

Monounsaturated fat C	0.079 g
Polyunsaturated fat C	0.2 g

Sugars and starch (5)

Starch M	0 g
Fructose M	0 g
Lactose M	0 g
Maltose M	0 g
Galactose M	0 g

Amino acids (18)

Tryptophan M	0.17 g
Threonine M	0.54 g
Isoleucine M	0.57 g
Leucine M	0.98 g
Lysine M	1.1 g
Methionine M	0.37 g
Cystine M	0.13 g
Phenylalanine M	0.47 g
Tyrosine M	0.45 g
Valine M	0.62 g
Arginine M	0.86 g
Histidine M	0.26 g
Alanine M	0.69 g
Aspartic acid M	1.2 g
Glutamic acid M	1.9 g
Glycine M	0.55 g
Proline M	0.46 g
Serine M	0.5 g

Individual fatty acids (46)

EPA (omega-3, 20:5 n-3) M	0.049 g
DHA (omega-3, 22:6 n-3) M	0.12 g
ALA (omega-3, 18:3 n-3) M	0.001 g
Linoleic acid (omega-6, 18:2) ?	0.016 g
SFA 4:0 ?	0 g
SFA 6:0 M	0 g
SFA 8:0 M	0 g
SFA 10:0 ?	0 g
SFA 12:0 M	0.001 g
SFA 14:0 M	0.004 g
SFA 16:0 M	0.087 g
SFA 18:0 M	0.029 g
SFA 20:0 M	0 g
MUFA 18:1 ?	0.052 g
PUFA 18:3 ?	0.001 g
PUFA 20:4 M	0.005 g
SFA 22:0 M	0 g
MUFA 14:1 M	0.001 g
MUFA 16:1 ?	0.004 g
PUFA 18:4 M	0.001 g
MUFA 20:1 M	0.01 g
MUFA 22:1 ?	0.001 g
PUFA 22:5 n-3 (DPA) M	0.004 g
SFA 15:0 M	0.001 g
SFA 17:0 M	0.001 g
SFA 24:0 M	0 g
TFA 16:1 t M	0.001 g
TFA 18:1 t M	0.004 g
TFA 22:1 t M	0 g
TFA 18:2 t not further defined M	0.011 g
PUFA 18:2 CLAs M	0 g
MUFA 24:1 c M	0.005 g
PUFA 20:2 n-6 c,c M	0.001 g
MUFA 16:1 c M	0.003 g
MUFA 18:1 c M	0.048 g
PUFA 18:2 n-6 c,c M	0.004 g
MUFA 22:1 c M	0.001 g
PUFA 18:3 n-6 c,c,c M	0 g
MUFA 17:1 M	0.004 g
PUFA 20:3 ?	0.002 g
Fatty acids, total trans-monoenoic C	0.004 g
Fatty acids, total trans-polyenoic C	0.011 g
MUFA 15:1 M	0.001 g
PUFA 20:3 n-3 M	0.001 g
PUFA 20:3 n-6 M	0.002 g
PUFA 22:4 M	0 g

Carotenoids (15)

Beta-carotene Z	0 µg
Lycopene Z	0 µg
Lutein + zeaxanthin Z	0 µg
Retinol M	3 µg
Carotene, alpha Z	0 µg
Vitamin D (D2 + D3), International Units M	8 IU
Vitamin D3 (cholecalciferol) M	0.2 µg
Cryptoxanthin, beta Z	0 µg
Tocopherol, beta M	0 mg
Tocopherol, gamma M	0 mg
Tocopherol, delta M	0 mg
Tocotrienol, alpha M	0 mg
Tocotrienol, beta M	0 mg
Tocotrienol, gamma M	0 mg
Tocotrienol, delta M	0 mg

Other components (13)

Water M	86.8 g
Alcohol ?	0 g
Caffeine Z	0 mg
Ash M	1.4 g
Theobromine Z	0 mg
Energy C	233 kJ
Vitamin A, IU ?	10 IU
Vitamin K (Menaquinone-4) M	0 µg
Vitamin K (Dihydrophylloquinone) M	0 µg
Folic acid Z	0 µg
Folate, food ?	3 µg
Vitamin E, added Z	0 mg
Vitamin B-12, added Z	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
Mollusks, scallop, mixed species, raw Raw	69	12.1 g	3.2 g	0.49 g
Crustaceans, shrimp, mixed species, raw (may contain additives to retain moisture) Raw	71	13.6 g	0.91 g	1 g
Crustaceans, crayfish, mixed species, farmed, raw Raw	72	14.9 g	0 g	0.97 g
Mollusks, mussel, blue, raw Raw	86	11.9 g	3.7 g	2.2 g
Mollusks, octopus, common, raw Raw	82	14.9 g	2.2 g	1 g
Mollusks, clam, mixed species, raw Raw	86	14.7 g	3.6 g	0.96 g
Clams, raw Raw	86	14.7 g	3.6 g	0.96 g
Crustaceans, shrimp, farm raised, raw Raw	76	15.6 g	0.49 g	0.8 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 175130. 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.