Fish, raw: Nutrition Facts
Generic food Raw Fish and Seafood
Fish, raw contains 94 kcal per 100 g. A typical serving of 1 cup (135 g) provides about 127 kcal.
Roughly 77% of its calories come from protein, with 23% from fat and 0% from carbohydrates (estimated with general energy factors).
That is less energy than the typical item in fish on FoodFactly, where the median is 188 kcal per 100 g across 109 foods.
100 g provides 91% of the Daily Value for Vitamin B12, 48% of the Daily Value for selenium and 18% 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 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 | 94 kcal | |
| Total fat C | 2.3 g | 3% |
| Saturated fat C | 0.56 g | 3% |
| Cholesterol C | 55 mg | 18% |
| Sodium C | 83 mg | 4% |
| Total carbohydrates C | 0 g | 0% |
| Dietary fiber C | 0 g | 0% |
| Total sugars C | 0 g | |
| Protein C | 17.2 g | 34% |
| Vitamin A C | 8 µg | 0.9% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 1.3 µg | 7% |
| Vitamin E C | 0.51 mg | 3% |
| Vitamin K C | 0.9 µg | 0.8% |
| Thiamin (B1) C | 0.038 mg | 3% |
| Riboflavin (B2) C | 0.059 mg | 5% |
| Niacin (B3) C | 2.1 mg | 13% |
| Vitamin B6 C | 0.15 mg | 9% |
| Folate (B9) C | 14 µg | 4% |
| Vitamin B12 C | 2.2 µg | 91% |
| Choline C | 59.4 mg | 11% |
| Calcium C | 18 mg | 1% |
| Iron C | 0.32 mg | 2% |
| Magnesium C | 22 mg | 5% |
| Phosphorus C | 219 mg | 18% |
| Potassium C | 272 mg | 6% |
| Zinc C | 0.5 mg | 5% |
| Copper C | 0.039 mg | 4% |
| Selenium C | 26.2 µg | 48% |
% 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 77%
- Fat 23%
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
- Protein17.2 gin the lowest quarter of fish (median 20.6 g)
- Sugars0 gin the lowest quarter of fish (median 0.01 g)
- Fat2.3 gin the lowest quarter of fish (median 8.8 g)
- Saturated fat0.56 gin the lowest quarter of fish (median 1.9 g)
- Sodium83 mgin the lowest quarter of fish (median 322 mg)
- Protein per 100 kcal18.3 gprotein density, useful for comparing foods with different calorie levels
- Water80.3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.86 g |
|---|---|
| Polyunsaturated fat C | 0.52 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.037 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0.092 g |
| Linoleic acid (omega-6, 18:2) C | 0.25 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0.001 g |
| SFA 14:0 C | 0.039 g |
| SFA 16:0 C | 0.39 g |
| SFA 18:0 C | 0.11 g |
| MUFA 18:1 C | 0.73 g |
| PUFA 18:3 C | 0.035 g |
| PUFA 20:4 C | 0.038 g |
| MUFA 16:1 C | 0.08 g |
| PUFA 18:4 C | 0.012 g |
| MUFA 20:1 C | 0.032 g |
| MUFA 22:1 C | 0.002 g |
| PUFA 22:5 n-3 (DPA) C | 0.02 g |
Carotenoids (6)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 8 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 80.3 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 14 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 |
|---|---|---|---|---|
| Crustaceans, crab, dungeness, raw Raw | 86 | 17.4 g | 0.74 g | 0.97 g |
| Alaska Pollock, raw Raw | 79 | 17.3 g | 0.057 g | 0.99 g |
| Crustaceans, crab, blue, raw Raw | 87 | 18.1 g | 0.04 g | 1.1 g |
| Crustaceans, crab, queen, raw Raw | 90 | 18.5 g | 0 g | 1.2 g |
| Mollusks, snail, raw Raw | 90 | 16.1 g | 2 g | 1.4 g |
| Crustaceans, lobster, northern, raw Raw | 77 | 16.5 g | 0 g | 0.75 g |
| Crustaceans, crayfish, mixed species, wild, raw Raw | 77 | 16 g | 0 g | 0.95 g |
| Mollusks, cuttlefish, mixed species, raw Raw | 79 | 16.2 g | 0.82 g | 0.7 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw fish?
100 g of raw fish has 94 kcal. 1 cup (135 g): about 127 kcal.
Is raw fish high in protein?
Raw fish contains 17.2 g of protein per 100 g (34% of the 50 g Daily Value), or 23.2 g in 1 cup (135 g). About 77% of its calories come from protein. Compared with other fish, that is in the lowest quarter (median 20.6 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 2.3 g of fat per 100 g, of which 0.56 g is saturated (3% 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 (91% DV), selenium (48% DV), phosphorus (18% DV), Niacin (B3) (13% DV) and choline (11% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw fish?
100 g contains 83 mg of sodium, 4% of the 2,300 mg Daily Value.
Does fish have the same nutrition raw and cooked?
No. Per 100 g, fish, raw has 94 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: 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 2706223. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.