Fish, roe, mixed species, raw: Nutrition Facts

Fish, roe, mixed species, raw contains 143 kcal per 100 g. A typical serving of 1 tbsp (14 g) provides about 20 kcal.

Roughly 58% of its calories come from protein, with 38% from fat and 4% 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 417% of the Daily Value for Vitamin B12, 73% of the Daily Value for selenium and 61% of the Daily Value for choline.

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.

143kcal per 100 g

22.3 gprotein

1.5 gcarbohydrates

6.4 gfat

20kcal in 1 tbsp (14 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories C	143 kcal
Total fat ?	6.4 g	8%
Saturated fat ?	1.5 g	7%
Cholesterol ?	374 mg	125%
Sodium ?	91 mg	4%
Total carbohydrates C	1.5 g	0.5%
Dietary fiber Z	0 g	0%
Total sugars Z	0 g
Protein ?	22.3 g	45%
Vitamin A C	90 µg	10%
Vitamin C ?	16 mg	18%
Vitamin D ?	12.1 µg	61%
Vitamin E C	7 mg	47%
Vitamin K I	0.2 µg	0.2%
Thiamin (B1) ?	0.24 mg	20%
Riboflavin (B2) ?	0.74 mg	57%
Niacin (B3) ?	1.8 mg	11%
Pantothenic acid (B5) ?	1 mg	20%
Vitamin B6 ?	0.16 mg	9%
Folate (B9) C	80 µg	20%
Vitamin B12 ?	10 µg	417%
Choline I	335 mg	61%
Calcium ?	22 mg	2%
Iron ?	0.6 mg	3%
Magnesium ?	20 mg	5%
Phosphorus ?	402 mg	32%
Potassium ?	221 mg	5%
Zinc ?	1 mg	9%
Copper ?	0.1 mg	11%
Manganese ?	0.01 mg	0.4%
Selenium I	40.3 µg	73%

% 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%
Carbohydrates 4%
Fat 38%

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

Protein22.3 gabove the median for finfish and shellfish products (median 19.9 g)
Fat6.4 gabove the median for finfish and shellfish products (median 2.7 g)
Saturated fat1.5 gabove the median for finfish and shellfish products (median 0.63 g)
Sodium91 mgbelow the median for finfish and shellfish products (median 93.8 mg)
Protein per 100 kcal15.6 gprotein density, useful for comparing foods with different calorie levels
Water67.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)

Monounsaturated fat ?	1.7 g
Polyunsaturated fat ?	2.7 g

Amino acids (18)

Tryptophan ?	0.29 g
Threonine ?	1 g
Isoleucine ?	1.1 g
Leucine ?	2 g
Lysine ?	1.7 g
Methionine ?	0.55 g
Cystine ?	0.39 g
Phenylalanine ?	1.1 g
Tyrosine ?	1.1 g
Valine ?	1.3 g
Arginine ?	1.3 g
Histidine ?	0.61 g
Alanine ?	1.4 g
Aspartic acid ?	1.8 g
Glutamic acid ?	2.7 g
Glycine ?	0.65 g
Proline ?	1.2 g
Serine ?	0.98 g

Individual fatty acids (19)

EPA (omega-3, 20:5 n-3) ?	0.98 g
DHA (omega-3, 22:6 n-3) ?	1.4 g
Linoleic acid (omega-6, 18:2) ?	0.029 g
SFA 4:0 ?	0 g
SFA 6:0 ?	0 g
SFA 8:0 ?	0 g
SFA 10:0 ?	0 g
SFA 12:0 ?	0 g
SFA 14:0 ?	0.076 g
SFA 16:0 ?	1.3 g
SFA 18:0 ?	0.11 g
MUFA 18:1 ?	1.1 g
PUFA 18:3 ?	0.006 g
PUFA 20:4 ?	0.18 g
MUFA 16:1 ?	0.37 g
PUFA 18:4 ?	0.012 g
MUFA 20:1 ?	0.11 g
MUFA 22:1 ?	0.041 g
PUFA 22:5 n-3 (DPA) ?	0.082 g

Carotenoids (8)

Beta-carotene Z	0 µg
Lycopene Z	0 µg
Lutein + zeaxanthin I	214 µg
Retinol I	90 µg
Carotene, alpha Z	0 µg
Vitamin D (D2 + D3), International Units C	484 IU
Vitamin D3 (cholecalciferol) C	12.1 µg
Cryptoxanthin, beta Z	0 µg

Other components (11)

Water ?	67.7 g
Alcohol ?	0 g
Caffeine Z	0 mg
Ash ?	1.4 g
Theobromine Z	0 mg
Energy C	599 kJ
Vitamin A, IU C	299 IU
Folic acid Z	0 µg
Folate, food ?	80 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
Crustaceans, spiny lobster, mixed species, raw Raw	112	20.6 g	2.4 g	1.5 g
Mollusks, whelk, unspecified, raw Raw	137	23.8 g	7.8 g	0.4 g
Crustaceans, shrimp, raw Raw	85	20.1 g	0 g	0.51 g
Turtle, green, raw Raw	89	19.8 g	0 g	0.5 g
Crustaceans, crab, queen, raw Raw	90	18.5 g	0 g	1.2 g
Crustaceans, crab, blue, raw Raw	87	18.1 g	0.04 g	1.1 g
Crustaceans, crab, alaska king, raw Raw	84	18.3 g	0 g	0.6 g
Crustaceans, crab, dungeness, raw Raw	86	17.4 g	0.74 g	0.97 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 143 kcal. 1 tbsp (14 g): about 20 kcal. 1 oz (28.4 g): about 41 kcal. 3 oz (85 g): about 122 kcal.

Is raw fish high in protein?

Raw fish contains 22.3 g of protein per 100 g (45% of the 50 g Daily Value), or 3.1 g in 1 tbsp (14 g). About 58% 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 raw fish?

Raw fish has 1.5 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 6.4 g of fat per 100 g, of which 1.5 g is saturated (7% 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 (417% DV), selenium (73% DV), choline (61% DV), Vitamin D (61% DV) and Riboflavin (B2) (57% DV). The full list is in the vitamins and minerals table above.

How much sodium is in raw fish?

100 g contains 91 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, roe, mixed species, raw has 143 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.

Source of the nutrition information

USDA FoodData Central: SR Legacy, record 175132. 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.