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Fish, seatrout, mixed species, cooked, dry heat: Nutrition Facts

Generic food Cooked Fish and Seafood

Fish, seatrout, mixed species, cooked, dry heat contains 133 kcal per 100 g. A typical serving of 1 fillet (186 g) provides about 247 kcal.

Roughly 67% of its calories come from protein, with 33% 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 144% of the Daily Value for Vitamin B12, 85% of the Daily Value for selenium and 27% of the Daily Value for Vitamin B6.

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.

133kcal per 100 g
21.5 gprotein
0 gcarbohydrates
4.6 gfat
247kcal in 1 fillet (186 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 133 kcal
Total fat ? 4.6 g 6%
Saturated fat ? 1.3 g 6%
Cholesterol ? 106 mg 35%
Sodium ? 74 mg 3%
Total carbohydrates Z 0 g 0%
Dietary fiber Z 0 g 0%
Total sugars not reported
Protein ? 21.5 g 43%
Vitamin A ? 35 µg4%
Vitamin C Z 0 mg0%
Thiamin (B1) ? 0.069 mg6%
Riboflavin (B2) ? 0.21 mg16%
Niacin (B3) ? 2.9 mg18%
Pantothenic acid (B5) ? 0.87 mg17%
Vitamin B6 ? 0.46 mg27%
Folate (B9) C 6 µg2%
Vitamin B12 ? 3.5 µg144%
Calcium ? 22 mg2%
Iron ? 0.35 mg2%
Magnesium ? 40 mg10%
Phosphorus ? 321 mg26%
Potassium ? 437 mg9%
Zinc ? 0.58 mg5%
Copper ? 0.038 mg4%
Manganese ? 0.019 mg0.8%
Selenium I 46.8 µg85%

% 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: 67%Fat: 33%133kcal / 100 g
  • Protein 67%
  • Fat 33%

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

Vitamin B12144%Selenium85%Vitamin B627%Phosphorus26%Niacin (B3)18%Pantothenic acid (B5)17%Riboflavin (B2)16%Magnesium10%Potassium9%Thiamin (B1)6%

Nutritional insights

  • Protein21.5 gabove the median for finfish and shellfish products (median 19.9 g)
  • Fat4.6 gabove the median for finfish and shellfish products (median 2.7 g)
  • Saturated fat1.3 gabove the median for finfish and shellfish products (median 0.63 g)
  • Sodium74 mgbelow the median for finfish and shellfish products (median 93.8 mg)
  • Protein per 100 kcal16.1 gprotein density, useful for comparing foods with different calorie levels
  • Water71.9 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Monounsaturated fat ?1.1 g
Polyunsaturated fat ?0.93 g
Amino acids (18)
Tryptophan ?0.24 g
Threonine ?0.94 g
Isoleucine ?0.99 g
Leucine ?1.7 g
Lysine ?2 g
Methionine ?0.64 g
Cystine ?0.23 g
Phenylalanine ?0.84 g
Tyrosine ?0.73 g
Valine ?1.1 g
Arginine ?1.3 g
Histidine ?0.63 g
Alanine ?1.3 g
Aspartic acid ?2.2 g
Glutamic acid ?3.2 g
Glycine ?1 g
Proline ?0.76 g
Serine ?0.88 g
Individual fatty acids (13)
EPA (omega-3, 20:5 n-3) ?0.21 g
DHA (omega-3, 22:6 n-3) ?0.27 g
Linoleic acid (omega-6, 18:2) ?0.088 g
SFA 14:0 ?0.095 g
SFA 16:0 ?0.82 g
SFA 18:0 ?0.21 g
MUFA 18:1 ?0.6 g
PUFA 18:3 ?0.005 g
PUFA 20:4 ?0.25 g
MUFA 16:1 ?0.46 g
PUFA 18:4 ?0.01 g
MUFA 20:1 ?0.064 g
PUFA 22:5 n-3 (DPA) ?0.097 g
Carotenoids (1)
Retinol ?35 µg
Other components (6)
Water ?71.9 g
Ash ?1.6 g
Energy ?556 kJ
Vitamin A, IU ?115 IU
Folic acid Z0 µg
Folate, food ?6 µg

Other forms of Fish

Raw, cooked, dried and processed versions are separate records with their own measured values.

FoodCaloriesProteinCarbsFat
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

FoodCaloriesProteinCarbsFat
Shrimp, cooked Cooked 119 22.8 g 1.5 g 1.7 g
Calamari, cooked Cooked 155 19.4 g 3.8 g 6.3 g
Crustaceans, crab, dungeness, cooked, moist heat Cooked 110 22.3 g 0.95 g 1.2 g
Crustaceans, crab, queen, cooked, moist heat Cooked 115 23.7 g 0 g 1.5 g
Crayfish, cooked Cooked 97 20.2 g 0 g 1.2 g
Crustaceans, crab, alaska king, cooked, moist heat Cooked 97 19.4 g 0 g 1.5 g
Clams, baked or broiled Cooked 148 18.2 g 4.4 g 5.7 g
Shrimp, grilled Cooked 110 17.3 g 1.2 g 3.6 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 174242. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. 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.

Frequently asked questions

How many calories are in cooked fish?

100 g of cooked fish has 133 kcal. 1 fillet (186 g): about 247 kcal. 3 oz (85 g): about 113 kcal.

Is cooked fish high in protein?

Cooked fish contains 21.5 g of protein per 100 g (43% of the 50 g Daily Value), or 39.9 g in 1 fillet (186 g). About 67% 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 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 4.6 g of fat per 100 g, of which 1.3 g is saturated (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 (144% DV), selenium (85% DV), Vitamin B6 (27% DV), phosphorus (26% DV) and Niacin (B3) (18% DV). The full list is in the vitamins and minerals table above.

How much sodium is in cooked fish?

100 g contains 74 mg of sodium, 3% of the 2,300 mg Daily Value.

Does fish have the same nutrition cooked and raw?

No. Per 100 g, fish, seatrout, mixed species, cooked, dry heat has 133 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.