Fish, trout, rainbow, farmed, cooked, dry heat: Nutrition Facts
Generic food Cooked Fish and Seafood
Fish, trout, rainbow, farmed, cooked, dry heat contains 168 kcal per 100 g. A typical serving of 1 fillet (71 g) provides about 119 kcal.
Roughly 59% of its calories come from protein, with 41% 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 171% of the Daily Value for Vitamin B12, 95% of the Daily Value for Vitamin D and 51% 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 | 168 kcal | |
| Total fat C | 7.4 g | 9% |
| Saturated fat C | 1.7 g | 8% |
| Trans fat C | 0.056 g | |
| Cholesterol C | 70 mg | 23% |
| Sodium C | 61 mg | 3% |
| Total carbohydrates C | 0 g | 0% |
| Dietary fiber C | 0 g | 0% |
| Total sugars C | 0 g | |
| Protein C | 23.8 g | 48% |
| Vitamin A C | 100 µg | 11% |
| Vitamin C C | 2.9 mg | 3% |
| Vitamin D C | 19 µg | 95% |
| Vitamin E C | 2.8 mg | 19% |
| Vitamin K C | 0.1 µg | 0.1% |
| Thiamin (B1) C | 0.14 mg | 12% |
| Riboflavin (B2) C | 0.11 mg | 8% |
| Niacin (B3) C | 6.6 mg | 42% |
| Pantothenic acid (B5) C | 2 mg | 40% |
| Vitamin B6 C | 0.39 mg | 23% |
| Folate (B9) C | 12 µg | 3% |
| Vitamin B12 C | 4.1 µg | 171% |
| Choline C | 77.6 mg | 14% |
| Calcium C | 30 mg | 2% |
| Iron C | 0.36 mg | 2% |
| Magnesium C | 30 mg | 7% |
| Phosphorus C | 270 mg | 22% |
| Potassium C | 450 mg | 10% |
| Zinc C | 0.54 mg | 5% |
| Copper C | 0.055 mg | 6% |
| Manganese C | 0.013 mg | 0.6% |
| Selenium C | 28.1 µg | 51% |
% 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 59%
- Fat 41%
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
- Protein23.8 gin the top quarter of finfish and shellfish products (median 19.9 g)
- Fat7.4 gin the top quarter of finfish and shellfish products (median 2.7 g)
- Saturated fat1.7 gin the top quarter of finfish and shellfish products (median 0.63 g)
- Sodium61 mgbelow the median for finfish and shellfish products (median 93.8 mg)
- Protein per 100 kcal14.2 gprotein density, useful for comparing foods with different calorie levels
- Water68.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 2.4 g |
|---|---|
| Polyunsaturated fat C | 1.8 g |
Amino acids (18)
| Tryptophan C | 0.28 g |
|---|---|
| Threonine C | 1.1 g |
| Isoleucine C | 1.1 g |
| Leucine C | 2 g |
| Lysine C | 2.3 g |
| Methionine C | 0.74 g |
| Cystine C | 0.27 g |
| Phenylalanine C | 0.97 g |
| Tyrosine C | 0.84 g |
| Valine C | 1.3 g |
| Arginine C | 1.5 g |
| Histidine C | 0.73 g |
| Alanine C | 1.5 g |
| Aspartic acid C | 2.6 g |
| Glutamic acid C | 3.7 g |
| Glycine C | 1.2 g |
| Proline C | 0.88 g |
| Serine C | 1 g |
Individual fatty acids (31)
| EPA (omega-3, 20:5 n-3) C | 0.26 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0.62 g |
| Linoleic acid (omega-6, 18:2) C | 0.59 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 | 0.005 g |
| SFA 14:0 C | 0.22 g |
| SFA 16:0 C | 1.1 g |
| SFA 18:0 C | 0.27 g |
| SFA 20:0 C | 0.009 g |
| MUFA 18:1 C | 1.6 g |
| PUFA 18:3 C | 0.08 g |
| PUFA 20:4 C | 0.051 g |
| SFA 22:0 C | 0.004 g |
| MUFA 14:1 C | 0.004 g |
| MUFA 16:1 C | 0.41 g |
| PUFA 18:4 C | 0.001 g |
| MUFA 20:1 C | 0.27 g |
| MUFA 22:1 C | 0.021 g |
| PUFA 22:5 n-3 (DPA) C | 0.11 g |
| SFA 15:0 C | 0.017 g |
| SFA 17:0 C | 0.015 g |
| SFA 24:0 C | 0.002 g |
| MUFA 24:1 c C | 0.02 g |
| PUFA 20:2 n-6 c,c C | 0.047 g |
| MUFA 17:1 C | 0 g |
| PUFA 20:3 C | 0.033 g |
| MUFA 15:1 C | 0.006 g |
| PUFA 22:4 C | 0.008 g |
Carotenoids (15)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 100 µg |
| Carotene, alpha C | 0 µg |
| Vitamin D (D2 + D3), International Units C | 759 IU |
| Vitamin D3 (cholecalciferol) C | 19 µg |
| Cryptoxanthin, beta C | 0 µg |
| Tocopherol, beta C | 0 mg |
| Tocopherol, gamma C | 0.05 mg |
| Tocopherol, delta C | 0 mg |
| Tocotrienol, alpha C | 0.01 mg |
| Tocotrienol, beta C | 0 mg |
| Tocotrienol, gamma C | 0.01 mg |
| Tocotrienol, delta C | 0 mg |
Other components (11)
| Water C | 68.7 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Ash C | 1.4 g |
| Theobromine C | 0 mg |
| Energy C | 704 kJ |
| Vitamin A, IU C | 301 IU |
| Folic acid C | 0 µg |
| Folate, food C | 12 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 |
|---|---|---|---|---|
| Mollusks, mussel, blue, cooked, moist heat Cooked | 172 | 23.8 g | 7.4 g | 4.5 g |
| Calamari, cooked Cooked | 155 | 19.4 g | 3.8 g | 6.3 g |
| Shrimp, cooked Cooked | 119 | 22.8 g | 1.5 g | 1.7 g |
| Clams, baked or broiled Cooked | 148 | 18.2 g | 4.4 g | 5.7 g |
| Mollusks, clam, mixed species, cooked, moist heat Cooked | 148 | 25.6 g | 5.1 g | 2 g |
| Crustaceans, spiny lobster, mixed species, cooked, moist heat Cooked | 143 | 26.4 g | 3.1 g | 1.9 g |
| Crustaceans, crab, queen, cooked, moist heat Cooked | 115 | 23.7 g | 0 g | 1.5 g |
| Crustaceans, crab, dungeness, cooked, moist heat Cooked | 110 | 22.3 g | 0.95 g | 1.2 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 168 kcal. 1 fillet (71 g): about 119 kcal. 3 oz (85 g): about 143 kcal.
Is cooked fish high in protein?
Cooked fish contains 23.8 g of protein per 100 g (48% of the 50 g Daily Value), or 16.9 g in 1 fillet (71 g). About 59% 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 and 0 g of sugars.
How much fat is in cooked fish?
Cooked fish contains 7.4 g of fat per 100 g, of which 1.7 g is saturated (8% 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 (171% DV), Vitamin D (95% DV), selenium (51% DV), Niacin (B3) (42% DV) and Pantothenic acid (B5) (40% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked fish?
100 g contains 61 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, trout, rainbow, farmed, cooked, dry heat has 168 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 173718. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. 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.