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Fish is freshwater or saltwater finfish, as distinct from shellfish, crayfish, lobster, crab etc.
These tables show the energy and protein content, plus fat and cholesterol levels. Based on
100 gram servings (about 3.5 ounces).
Fish has no carbohydrate making it an excellent source of protein.
Fish Calories and Nutrients
Per 100 grams (3.5 ounces) of fish
| Fish | Calories | Protein (g) | Total Fat (g) | Saturated Fat (g) | Cholesterol (mg) |
|---|---|---|---|---|---|
| Anchovy (European, canned in oil, drained solids) | 210 | 28.89 | 9.71 | 2.203 | 85 |
| Salmon (farmed, Atlantic) | 206 | 22.1 | 12.3 | 2.5 | 63 |
| Salmon (Pink, canned, drained, with bone) | 136 | 23.1 | 4.8 | 0.8 | 82 |
| Tuna (salad) | 187 | 16.04 | 9.26 | 1.544 | 13 |
| Whitefish (mixed species, cooked, dry heat) | 172 | 24.47 | 7.51 | 1.162 | 77 |
See the full range of Fish and Seafood items.
The omega-3 fatty acids found in fish make up an effective part of any weight loss program. They’ve been shown to improve glucose-insulin metabolism and to reduce cardiovascular risk.
- Mori, T. A., Bao, D. Q., Burke, V., Puddey, I. B., Watts, G. F., Beilin, L. J. (1999). Dietary fish as a major component of a weight-loss diet: effect on serum lipids, glucose, and insulin metabolism in overweight hypertensive subjects. The American journal of clinical nutrition, 70(5), 817-825. Link
- Thorsdottir, I., Tomasson, H., Gunnarsdottir, I., Gisladottir, E., Kiely, M., Parra, M. D., … Martinez, J. A. (2007). Randomized trial of weight-loss-diets for young adults varying in fish and fish oil content. International journal of obesity, 31(10), 1560-1566. Link
