Calories in Fish

The calories in fish range differently from species to species. Pomfret fish provide 84 calories per 100g, while freshwater carps have 127 calories per 100g and sardines have 208 calories per 100g. Cooking fish in oil or ghee significantly enhances the calories count. Fish is a rich source of protein and is filled with healthy Omega-3 fatty acids. Fish can be cooked in various dish forms, including fried, grilled, curry or minced into kebabs. Being a good source of vitamins and minerals, fish lowers excess blood pressure, prevents arterial plaque formation, improves heart and brain health, and enhances immunity. Find out more about the benefits of fish in this article.


Fish is a staple source of protein diets across the country. Nearly 50% of the population in India consumes fish. It is a rich source of protein and is easily digestible. Fish preparations include curry, tikka, kebab, and baked or cooked in various edible oils.


If we talk about fish calories, it will vary based on their origin and cooking procedure. Some fish like carp (freshwater) provide 127 calories per 100g, while prawns offer 105 calories in 100 gm of serving. Cooking fish in coconut oil, olive oil or ghee enhances the calorie count significantly. Check out the following table:

Type of Fish

Calorie count

100g of Carp


100g of Lobster


100g of Prawns


100 g of Sardines


While we’ve discussed the calories in different types of fish, we must not forget that fish is also rich in proteins, vitamins and minerals. Read on to know more about the nutritional value offered by fish.

Nutritional Value of Fish

The nutritional value of fish can vary depending on the species. Here, for instance, let’s take a look at pomfret fish nutritional facts:

Nutritional Facts

Pomfret Fish Nutritional Value Per 100g

Fish Calories per 100gms


Fish Protein per 100gms


Fish Fat per 100gms


Fish Cholesterol per 100gms


Fish Sodium per 100gms


Fish Potassium per 100gms


Other than protein, fish is also a natural source of essential nutrients like Vitamin D and Vitamin B3 (Riboflavin), crucial for natural growth and development. It enhances bone and muscle development. Fish oil contains abundant nutrients and helps maintain a healthy heart, ensures weight loss and beautiful skin, and lowers immune responses like allergies.

Did You Know?

Fish is a great source of omega-3 fatty acids. These fats are crucial for the optimal functioning of your body and brain.

Comparison of Calories in Fish With Other Meats

While you are considering adding fish to your diet, you must not forget about the calories in fish compared to other meats. Let’s take a look at this comparison:


Calorie Count

Salmon fish per 100g


Chicken per 100g


Lamb per 100g


Beef per 100g


For a better idea of calories as per your consumption of the aforementioned meat types, it would be ideal to use a calorie calculator.

What are the Various Health Benefits of Fish?

1. Rich Source of Nutrition

Freshwater fish are richer in calcium, MUFAs, and PUFAs than their saltwater relatives. Iodine, vitamin D, vitamin B3, omega-3-fatty acids, and docosahexaenoic acid (DHA) are abundant in fish. Responsible for brain development, natural growth and metabolism, nutritionists advise an adult to eat at least 2-servings of fish per week. People sensitive to sea fish (shell fish) should abstain from eating the same. Nutritionists also suggest that consuming freshwater fish is better than eating red meat.

2. Healthy Heart

Fish oils contain omega-3-fatty acids (PUFA), responsible for the smooth functioning of the cardiac muscles. It helps keep bad lipid or LDP levels under check. Research shows that fish oils are beneficial for lowering excess blood pressure, preventing arterial plaque formation, and reducing harmful triglycerides responsible for cardiac malfunctioning. Cod liver oil is known to have enhanced vitamin A, vitamin D, and omega-3-fatty acids. It is widely consumed as vitamin capsules available as an OTC product.

3. Sound Brain Health

As we discussed earlier, fish is rich in omega-3 fatty acids that are important for maintaining sound brain health. Studies have shown that a low level of omega-3 fatty acids in your blood can accelerate brain ageing and can also lead to memory loss.

4. Enhanced Immunity

Certain studies suggest that Type-1 diabetes is preventable in children consuming fish daily. Omega-3 fatty acids (PUFA) are known to enhance immunity to prevent auto-immune attacks like multiple sclerosis, rheumatoid arthritis, and allergic responses. Children who eat fish have shown little or no asthma problems. Research also shows that older adults with regular consumption of omega-3 fatty acids are less prone to developing vision impairment issues and age-related macular degeneration.


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Consumption of Fish: Things to Watch Out For

While we have established the various health benefits of consuming fish, one thing that you must watch out for is the mercury levels of the fish you are about to eat. Certain fishes like swordfish and king mackerel have high mercury content. This can be harmful to the nervous system of a young child or foetus. Hence, young children, pregnant women, women who may become pregnant, or those who are breastfeeding must avoid fish that have high mercury content.


Eating healthy is a natural way to stay fit. Fish helps you lose weight, maintain a healthy body, and keep a check on calorie consumption. Sufficient intake of fish liver oils enhances your mental capacity, amplifying your performance. And while you ensure your health with the right diet, don’t forget to financially secure your life with health insurance. Having an active health insurance policy helps you get treated for underlying health complications with no hassle.


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FAQs on Calories in Fish

What is the ideal amount of fish consumption for an adult?

Dietitians say that a mature adult should eat around 280g of fish in a week. Pregnant women and lactating mothers should take special care while continuing a fish diet. It is ideal to consult your general physician or a clinical nutritionist for a balanced diet containing fish.

Can consuming fish oil cause diarrhoea?

Yes, diarrhoea is a common side effect of consuming fish oil, especially if taken in high doses.

How many calories are there in 1 piece of fish?

57g or 1 piece of fish (salmon) has approximately 83 calories.

Can fish help in weight loss?

Yes, including fish in your diet can help in weight loss. A recent study found that people who ate fish, and not other meats, recorded better weight loss results as opposed to those who didn’t eat fish.

What is the calorie count in 1 piece of tuna fish?

The approximate count of 1 piece (57g) tuna fish calories is 62.

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