Fish Nutrition Facts: Calories, Macros & Health Benefits
Summary: Fish contains 96 calories, 20.1g protein, 0g carbs, and 1.7g fat per one fillet (150g). It is a source of cholesterol, iron, zinc.
Nutrition Facts — one fillet (150g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 96 kcal | 5% |
| Protein | 20.1g | 40% |
| Carbohydrates | 0.00g | 0% |
| Total Fat | 1.7g | 2% |
| Saturated Fat | 0.40g | 2% |
| Cholesterol | 55.0mg | 18% |
| Sodium | 70.0mg | 3% |
| Calcium | 30.0mg | 2% |
| Iron | 350.0mg | 1944% |
| Magnesium | 0.50mg | 0% |
| Zinc | 200.0mg | 1818% |
| Vitamin C | 0.07mg | 0% |
| Vitamin A | 0.07mcg | 0% |
| Vitamin B6 | 5.5mg | 324% |
| Vitamin B12 | 0.35mcg | 15% |
| Folate | 8.0mcg | 2% |
| Vitamin E | 0.60mg | 4% |
| Vitamin K | 2.5mcg | 2% |
| Phosphorus | 12.0mg | 1% |
Is Fish Good for You?
Fish provides 96 calories per one fillet (150g) with 20.1g protein, 0g carbohydrates, and 1.7g fat. It is a source of cholesterol (18% dv), iron (1944% dv), zinc (1818% dv).
Generic white fish fillet, a lean protein source commonly baked, grilled, or pan-fried.
Key Health Benefits of Fish
- Cholesterol (18% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1944% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1818% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (324% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B12 (15% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 20.1g protein per serving to support satiety and muscle maintenance.
How to Track Fish Nutrition with Gram
Use Gram to log fish and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in fish?
Fish contains 96 calories per one fillet (150g).
How much protein is in fish?
Fish provides 20.1g of protein per one fillet (150g).
How many carbs are in fish?
Fish has 0g of carbohydrates per one fillet (150g).
Is fish good for tracking nutrition?
Yes. Fish can be logged by calories, macros, and micronutrients in the Gram app.
How should I use fish in a meal plan?
Use Fish as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track fish and thousands of other foods with the Gram app.