Fish Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of fish contains 127 calories, 20.5g protein, 0g carbs, and 2.7g fat. Fish is a good source of essential vitamins and minerals.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 127 kcal | 6% |
| Protein | 20.5g | 41% |
| Carbohydrates | 0.00g | 0% |
| Total Fat | 2.7g | 3% |
| Sodium | 60.0mg | 3% |
Is Fish Good for You?
Yes, fish is an excellent source of lean protein and essential nutrients. A 100g serving delivers 20.5g of protein (41% of your daily value) with just 127 calories and minimal fat at 2.7g. It is also low in sodium at 60mg, making it a heart-healthy choice for most diets.
Key Health Benefits of Fish
High in Protein for Muscle Support — With 20.5g of protein per 100g serving, fish provides over 40% of your daily protein needs, making it ideal for building and maintaining lean muscle mass.
Low in Calories for Weight Management — At just 127 calories per 100g, fish is a nutrient-dense food that allows you to feel full and satisfied without excess energy intake, supporting weight loss goals.
Minimal Fat Content — Fish contains only 2.7g of total fat per serving, yet much of this comes from omega-3 fatty acids, which support heart and brain health.
Low Sodium Option — With just 60mg of sodium per 100g (3% of daily value), fish is a naturally low-sodium food choice, beneficial for blood pressure management and cardiovascular health.
Complete Amino Acid Profile — Fish provides all nine essential amino acids in significant quantities, supporting everything from hormone production to immune function.
How Does Fish Compare?
Compared to chicken breast, fish is similarly lean and protein-rich with comparable calories, but it is often easier to digest and provides unique micronutrients like selenium and iodine. The omega-3 fatty acid profile in many fish varieties also sets it apart, offering anti-inflammatory benefits that poultry does not provide in the same quantities.
Frequently Asked Questions
How many calories are in fish?
Fish contains approximately 127 calories per 100g serving, making it a low-calorie protein source that fits easily into most calorie-controlled diets.
Is fish good for weight loss?
Yes, fish is excellent for weight loss because it is high in protein (20.5g per 100g) to keep you full while being low in calories (127 kcal) and fat (2.7g). This combination supports sustained weight loss without sacrificing nutrition or satiety.
How much protein does fish have?
Fish provides 20.5g of protein per 100g serving, which equals 41% of the daily recommended value and makes it one of the most protein-dense foods available.
Is fish appropriate for a low-sodium diet?
Yes, fish is ideal for low-sodium diets, containing only 60mg of sodium per 100g—just 3% of the daily limit—making it naturally suitable for those managing blood pressure or heart health.
How should you store fresh fish to maintain nutrition?
Fresh fish should be stored on ice or in the coldest part of your refrigerator at 32-38°F and used within 1-2 days to preserve its nutrient content and quality. For longer storage, freezing fish at 0°F or below maintains its nutritional profile for several months.
How to Track Fish Nutrition with Gram
The Gram app makes tracking fish nutrition effortless—simply scan the packaging with our AI food scanner or search for your fish variety to instantly see the complete nutrient breakdown including protein, fat, calories, and sodium. You can log different fish types and preparation methods to understand how cooking affects nutritional content, giving you precise data for meeting your daily nutrition goals.
Frequently Asked Questions
How many calories are in fish?
Fish contains approximately 127 calories per 100g serving, making it a low-calorie protein source that fits easily into most calorie-controlled diets.
Is fish good for weight loss?
Yes, fish is excellent for weight loss because it is high in protein (20.5g per 100g) to keep you full while being low in calories (127 kcal) and fat (2.7g). This combination supports sustained weight loss without sacrificing nutrition or satiety.
How much protein does fish have?
Fish provides 20.5g of protein per 100g serving, which equals 41% of the daily recommended value and makes it one of the most protein-dense foods available.
Is fish appropriate for a low-sodium diet?
Yes, fish is ideal for low-sodium diets, containing only 60mg of sodium per 100g—just 3% of the daily limit—making it naturally suitable for those managing blood pressure or heart health.
How should you store fresh fish to maintain nutrition?
Fresh fish should be stored on ice or in the coldest part of your refrigerator at 32-38°F and used within 1-2 days to preserve its nutrient content and quality. For longer storage, freezing fish at 0°F or below maintains its nutritional profile for several months.
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Nutrition data sourced from USDA FoodData Central. Track fish and thousands of other foods with the Gram app.