Nutrition facts · Fish and seafood
Calories in White fish (cooked)
Cooked white fish has 105 calories per 100 g, and a 3 oz (85 g) portion has 89 calories. Almost all of those calories come from protein, with 22.8 g per 100 g, very little fat and no carbs.
Calories come from: Carbs 0% · Fat 8% · Protein 92%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 105 kcal | 22.8 g | 0 g | 0.9 g |
| 3 oz | 85 g | 89 kcal | 19.4 g | 0 g | 0.7 g |
| 1 fillet | 180 g | 189 kcal | 41.1 g | 0 g | 1.5 g |
Full nutrition (Per 100 g)
| Calories | 105 kcal |
|---|---|
| Protein | 22.8 g |
| Carbohydrates | 0 g |
| of which sugars | 0 g |
| Fiber | 0 g |
| Fat | 0.9 g |
| of which saturated | 0.2 g |
| Sodium | 78 mg |
What changes the calories
- Cooked fish weighs less than raw because it loses water, so the same piece has more calories per gram after cooking than before.
- Frying, pan-searing in oil or basting with butter adds the calories of the fat used, which can be more than the fish itself in a small portion.
- Breading or batter adds carbs and soaks up cooking oil, raising the calories noticeably.
- Fillet sizes vary a lot, so a large fillet can easily be double a 3 oz portion.
Tips for logging it accurately
- Weigh the fish after cooking and log it as a cooked entry, or weigh it raw and choose a raw entry, but don't mix the two.
- Log any oil, butter, sauce or breading separately so those extra calories are counted.
- Snap a photo of your plate in BerryFit to log the fish and its sides quickly, then adjust the portion weight if needed.
Log White fish (cooked) in seconds
Snap a photo of your meal or search for White fish (cooked) in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in a fillet of cooked white fish?
A 180 g fillet of cooked white fish has about 189 calories. It also provides 41.1 g of protein and 1.5 g of fat.
How much protein is in white fish?
Cooked white fish has 22.8 g of protein per 100 g. A 3 oz (85 g) serving has 19.4 g.
Does white fish have carbs?
No, plain cooked white fish has 0 g of carbs, fiber and sugar. Carbs only come from breading, batter or sauces.
Is white fish lower in calories than shrimp or scallops?
They are very close: cooked white fish has 105 calories per 100 g, cooked shrimp has 99 and cooked scallops have 111. How you cook them usually matters more than which one you pick.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Fish, cod, Atlantic, cooked, dry heat, FDC ID 171956); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
