Does Eel Have a Lot of Calories? The Nutritional Breakdown

December 31, 2025 •

4 min read

While often praised for its rich flavor and unique texture, many people question eel's caloric density. A 100-gram serving of cooked eel contains approximately 229-236 calories, classifying it as a moderately high-calorie fish. However, this energy is packed with beneficial nutrients, including heart-healthy omega-3 fatty acids and high-quality protein.

Quick Summary

Eel's caloric count is considered moderate to high among seafood, mainly due to its healthy fat content. The energy is primarily derived from quality lipids and protein, making it a nutrient-dense food. Preparation style significantly impacts the final calorie count, with grilling or steaming being healthier options than frying.

Key Points

Moderate-High Calorie Count: Eel is higher in calories than lean fish due to its fat content, comparable to other fatty fish like salmon.
Rich in Healthy Fats: The calories in eel are largely from beneficial omega-3 fatty acids, which support heart and brain health.
High in Protein: Eel is an excellent source of high-quality protein, crucial for muscle maintenance and overall body function.
Nutrient-Dense: Beyond calories, eel provides essential vitamins (A, D, B12) and minerals (phosphorus, zinc, selenium).
Preparation Affects Calories: Cooking methods like deep-frying or adding sugary sauces significantly increase the calorie count, while grilling or steaming is healthier.
Weight-Loss Friendly in Moderation: With portion control and smart preparation, eel can be included in a weight-loss diet, offering excellent nutrients and satiety.

The Caloric Density of Eel Explained

When asking "Does eel have a lot of calories?" the short answer is that it's more calorie-dense than many other lean fish varieties, but for good reason. Unlike white fish that is low in fat, eel is a fatty fish similar to salmon, meaning its higher calorie count is associated with a rich concentration of healthy fats. These fats are primarily monounsaturated and omega-3 fatty acids, which are highly beneficial for heart and brain health.

For example, a 100-gram portion of cooked eel can contain around 229-236 calories. In contrast, a 100-gram serving of cod has only about 82 calories, while a similar portion of salmon can range from 206 to 208 calories, depending on the species and preparation. The fat content in eel is the primary contributor to this higher caloric value. While this may seem high for those counting calories, it's essential to consider the quality of those calories.

Factors Influencing Eel's Calories

Several factors can alter the final caloric count of an eel dish, from the specific species to the method of preparation.

Species: While general estimates are useful, the exact nutritional profile can vary. Japanese eel (unagi) and European eel may have slight differences in their fat content and overall calories.
Cooking Method: The most significant variable is preparation. A steamed or dry-grilled eel fillet will be considerably lower in calories than one that has been deep-fried or glazed with a sugary sauce, like the classic unagi sauce. Frying can dramatically increase the fat and calorie content due to the added oils.
Sauces and Accompaniments: Many traditional eel dishes, especially in Japanese cuisine, are served with sweet, thickened sauces, adding a substantial amount of sugar and calories. Pairing eel with high-calorie sides like rich rice or heavy sauces will also push the total caloric intake higher.

Comparison of Eel to Other Seafood

To better understand how eel stacks up nutritionally, let's compare its caloric and fat content to other popular types of seafood. This helps put its "high calorie" label into proper context.


Seafood Type	Calories per 100g (cooked)	Fat per 100g (cooked)	Omega-3 Content	Notes
Eel	~229-236 kcal	~15 g	High	Considered a moderately high-calorie fish due to healthy fats.
Salmon	~206 kcal	~13 g	High	A close comparison to eel in terms of omega-3 and calories.
Tuna (skipjack)	~130-160 kcal	~4 g	Moderate	Lower in fat and calories than both eel and salmon.
Cod	~82 kcal	~0.7 g	Low	A very lean, low-calorie fish.
Shrimp	~85-99 kcal	~1 g	Low	Another very low-calorie seafood option.

As the table shows, eel's calorie count is comparable to other fatty fish like salmon, and significantly higher than lean fish such as cod or shellfish like shrimp. This is a crucial distinction to make, as the type of fat—and the nutritional benefits it provides—is more important than the raw caloric figure alone for overall health.

Healthy Ways to Prepare Eel

For those who want to enjoy the nutritional benefits of eel without the excess calories that can come from certain preparations, here are some tips:

Grill or Broil: This method allows the natural fats to render out while imparting a delicious, smoky flavor without adding extra oil. A simple marinade of soy sauce, mirin, and sake is a low-calorie alternative to sugary glazes.
Steam: Steaming is one of the healthiest ways to prepare eel, as it preserves nutrients and adds no extra calories. This method results in a tender, moist fillet.
Use Low-Calorie Sauces: If you enjoy the classic taste of unagi sauce, consider making a lighter version at home. Use a smaller amount of sugar or a low-calorie sweetener to control the total calories.
Pair with Vegetables: Serve eel with steamed vegetables like broccoli or spinach to increase fiber and nutrients while keeping the meal's overall caloric impact in check.

Nutritional Benefits Beyond Calories

While the calorie content is a key consideration, it's important not to overlook the significant nutritional benefits eel provides. Eel is a powerhouse of vitamins and minerals.

Omega-3 Fatty Acids: Rich in both DHA and EPA, which are essential for brain function and heart health.
High-Quality Protein: Contains a substantial amount of protein necessary for muscle repair and growth.
Vitamins: An excellent source of Vitamins A, D, and B12, all of which support various bodily functions, from vision to bone health and nerve function.
Minerals: Provides valuable minerals like phosphorus, zinc, and selenium.

Conclusion

In conclusion, does eel have a lot of calories? Yes, relative to very lean fish. However, this is not necessarily a negative factor. The higher calorie count is due to its healthy fat profile, which is rich in omega-3s and other vital nutrients. When prepared without excessive oils or sugary sauces, eel can be a highly nutritious addition to a balanced diet, offering substantial protein and healthy fats. Mindful portion control and preparation methods are key to enjoying eel's benefits while managing caloric intake.

For a deeper dive into the nutritional composition of eel and other foods, consult authoritative sources like the USDA National Nutrient Database.

Frequently Asked Questions

Yes, eel is classified as a fatty fish. This means it has a higher fat content, but these fats are primarily the healthy, unsaturated kind, including beneficial omega-3 fatty acids, similar to salmon.

To keep the calories low, opt for cooking methods that don't add extra oil or fats. Grilling, broiling, or steaming are excellent choices. Avoid deep-frying and limit the use of sugary sauces.

Yes, smoked eel is more calorie-dense than fresh eel per 100-gram serving. The smoking process removes water and concentrates the nutrients and calories in the remaining fish.

Yes, people on a diet can eat eel. Portion control is key due to its moderate-high calorie count. Focus on preparation methods like grilling or steaming and pair it with low-calorie vegetables to create a balanced meal.

Eel and salmon are very comparable in caloric content per 100g. Both are fatty fish rich in omega-3s. A 100g serving of cooked eel is around 229-236 kcal, while salmon is approximately 206-208 kcal, making them relatively similar.

Unagi sauce is a thick, sweet glaze commonly used on grilled eel (unagi). It is made from a reduction of soy sauce, mirin, and sugar. Because of its high sugar content, it does add a significant amount of calories and carbohydrates to the dish.

Yes, eel is an excellent source of high-quality protein. A 100-gram serving provides a substantial amount of protein, which is vital for building and repairing body tissues.