Does whitefish have a lot of calories? A full nutritional breakdown

January 9, 2026 •

3 min read

According to nutrition data, a standard 3-ounce serving of raw whitefish contains only about 115 calories, confirming its status as a lean protein. While raw numbers seem clear, the answer to "Does whitefish have a lot of calories?" depends greatly on the specific species and how it is prepared.

Quick Summary

Whitefish is generally a low-calorie, high-protein food with a low fat content compared to oily fish. Its final caloric value is significantly affected by cooking method. Baking, steaming, and grilling are ideal for keeping calories minimal, while frying adds considerable fat and calories.

Key Points

Low Calorie Content: Whitefish is naturally low in calories due to its lean, low-fat flesh.
Cooking Method is Key: Frying drastically increases the calorie count, while baking, steaming, and grilling preserve its low-calorie profile.
Rich in Protein: Whitefish is an excellent source of high-quality, lean protein, promoting satiety and muscle health.
Good Source of Nutrients: It provides essential vitamins like B12 and minerals such as selenium and phosphorus.
Heart Health Benefits: With very little saturated fat, whitefish consumption can contribute to a healthy heart.
Better for Weight Management: Its high protein-to-calorie ratio makes it a smart choice for those managing their weight.

What Defines Whitefish?

Whitefish is not a single species but a broad category of fish with lean, white flesh and a mild flavor. These species, which typically live in cold waters, store most of their energy in their livers rather than their muscle tissue, resulting in very low-fat, low-calorie meat. Common examples of whitefish include:

Cod
Haddock
Flounder
Halibut
Pollock
Sole

Whitefish Calorie and Macronutrient Profile

Because it is naturally low in fat, whitefish is also low in calories. A typical 3-ounce (85g) serving of raw, mixed whitefish contains approximately 115 calories, 16 grams of protein, and only about 5 grams of fat. The majority of its calories come from its high-quality protein content.

Comparing Whitefish to Other Fish

To truly understand the calorie count of whitefish, it helps to compare it with other popular types of fish. Below is a comparison table for a standard 3-ounce (85g) cooked serving.


Food (3oz/85g serving)	Calories	Protein	Fat
Whitefish (Cod)	~100 kcal	~23g	Minimal fat
Oily Fish (Salmon)	~175 kcal	~22g	~10g
Lean Meat (Chicken Breast)	~140 kcal	~26g	~3g

As the table shows, a serving of cod provides a higher protein-to-calorie ratio than salmon and is even leaner than skinless chicken breast. The higher calorie count in oily fish like salmon comes from their higher, but still healthy, fat content.

How Cooking Methods Impact Whitefish Calories

The way you prepare whitefish can dramatically change its calorie count. The fish itself is lean, but cooking oils and breading can add significant calories.

Low-Calorie Cooking Methods

Steaming: This method adds no extra calories and keeps the fish moist and tender.
Baking or Broiling: Using parchment paper or a light drizzle of olive oil keeps the added fat minimal, resulting in a low-calorie dish.
Grilling: A simple preparation that requires little to no added fat, preserving the fish's natural lean profile.
Poaching: Cooking the fish in water or a broth with herbs and spices imparts flavor without adding calories.

High-Calorie Cooking Methods

Frying: This is the most calorie-intensive method, as the fish absorbs oil during the cooking process. For instance, fish used in fish and chips can have a substantially higher calorie count than its baked counterpart.

Health Benefits of Whitefish

Beyond being a low-calorie protein source, whitefish offers several important health benefits:

Rich in Lean Protein: Essential for building and repairing tissues, this protein helps with satiety, making you feel fuller for longer.
Important Nutrients: It is a good source of vital minerals like selenium, phosphorus, and potassium.
B Vitamins: Whitefish provides B vitamins, particularly B12, which is crucial for nerve function and energy production.
Low in Saturated Fat: As a lean fish, it contains very little saturated fat, making it excellent for heart health.
Omega-3s: While not as high in omega-3s as oily fish, some species like cod still provide these healthy fatty acids, which are beneficial for brain and heart function.

Conclusion

Does whitefish have a lot of calories? No, it does not. On its own, whitefish is a remarkably low-calorie and high-protein food. The most significant factor influencing its caloric content is the cooking method used. By opting for healthier preparation techniques like steaming, baking, or grilling, you can enjoy all the nutritional benefits of whitefish while keeping your meal low in calories. It is an ideal choice for anyone looking to maintain or lose weight while boosting their intake of quality protein and essential nutrients.

Low-Calorie Whitefish Preparation Tips

Use herbs and spices: Season your whitefish with fresh herbs like dill or parsley, lemon, and spices to enhance flavor without adding calories.
Make parchment packets: Baking fish in parchment paper seals in moisture and flavor, eliminating the need for added oil.
Steam or poach: Cooking whitefish in a flavorful broth or simply with steam is one of the most effective ways to keep it low in calories.
Serve with vegetables: Pair your fish with steamed or roasted vegetables to create a balanced, low-calorie, and satisfying meal.
Avoid heavy sauces: Opt for light, citrus-based dressings instead of creamy or butter-heavy sauces.

What are some of the leanest types of whitefish?

Cod
Sole
Flounder
Haddock
Pike
Red Snapper
Perch

Authoritative Outbound Link

For further information on the benefits of omega-3 fatty acids, visit the American Heart Association's resource: Fish and Omega-3 Fatty Acids | American Heart Association

Frequently Asked Questions

Yes, whitefish is an excellent option for weight loss. Its high protein content promotes a feeling of fullness, and its naturally low-calorie and low-fat profile helps manage daily caloric intake.

Whitefish has significantly fewer calories than salmon because it contains much less fat. While salmon is higher in heart-healthy omega-3s, whitefish is the leaner, lower-calorie option.

Yes, frying whitefish significantly increases its calorie count. The fish absorbs a large amount of the cooking oil, adding substantial fat and calories compared to healthier methods like steaming or baking.

Most whitefish species like cod, haddock, and sole are low in calories due to their lean nature. However, caloric content can vary slightly between species, and preparation method has the largest impact.

Whitefish is rich in high-quality protein and provides essential nutrients like B vitamins (especially B12), selenium, and phosphorus. It is also very low in saturated fat.

For low-calorie cooking, consider steaming, baking, broiling, or grilling the whitefish. These methods add minimal fat and calories while preserving the fish's delicate flavor.

Yes, naturally caught whitefish is typically low in sodium. However, the sodium content can increase significantly with certain cooking preparations or if it is heavily processed or salted.