Does Yellowtail Have a Lot of Calories? An In-Depth Nutritional Guide

October 17, 2025 •

4 min read

A 3-ounce serving of raw yellowtail contains approximately 124 calories, proving it is a moderate-calorie option. For those focused on a nutrition diet, understanding does yellowtail have a lot of calories? is key to making informed dietary choices.

Quick Summary

Yellowtail is a moderate-calorie fish rich in omega-3 fatty acids and protein. The calorie count varies with preparation, but it can be a healthy part of a balanced diet.

Key Points

Moderate in Calories: A typical 3-ounce serving of raw yellowtail contains around 124 calories, making it a moderate-calorie option.
Rich in Omega-3 Fatty Acids: Yellowtail is an excellent source of heart-healthy omega-3s, which support brain function and reduce inflammation.
High in Protein: With 20 grams of protein per 3-ounce serving, yellowtail is a great source of lean protein for muscle growth and satiety.
Preparation Matters: Cooking methods significantly impact calorie count; simple searing or baking with minimal oil is the healthiest option.
Contains Key Nutrients: Yellowtail provides important vitamins and minerals, including B12, B6, and selenium, which are vital for energy and antioxidant support.
Best in Moderation: Like other large predatory fish, it should be consumed in moderation due to potential mercury accumulation, especially for vulnerable groups.

Yellowtail Calories: A Closer Look

When evaluating if a food fits into your diet, understanding its caloric density is a good starting point. Yellowtail, also known as hamachi, is often perceived as a fatty fish due to its buttery texture, which can lead to assumptions about a high calorie count. However, the reality is that yellowtail is a nutrient-dense food with a moderate calorie profile.

For a standard 3-ounce (85g) serving of raw yellowtail, you can expect around 124 calories, with about 32% of those calories coming from its fat content. This places it in a similar category to other popular fish, such as coho salmon and yellowfin tuna, but its specific macronutrient breakdown gives it a unique nutritional value. It is important to note that preparation method significantly affects the final calorie count. For example, a 4-ounce serving of hamachi sashimi contains 165 calories, while a cooked fillet can contain more, depending on the added oils or sauces.

Macronutrient Breakdown

Yellowtail is a nutritional powerhouse, providing a balanced profile of protein, healthy fats, and essential micronutrients. This makes it an excellent addition to a healthy diet, far beyond just its calorie content. The primary macronutrients found in yellowtail are:

Protein: A 3-ounce serving of raw yellowtail provides a significant 20 grams of protein, essential for muscle repair, growth, and overall body function. Protein also promotes satiety, helping to manage appetite and support weight control.
Fats: Yellowtail is an excellent source of healthy omega-3 fatty acids, particularly EPA and DHA. These fats are crucial for heart health, brain function, and reducing inflammation. While it contains more fat than lean fish like cod or tuna, this fat is predominantly the beneficial unsaturated kind, not saturated fat.
Carbohydrates: Yellowtail contains virtually no carbohydrates, making it a perfect protein source for low-carb or ketogenic diets.

Yellowtail vs. Other Popular Fish: A Calorie Comparison

To put yellowtail's calorie count into perspective, here is a comparison table showing the approximate nutritional information for a 100g (3.5 ounce) serving of different fish, highlighting how preparation can alter the final values.

Nutritional Comparison Table


Fish (100g / 3.5oz)	Preparation	Calories (approx.)	Protein (g)	Fat (g)
Yellowtail	Raw	146	23	5.2
Yellowtail	Cooked	187	30	6.7
Salmon (Coho)	Raw	124	18	5
Salmon (Atlantic)	Baked	150	~22	~11
Tuna (Yellowfin)	Raw	109	24	<1
Cod (Atlantic)	Raw	82	18	0.7

As the table shows, yellowtail is a moderately calorific fish. While it has a higher fat and calorie content than lean fish like tuna and cod, its fat is primarily the beneficial omega-3 type. Therefore, for those focusing on a heart-healthy diet, yellowtail is a fantastic choice, and portion control is the key, similar to salmon.

The Health Benefits Beyond the Calorie Count

Beyond its macronutrient profile, yellowtail offers a wealth of essential vitamins and minerals that contribute to overall health. Incorporating it into your diet can provide the following benefits:

Heart Health: The high concentration of omega-3s, specifically EPA and DHA, supports cardiovascular health by lowering blood pressure and cholesterol levels and reducing the risk of heart disease.
Brain Function: Omega-3 fatty acids are critical for brain health and cognitive function, potentially reducing the risk of conditions like Alzheimer's and depression.
Rich in Selenium: Yellowtail is an excellent source of selenium, a mineral that acts as an antioxidant. It helps protect your body's cells from damage caused by free radicals and supports a healthy immune system.
Source of B Vitamins: The fish is rich in B vitamins, including B12 and B6. These vitamins are essential for energy metabolism, red blood cell production, and nerve function.

How Preparation Affects Calories

Cooking method is one of the biggest factors that influence the calorie content of yellowtail. The simplest preparations, such as steaming, baking, or searing with minimal oil, will preserve the natural calorie count. However, adding calorie-dense ingredients can change the final dish dramatically:

Added Oils: Pan-frying yellowtail with significant amounts of olive oil or butter will increase the fat and calorie content. Using only a small amount of oil for searing is a good way to maintain a lower calorie count.
Sauces and Glazes: Ingredients like sugar-heavy teriyaki glazes or creamy sauces will significantly boost calories. Opting for lighter sauces, like a citrus ponzu, can add flavor without the extra calories.
Batter and Frying: Deep-frying yellowtail is the most calorie-intensive preparation, as the fish absorbs large amounts of cooking oil. This method should be limited for those watching their calorie intake.

Potential Health Concerns: The Mercury Factor

As a predatory fish, yellowtail can accumulate higher levels of methylmercury compared to smaller, lower-chain fish. While yellowtail is generally considered a low-mercury fish in most sources, it is prudent to be mindful of consumption, especially for sensitive groups.

High-End Predatory Fish: It is advisable to consume high-end predatory fish like yellowtail in moderation, as recommended for any larger species. This is particularly important for pregnant individuals and young children.
Wild vs. Farmed: Some sources note that wild yellowtail can accumulate more mercury than farmed varieties. However, the overall nutritional quality and mercury content can vary based on geographical location and farming practices.

For balanced and up-to-date guidance on fish consumption and mercury, you can refer to the FDA's recommendations.

Conclusion: Does Yellowtail Fit Your Diet?

So, does yellowtail have a lot of calories? The answer is that it's a moderate-calorie fish, and its nutritional benefits far outweigh any concerns about high caloric content, provided it is prepared healthily and consumed in moderation. As a rich source of omega-3s, high-quality protein, and various vitamins and minerals, yellowtail is an excellent choice for a balanced diet aimed at improving heart and brain health.

For those managing their weight, portion control and cooking methods are crucial. A simple seared fillet or sashimi offers all the health benefits with minimal added calories. Ultimately, yellowtail proves to be a delicious and nutritious addition to a healthy eating plan, offering a buttery flavor and a powerful nutrient punch. American Heart Association

Frequently Asked Questions

Yellowtail is considered a moderate-calorie fish. A 3-ounce serving of raw yellowtail contains approximately 124 calories, which is more than lean white fish but less than very fatty options.

Yes, yellowtail can be a healthy part of a weight loss diet. It is high in protein, which promotes a feeling of fullness, and rich in omega-3s, but portion control and choosing healthy cooking methods are important for managing calories.

Yellowtail typically has slightly fewer calories and less fat than many types of salmon, particularly fattier varieties like Atlantic salmon. For example, a 100g raw coho salmon has 124 calories, compared to 146 in raw yellowtail, but fat content varies widely between species.

Yes, raw yellowtail is generally lower in calories than cooked yellowtail. Cooking methods, especially those involving added fats like oil or butter, will increase the total calorie count of the fish.

The primary sources of calories in yellowtail are protein and fat. A typical raw serving contains about 63% protein and 32% fat by calorie count, with negligible carbohydrates.

Yellowtail is considered a fatty fish, similar to mackerel and salmon. Its higher fat content gives it a distinctive buttery texture and makes it a great source of omega-3 fatty acids.

Yellowtail is a predatory fish, so it can accumulate mercury, but it is generally considered a lower mercury option than larger fish like some tunas. However, pregnant women and young children should still exercise caution and moderate their intake.