How many calories are in one fish tail?

October 30, 2025 •

4 min read

Fish is a healthy, low-calorie source of high-quality protein, but the calorie count of a fish tail can vary dramatically based on the type of fish and how it's prepared. A lean cod tail, for instance, will have far fewer calories than a tail from an oily mackerel, especially if the latter is fried.

Quick Summary

The calorie count of a single fish tail varies significantly depending on the species and preparation. A lean fish tail is low-calorie, while an oily fish tail is higher in fat and energy. Cooking method, such as frying versus grilling, also heavily influences the final nutritional value.

Key Points

Species Matters: The type of fish is the biggest factor; lean fish like cod have fewer calories than oily fish like mackerel.
Cooking Method is Crucial: Frying a fish tail adds significant calories through absorbed oil, whereas grilling or baking keeps the calorie count low.
Portion Size Influences Total Calories: Since fish tails vary in size, weighing the portion is necessary for an accurate calorie estimate.
Lean Fish, Low Calories: A raw cod tail (100g) contains roughly 82 calories, a much lower figure than a raw oily fish tail of the same weight.
Oily Fish, Higher Fat and Calories: Oily fish tails contain more fat and thus more calories, but they are also rich in healthy omega-3 fatty acids.
Prioritize Healthy Cooking: To minimize calories, opt for dry-heat cooking methods such as baking, grilling, or steaming over frying.

The question of how many calories are in one fish tail is not as straightforward as it seems. Unlike a pre-packaged snack, a fish tail's nutritional profile is influenced by several key variables, primarily the species of fish and the cooking method used. Understanding these factors is crucial for accurately estimating the calories in your meal and making informed dietary choices.

Factors Influencing the Calorie Count

Fish Species: Lean vs. Oily

The most significant factor determining a fish tail's calorie content is whether the fish is considered 'lean' or 'oily'. Lean fish store most of their fat in their livers, while oily fish have fat distributed throughout their flesh. This inherent difference in fat content directly impacts the calorie density of the tail meat.

Lean Fish Tails: Species like cod, pollock, and haddock have very low fat content, making their tails a low-calorie option. A 100-gram serving of raw cod, for example, has only about 82 calories, with less than one gram of fat.
Oily Fish Tails: On the other hand, fish such as mackerel, salmon, and yellowtail are rich in healthy omega-3 fatty acids, which significantly increases their calorie count. A 100-gram portion of oily yellowtail can contain around 146 calories, with a higher fat percentage.

The Impact of Cooking Method

The way a fish tail is prepared can completely alter its final calorie count, often more so than the species itself. Adding fats during cooking is the main reason for this change.

Grilled or Baked: Preparing a fish tail with dry heat or minimal added fats is the healthiest option. A 100-gram serving of plain grilled fish contains approximately 109 calories.
Fried or Battered: Frying fish tails in oil or coating them in a batter adds a substantial amount of fat and carbohydrates, drastically increasing the calorie load. A battered and fried fish fillet can have over 260 calories for a similar-sized portion.

Comparison of Fish Tail Calories by Type and Preparation

To provide a clearer picture, here is a comparison table for the estimated calories in a typical 100-gram (3.5 ounce) portion of various fish tails. Calorie counts are approximate and will vary based on exact portion size and species variant.


Fish Type (100g raw)	Estimated Calories (Raw)	Estimated Calories (Grilled/Baked)	Estimated Calories (Fried/Battered)
Cod (Lean)	~82 kcal	~96 kcal	~199 kcal
Yellowtail (Oily)	~146 kcal	~140 kcal	~260+ kcal
Salmon (Oily)	~156 kcal	~150 kcal	~270+ kcal
Halibut (Lean)	~116 kcal	~120 kcal	~200+ kcal

How to Estimate Calories in Your Fish Tail

Since fish tails aren't sold in standardized portions, here is a simple process to get a more accurate estimate:

Identify the Fish Species: Is it a lean white fish like cod, or an oily fish like mackerel?
Estimate the Weight: Use a kitchen scale to weigh the raw fish tail. A typical small tail might be 100-150 grams, while a large one could be over 200 grams.
Choose the Right Data: Find the nutritional information per 100 grams for that specific fish. Use the provided links from reliable sources to help.
Consider the Cooking Method: Add calories based on the method. For deep-frying, assume a significant increase due to oil absorption and batter.

Healthy Ways to Prepare Fish Tails

To maximize the health benefits and keep the calorie count low, consider these preparation methods:

Grilling: Use a non-stick pan or grill plate with a light brush of olive oil. This method adds minimal calories while imparting a smoky flavor.
Baking: Wrap the fish tail in parchment paper (en papillote) with herbs and citrus to steam it in its own juices. This requires no added fat.
Steaming: Place the fish tail in a steamer basket over simmering water. This is one of the most low-calorie cooking methods available.
Poaching: Gently simmer the fish tail in a flavorful liquid like water, broth, or wine. Like steaming, this adds very few calories.

The Healthier Choice: Grilled Cod Tail vs. Fried Mackerel Tail

Consider two hypothetical meals: a grilled cod tail (150g) and a fried mackerel tail (150g). The grilled cod tail would be around 144 calories, with very little fat. In contrast, the fried mackerel tail could easily exceed 350-400 calories due to the added fats from frying and the higher inherent oil content of the fish. This example clearly demonstrates the significant impact of both fish species and cooking method on your final meal.

Conclusion

Answering how many calories are in one fish tail requires more than a single number; it demands consideration of the fish's species and preparation. The tail of a lean, baked cod will have a minimal calorie count, while a fried mackerel tail will have a considerably higher energy density. For those monitoring calorie intake, opting for lean fish and using cooking methods like grilling or baking will provide the most significant nutritional benefits with the lowest calorie cost. Always prioritize weighing your fish and consulting reliable nutritional data to get the most accurate information for your diet. https://www.hopkinsmedicine.org/health/wellness-and-prevention/healthy-fish

Frequently Asked Questions

A lean fish tail, like cod, contains significantly fewer calories per 100 grams than an oily one, such as mackerel or yellowtail. For instance, raw cod is about 82 calories per 100g, while raw yellowtail is around 146 calories.

Yes, frying a fish tail dramatically increases its calorie count. A fried, battered fish fillet can contain over 260 calories for a medium portion, whereas the same portion baked or grilled would be considerably less.

The calorie count per 100 grams is generally consistent across different parts of the fish (tail, fillet). However, due to varying bone-to-meat ratios, the edible portion and thus the total calories can differ based on the cut.

For the most accurate measurement, weigh your raw fish tail using a kitchen scale. Then, use a reliable nutritional database to look up the calorie count per 100 grams for that specific species and cooking method.

The healthiest methods for cooking a fish tail to keep the calorie count low are grilling, baking, steaming, or poaching. These methods require little to no added fats.

Beyond calories, the primary nutritional difference is in the fat profile. Oily fish tails are packed with healthy omega-3 fatty acids, which are beneficial for heart and brain health, whereas lean fish tails are very low in fat.

Fish tails are generally safe to eat, though they contain more bones than fillets. For culinary use, a fish tail's desirability depends on its size and species. For instance, the tail of a monkfish is prized for its boneless, meaty texture.