How Many Calories Are in One Single Fish?

October 19, 2025 •

4 min read

Most lean fish species, such as cod and tilapia, contain fewer than 120 calories per 3-ounce cooked serving, while fattier varieties like mackerel and salmon contain more. This wide range in calorie counts means it's impossible to give a single, fixed number for how many calories are in one single fish without considering several key factors.

Quick Summary

The calorie count of a single fish varies significantly based on its species, size, and cooking method. Leaner fish like cod are lower in calories, while fattier fish like salmon are higher but rich in healthy fats, and cooking can alter the final count.

Key Points

Species Matters: Lean fish like cod have fewer calories, while fatty fish like salmon and mackerel are more calorie-dense due to higher omega-3 content.
Size is Key: The larger the fish or fillet, the higher the total calorie count. Always factor in the total weight of your portion.
Cooking is Crucial: Frying fish significantly increases calories by adding fat, while baking, grilling, and steaming keep the calorie count low.
Lean vs. Fatty: Lean fish typically contain less than 120 calories per 3-ounce serving, whereas fatty fish can have over 150 calories for the same serving size.
Don't Fear Healthy Fats: Fatty fish, though higher in calories, are rich in beneficial omega-3 fatty acids essential for heart and brain health.

The Factors That Influence a Fish's Calorie Count

Giving a precise caloric number for a single fish is impossible, as the final value depends on several variables. Understanding these factors is crucial for accurately calculating the nutritional content of your meal.

Fish Species

One of the most significant factors is the fish species itself. Different types of fish naturally store different amounts of fat, which directly impacts their caloric density. Oily, fatty fish like salmon and mackerel are higher in calories due to their beneficial omega-3 fatty acids, while lean fish like cod and haddock are naturally lower in fat and calories. For example, a 100-gram serving of raw Atlantic cod has approximately 82 calories, while the same amount of raw Atlantic salmon contains around 177 calories.

Size and Weight

The size and weight of the individual fish are also major determinants. A small 4-ounce tilapia fillet will have a different calorie count than a large 8-ounce salmon fillet. The calorie counts are typically provided per standard serving size (e.g., 3 or 3.5 ounces), but for a whole, single fish, you must first determine its weight to get an accurate total.

Cooking Method

Preparation is a game-changer when it comes to calories. Adding oil, butter, or heavy sauces significantly increases the total calorie count. For example, a 3-ounce portion of plain, baked catfish has around 122 calories, while a battered and fried portion can have approximately 195 calories. This is because fried fish absorbs a considerable amount of cooking fat. Healthier cooking methods like baking, broiling, grilling, or steaming, which use minimal or no added fat, keep the calorie count low and preserve the fish's natural nutritional profile.

Raw vs. Cooked State

There is a slight difference in calorie density between raw and cooked fish, even without adding ingredients. When fish is cooked, it loses moisture, which concentrates the nutrients and calories. A raw ounce of Atlantic salmon is approximately 58 calories, while a cooked ounce is around 60 calories. While this difference is minor, the addition of fats during cooking creates the most significant change in total calories.

Other Influencing Factors

Environment and Diet: Wild fish may have slightly different fat compositions than farmed fish, depending on their diet and environment.
Reproductive Status: A fish's fat content can fluctuate with its reproductive cycle and maturity level.

Calorie Comparison of Common Fish Species

To help you estimate the calories in a single fish, here is a comparison based on a standard 3-ounce (approximately 85 grams) cooked portion, prepared simply (baked or broiled) without added fat.


Fish Species	Calories (3 oz. Cooked)	Fat (g)	Protein (g)	Notes
Cod	90	1	19	Very lean, mild flavor
Haddock	90	1	20	Lean, flaky texture
Orange Roughy	70	1	16	Very lean, mild-flavored
Tilapia	110	2	22	Low-fat, versatile
Rainbow Trout	130	4	22	Moderate fat, rich in omega-3s
Atlantic Salmon	150	7	22	Oily, high in omega-3s
Atlantic Mackerel	190	12	21	Oily, high in omega-3s

How to Calculate Calories for One Single Fish

To get the most accurate calorie count, follow these steps:

Identify the species of fish. Is it a fatty fish like salmon or a lean fish like cod? This will help you find the correct nutritional data to reference.
Determine the weight of the fish. Use a food scale to weigh the raw fish portion you plan to cook. If you are starting with a pre-cut fillet, read the package label.
Use a nutritional database. Look up the calorie count for 100 grams (3.5 ounces) of that specific fish species. The USDA provides reliable nutritional data online.
Calculate the total calories. Multiply the calorie count per gram by the total number of grams in your fish portion. For example, if a 100g cod fillet has 90 calories, and you have a 150g fillet, your calculation would be $(90/100) imes 150 = 135$ calories.
Adjust for cooking method. If you add oil, butter, or breading, account for those calories separately. For instance, a tablespoon of olive oil adds approximately 120 calories.

Conclusion

While there is no single answer to how many calories are in one single fish, the caloric value can be accurately estimated by considering the species, size, and preparation method. Lean fish offer a low-calorie protein source, while fatty fish provide more calories but are rich in heart-healthy omega-3s. For a nutritious meal, opt for cooking methods that don't add excessive fat, and always consider the total weight of your fish portion for an accurate count. By following these steps, you can make informed dietary choices and enjoy the many health benefits fish has to offer.

For more detailed nutritional information, including the content of omega-3s and other micronutrients, consult authoritative resources like the Food and Agriculture Organization (FAO).

Frequently Asked Questions

Yes, compared to many other protein sources like red meat and poultry, fish is considered a low-calorie food, especially lean varieties.

Frying drastically increases the calorie count of a fish fillet because the fish absorbs a significant amount of oil. A breaded and fried fillet can have double the calories of a baked or broiled one.

The calorie and fat content can differ slightly between wild and farmed fish due to their varying diets and environments. This is a contributing factor to the overall nutritional profile.

Fish can be an excellent choice for a weight loss diet. It is a lean, high-protein food that helps you feel full without consuming a large number of calories, especially when prepared healthily.

No, fish is naturally a protein source and does not contain carbohydrates unless it is cooked with a starchy breading or sauce.

Not necessarily. While a larger fish of the same species will have more calories, a small, fatty fish like a sardine could have more calories per gram than a large, lean fish like cod.

Lean fish species are the lowest in calories. Orange roughy, cod, and haddock are some of the leanest options, typically containing less than 100 calories per 3-ounce cooked serving.