How Many Calories Are in Steamfresh Fish? A Detailed Breakdown

November 2, 2025 •

4 min read

A single fillet of Birds Eye SteamFresh fish contains between 150 and 175 calories, with the exact amount varying depending on the specific flavor and accompanying sauce. Understanding how many calories are in Steamfresh fish is crucial for those monitoring their intake, making it a popular choice for quick, healthy meals.

Quick Summary

This guide breaks down the calorie content of popular Birds Eye Steamfresh fish fillets, detailing the variations between flavors and comparing steamed fish to fried and homemade alternatives.

Key Points

Calorie Range: Birds Eye Steamfresh fish fillets contain approximately 150-175 calories per serving, depending on the flavor.
Flavor Variation: Sauces are the main driver of calorie differences between Steamfresh varieties; light citrus flavors are lower than creamy curry options.
Steamed vs. Fried: Steaming is a far healthier cooking method than frying, which can double the calories and dramatically increase the fat content.
Balanced Meals: Toppings like lemon, fresh herbs, or hot sauce add flavor without significant calories, while pairing with steamed vegetables boosts nutrition.
Sourcing Details: Although Steamfresh fillets are frozen for convenience, they can be a nutritious option, provided you choose lean varieties and monitor fat content.
High Protein: Despite the relatively low calorie count, Steamfresh fish is a good source of protein, with most fillets providing over 30 grams.

The Calorie Breakdown of Popular Birds Eye Steamfresh Flavors

Birds Eye SteamFresh offers a variety of fish fillets, with each flavor pouch containing a different sauce that influences the total calorie count. For those tracking their intake, knowing the specific nutritional information is essential. Here is a breakdown of the calories and macronutrients for some popular varieties, typically based on a single 190g fillet serving.

Birds Eye SteamFresh Citrus & Parsley

This is one of the brand's most recognizable options. According to nutrition data, a single 190g fillet contains approximately 170 to 174 calories. Its macronutrient profile includes about 31g of protein, 4.9g of total fat, and minimal carbohydrates. The simple, light sauce contributes flavor without a significant calorie increase.

Birds Eye SteamFresh Soy & Ginger

The Soy & Ginger variety is a slightly lower-calorie option. A 190g fillet typically has around 152 calories. This version contains less fat than the Citrus & Parsley flavor, with about 2.7g of total fat and 31.5g of protein, making it an excellent choice for a lean, high-protein meal.

Birds Eye SteamFresh Thai Red Curry

For a more robust flavor, the Thai Red Curry option offers a slightly higher calorie count due to its creamier sauce. This fillet provides approximately 173 calories per 190g serving. It contains 32.5g of protein and a total fat content of 4.9g, similar to the citrus variety.

What Influences the Calorie Count?

Several factors can affect the final calorie count of a Steamfresh meal, even within the same brand. Understanding these variables helps in making more informed dietary choices.

Sauce and Flavoring: The primary difference in calorie content between Steamfresh varieties comes from the sauce. Creamier or oil-based sauces will naturally contain more calories and fat than lighter, citrus-based alternatives.
Fish Type: While the Birds Eye brand often uses mild, white fish, the specific type can also influence the macros. A fattier fish like salmon would contain more calories than a leaner one like cod or pollock.
Serving Size: The caloric values mentioned are based on a single fillet. Combining multiple fillets or adding extra sauces would increase the total intake.
Added Ingredients: Many consumers add vegetables or a side of rice to bulk up their meal. These additions must be factored into the final calorie count.

Steamed vs. Fried: A Calorie Comparison

When considering cooking methods, steaming is a clear winner for calorie control. Frying, especially deep-frying, adds a significant amount of oil and often a high-calorie breading or batter. A comparison reveals a stark difference in nutritional value.


Preparation Method	Calories (per 100g, approx)	Fat Content (g, approx)	Health Implication
Birds Eye Steamfresh	80-95	1.5-2.5	Generally healthy, low-fat with added flavor.
Generic Steamed Fish	139	Minimal	Very healthy, clean protein source.
Deep-Fried Fish	>240	>11	Very high in fat and calories, less healthy.
Breaded Frozen Fish	>350	17-25	High in fat and processed ingredients, less healthy option.

As the table shows, a 100g serving of deep-fried fish can have nearly twice the calories and over 40 times the total fat of a comparable steamed fish fillet. Frozen, breaded fish is also significantly more calorie-dense than a Steamfresh fillet. Choosing the steaming method is a simple way to dramatically reduce calorie and fat intake while still enjoying a delicious and convenient meal.

Making it a Complete Meal: Adding Sides

To create a balanced and satisfying meal with your Steamfresh fish, consider adding healthy sides. Steamed vegetables like broccoli, carrots, and green beans pair perfectly and add minimal calories while boosting fiber and nutrient intake. For example, adding a cup of steamed broccoli and half a cup of brown rice will only increase the meal's total calories slightly, while significantly improving its satiety and nutritional profile.

Toppings and Extras: While the Steamfresh pouches contain their own sauce, you can also enhance the flavor with low-calorie additions. A squeeze of fresh lemon juice, a sprinkle of fresh herbs, or a dash of hot sauce can elevate the meal without piling on extra calories.

Conclusion

For those seeking a convenient and health-conscious meal option, Birds Eye Steamfresh fish offers a low-calorie solution. With most flavors ranging from 150 to 175 calories per fillet, they provide a significant amount of lean protein with a low-fat profile. The final calorie count, however, depends on the specific flavor's sauce and any additional sides you choose to include. By opting for steaming over frying, you can enjoy a nutritious and flavorful fish meal that aligns with your dietary goals. To explore more healthy options for preparing fish, you can read articles on health-focused sites like Verywell Fit.

Frequently Asked Questions

No, the calorie count varies depending on the specific flavor and sauce. For example, the Soy & Ginger flavor is slightly lower in calories (around 152) than the Thai Red Curry or Citrus & Parsley flavors (around 170-173) due to differences in their sauces.

Yes, Steamfresh fish is generally considered a healthy option. It is a source of lean protein and is prepared using a low-fat steaming method. The addition of vegetables and other low-calorie sides can create a very balanced and nutritious meal.

When comparing simple steamed preparations, the calorie count is very similar. The primary nutritional difference in frozen products comes from added sauces and seasonings. Freshness is not a primary factor in calorie content for uncooked fish.

Adding sides like steamed vegetables typically adds very few calories while boosting fiber. A half-cup of cooked brown rice adds approximately 108 calories. Pairing your Steamfresh fillet with these sides creates a more complete meal without excessive calories.

Not necessarily. High-quality frozen fish, like Steamfresh, is often frozen soon after being caught, which locks in freshness and nutrients. The main concern with some frozen fish is the addition of high-fat breading or batters, which is not the case with Steamfresh.

The fat content varies by flavor. For example, the Soy & Ginger fillet has about 2.7g of fat, while the Citrus & Parsley and Thai Red Curry fillets have around 4.9g of fat. This is significantly less than most fried fish options.

Yes, Steamfresh fish is a great option for a weight loss diet due to its low-calorie, high-protein content. Protein helps promote satiety, and the low-fat cooking method makes it easy to control overall calorie intake.