How many calories does a small piece of fish have?

January 13, 2026 •

3 min read

According to the USDA, a 3.5-ounce serving of raw Atlantic cod contains just 82 calories. So, how many calories does a small piece of fish have? The exact number varies widely depending on the fish species, cooking method, and portion size, but most lean fish options are remarkably low in calories.

Quick Summary

The calorie count of a small piece of fish varies based on the type of fish, its fat content, and how it is prepared. Lean fish tend to have fewer calories than oily fish, while baking or grilling results in a lower calorie count compared to frying. Portion size is also a key factor.

Key Points

Type of Fish is Key: Lean fish like cod or haddock have significantly fewer calories (often under 100 per 3 oz cooked) than fatty fish like salmon or mackerel (around 175-200 calories).
Cooking Method Matters: Frying fish in oil drastically increases the calorie count compared to healthier methods like baking, grilling, or steaming, which add minimal extra calories.
Portion Control is Important: The definition of a "small piece" is variable, so referencing standardized portions, like a 3-ounce serving, helps manage calorie intake more accurately.
Fat Adds Calories: The higher fat content, especially in oily fish, accounts for the higher calorie count, although this fat is typically heart-healthy omega-3s.
Calculating Calories: To estimate calories accurately, identify the fish type, estimate the weight, consider added ingredients from cooking, and use a reliable nutrition database.
A Healthy Protein Source: Regardless of the calorie count difference, both lean and fatty fish are nutrient-dense sources of protein, vitamins, and minerals, making them a great choice for a balanced diet.

Factors Influencing the Calorie Count

The number of calories in a small piece of fish is not a fixed value. It's a spectrum influenced by several key factors. Understanding these elements can help you make more informed dietary choices.

Type of Fish

The species of fish is the most significant factor. Leaner, white-fleshed fish have considerably fewer calories per serving than fattier, darker-fleshed fish.

Lean Fish: Species like cod, haddock, and pollock are naturally low in fat, and therefore, low in calories. A small, 3-ounce cooked portion of cod, for example, can be under 100 calories.
Fatty/Oily Fish: Fish like salmon, mackerel, and herring contain more fat, particularly heart-healthy omega-3s, which increases their calorie count. A small, 3-ounce serving of Atlantic salmon can have closer to 175 calories.

Cooking Method

The way fish is prepared dramatically impacts its final calorie total. Healthy cooking methods add minimal to no extra calories, while others can double or triple the count.

Low-Calorie Methods: Grilling, baking, steaming, or broiling fish adds very few calories, especially if done with minimal added oil. A simple baked cod fillet will be significantly lower in calories than its fried counterpart.
High-Calorie Methods: Battering and deep-frying fish soaks up a lot of extra fat, dramatically increasing the calorie count. A single small, breaded, and fried fish fillet can jump from under 100 calories to over 200 calories or more.

Portion Size

The term "small piece of fish" is subjective. A standardized 3-ounce cooked portion is often used for nutritional data, but real-world portion sizes vary. A small portion for one person might be a large portion for another. For reference, a 3-ounce portion is roughly the size of a deck of cards.

Calorie Comparison: Lean vs. Fatty Fish

The following table illustrates the significant calorie difference between a small, 3-ounce cooked portion of various lean and fatty fish, prepared simply (e.g., baked or broiled) without additional oil.


Type of Fish	Fat Content	Approximate Calories (3 oz cooked)	Key Nutrients
Cod	Very Low	90	High in protein, B vitamins
Haddock	Very Low	90	High in protein, low in fat
Halibut	Low	120	Good source of potassium, protein
Mahi-Mahi	Very Low	85	Excellent source of lean protein
Tuna (Yellowfin)	Very Low	120	High in protein, low in fat
Salmon (Atlantic)	High	175	Rich in Omega-3 fatty acids
Mackerel	High	190	Excellent source of Omega-3s
Herring	High	173	Rich in Omega-3s, Vitamin D

How to Calculate Calories for Your Piece of Fish

To accurately estimate the calories in your specific piece of fish, follow these steps:

Identify the Fish Type: First, determine if the fish is a lean or oily variety. This is the most important factor in its base calorie count.
Estimate the Weight: Weigh your portion of fish before cooking. A small fillet can range from 3 to 5 ounces. If you don't have a scale, you can use common size approximations. For example, a 3-ounce serving is about the size of a deck of cards.
Consider the Cooking Method: Account for any added ingredients. If you bake or grill with a tablespoon of olive oil (approx. 120 calories), you must add that to your total. If you fry it, the calorie count will increase substantially.
Use a Nutrition Calculator: Many online databases and apps provide specific nutritional information for different types of fish and cooking methods. Use these as a reference to get the most precise number.

Conclusion: Making Informed Choices

Ultimately, a small piece of fish is an excellent, low-calorie source of high-quality protein and other essential nutrients, provided it is prepared healthily. While lean white fish like cod or haddock will have fewer calories, the healthy omega-3 fatty acids in oily fish like salmon are also highly beneficial. The key to controlling calories is to be mindful of your cooking method and portion size. Steaming, baking, or grilling your fish with minimal oil is the best way to keep the calorie count low while maximizing the health benefits. Whether you choose a lean or oily fish, both are great additions to a balanced diet. For further reading on the general health benefits of eating seafood, a good resource is the Seafood Health Facts website, which provides comprehensive overviews.

Frequently Asked Questions

A small piece of fish is typically considered a 3-ounce (85 gram) cooked portion. This is roughly the size of a deck of cards or the palm of an average adult's hand.

No, salmon typically has more calories than cod. Cod is a lean, white fish with about 90 calories per 3-ounce cooked serving, while fattier salmon has around 175 calories for the same portion size.

Yes, a small piece of fried fish can be high in calories. The oil and breading used in the frying process add a significant number of calories, sometimes doubling or tripling the total compared to a baked or grilled portion.

To reduce calories, opt for cooking methods like baking, grilling, steaming, or broiling instead of frying. Use minimal oil and season with herbs and spices instead of heavy sauces or butter.

Canned fish, like tuna or salmon, varies in calorie count based on whether it is packed in oil or water. Fish packed in water is significantly lower in calories than fish packed in oil.

A 3.5-ounce (100 gram) serving of raw tilapia contains around 96 calories. A small cooked fillet, which might be slightly smaller, would have a comparable, low number of calories if prepared without adding oil.

All fish contain some omega-3 fatty acids, but fatty or oily fish like salmon, mackerel, and herring contain the highest levels, which contributes to their higher calorie count.