Understanding Nutrition: How many calories in a small size fish?

November 5, 2025 •

4 min read

Small fish are often powerhouse sources of protein and omega-3 fatty acids, but exactly how many calories in a small size fish can vary significantly depending on the species and how it is prepared. A 3-ounce serving of lean fish like cod contains less than 100 calories, while a similar portion of fattier species, like some types of mackerel, can contain closer to 170 calories. Understanding these differences helps you make smart, healthy choices for your meals.

Quick Summary

The calorie count of a small fish depends heavily on its species, fat content, and cooking method. Leaner varieties like cod are very low in calories, while oily fish such as sardines and mackerel have more calories but are packed with beneficial omega-3s. Baking or steaming is recommended over frying for maintaining a low-calorie, nutrient-rich meal.

Key Points

Species and Prep Determine Calories: The calorie count of a small fish varies depending on whether it is a lean or oily species and whether it is baked, steamed, or fried.
Lean Fish are Lowest in Calories: Options like cod, haddock, and sole are very low in calories, often under 100 per 3-ounce serving.
Oily Fish are Nutrient-Rich: While higher in calories due to their fat content, oily fish like sardines and mackerel provide essential omega-3 fatty acids.
Cooking Method is Key: Steaming, baking, and grilling are healthy, low-calorie cooking methods, whereas deep-frying significantly increases the calorie count.
Small Fish Mean Lower Mercury: Smaller fish, being lower on the food chain, accumulate less mercury, making them a safer, healthier choice for frequent consumption.
Eat Them Whole for More Nutrients: Consuming small, whole fish like sardines provides added calcium and vitamin D from the edible bones.

The Calorie Variable: Why Fish Species Matter

Determining an exact calorie count for "a small fish" is impossible without specifying the type of fish. Just as there is a vast range of sizes, there is a wide spectrum of fat and calorie levels. Fish are broadly categorized into two types: lean (white fish) and oily (fatty fish), and this distinction is the most significant factor affecting their calorie content. Lean fish contain fewer calories and fat, while oily fish are higher in calories due to their healthful omega-3 fat content.

Calorie Profile of Lean Small Fish

Lean, small fish are a fantastic option for those watching their calorie intake. Their low fat content makes them a high-protein, nutrient-dense choice. Here are some popular examples:

Cod: One of the leanest options available, a 3-ounce (85g) cooked portion of Atlantic cod contains approximately 90 calories.
Haddock: Very similar to cod, a 3-ounce portion of baked haddock contains about 90 calories.
Ocean Perch: A 3.5-ounce (100g) serving of raw ocean perch contains around 79 calories.
Sole: A 3-ounce serving of broiled sole has about 100 calories.
Orange Roughy: Known for its delicate texture, a 3-ounce portion of broiled Orange Roughy is one of the lowest at approximately 70 calories.

Calorie Profile of Oily Small Fish

Oily fish, though higher in calories, are loaded with heart-healthy omega-3 fatty acids, making them a crucial part of a balanced diet.

Sardines: Often consumed canned and whole, a 3-ounce (85g) serving of Atlantic sardines in oil, drained, provides around 177 calories and is an excellent source of calcium.
Anchovies: These tiny, powerful fish are rich in omega-3s. A 3-ounce serving has about 111 calories. Canned, salt-cured versions, however, will be high in sodium.
Mackerel: A 3-ounce serving of Atlantic mackerel contains roughly 134 calories.
Herring: An oily fish rich in omega-3s, a 3-ounce serving can have around 134 calories.
Tuna (canned, light, in water): A highly convenient and affordable option, a 3-ounce serving has approximately 99 calories.

The Impact of Cooking Method on Calories

The way fish is prepared is a major determinant of its final calorie count. While the fish itself is a lean, low-calorie protein, adding heavy sauces or deep-frying can drastically increase its caloric value.

Healthy Cooking Methods:

Baking: Cooking fish in the oven with minimal added oil and seasonings like herbs and lemon juice keeps calories low while preserving flavor and moisture.
Steaming: Considered one of the healthiest methods, steaming requires no added fat and retains the maximum amount of nutrients, including delicate omega-3s.
Poaching: Cooking fish gently in a liquid like broth or wine is another low-calorie method that keeps fish moist and tender.
Grilling/Broiling: Grilling or broiling adds flavor without adding significant calories, especially if you use a light brush of olive oil.

Higher-Calorie Cooking Methods:

Deep-Frying: A breaded and deep-fried fillet can have 200+ calories more than its baked or steamed counterpart, due to the high-fat batter and oil.
Heavy Sauces: Cream-based sauces or those loaded with butter can quickly negate the low-calorie benefits of fish.

Comparison Table: Small Fish Calorie Counts

The following table provides a clear comparison of calories, protein, and fat for a standard 3-ounce (85g) serving of various small fish, prepared healthily (e.g., baked, broiled).


Fish Type (3 oz cooked)	Calories	Protein (g)	Total Fat (g)
Orange Roughy	~70	16	1
Cod	~90	20	1
Haddock	~90	20	1
Sole	~100	21	1
Canned Light Tuna (in water)	~99	26	<1
Anchovies	~111	19	4
Atlantic Herring	~134	19	8
Atlantic Mackerel	~134	21	7
Sockeye Salmon	~144	22	6
Atlantic Salmon	~175	22	10

The Mighty Benefits of Choosing Small Fish

Beyond just their calorie count, small fish offer an array of health benefits that make them a superior dietary choice:

Rich in Omega-3 Fatty Acids: Oily small fish like sardines and mackerel are packed with omega-3s, which are essential for heart and brain health.
Lower Mercury Content: Being lower on the food chain, small fish accumulate significantly less mercury and other contaminants than larger predatory fish, making them a safer option for regular consumption, particularly for pregnant women and children.
High-Quality Protein: Fish provides a complete protein source with all nine essential amino acids needed for muscle repair and overall bodily function.
Nutrient-Dense: When eaten whole (like canned sardines), you consume the bones, providing an excellent source of calcium and vitamin D for strong bones.
Sustainable Choice: Many small fish species reproduce quickly and are abundant, making them a more environmentally friendly choice.

Incorporating Small Fish into Your Diet

There are numerous ways to enjoy small fish while keeping meals delicious and healthy:

Salads: Top a mixed green salad with canned sardines or chunks of canned light tuna.
Pasta: Add anchovies or flaked mackerel to a tomato-based pasta sauce for a savory depth of flavor.
Sandwiches and Wraps: A sardine or tuna salad sandwich on whole-grain bread is a protein-packed and convenient lunch.
Baked Dishes: Bake small fish fillets with lemon, garlic, and fresh herbs in parchment paper to lock in moisture and flavor.
Tapas: Serve marinated anchovies on toasted bread with a sprinkle of paprika for a simple and tasty appetizer.

Conclusion

While the exact calorie count of a small fish depends on its species and preparation, these nutritious aquatic foods are generally a low-calorie, high-protein addition to any diet. Choosing lean, white fish or prioritizing healthy cooking methods like baking or steaming will keep calories to a minimum. Even fattier options like sardines, which contain slightly more calories, offer a wealth of omega-3s and other vital nutrients. Opting for small fish is a simple, effective strategy for boosting your nutrient intake, supporting heart and brain health, and making environmentally conscious food choices. For a healthy diet, make small fish a regular part of your meal plan.

Visit the Washington State Department of Health's guide to the health benefits of fish for more information on the nutrient profile of various species.

Frequently Asked Questions

Yes, deep-frying or cooking in heavy batters adds a significant amount of fat and calories to a small fish. A small fried fish fillet can have more than twice the calories of a steamed or baked one of the same species.

Both can be healthy, but in different ways. Oily fish like sardines offer more omega-3 fatty acids and nutrients, but lean fish like cod are very low in fat. Oily small fish also tend to have lower mercury levels than larger fish.

A 3-ounce serving of canned sardines in oil, drained, contains approximately 177 calories. When packed in water, the calorie count would be lower.

Orange Roughy is one of the leanest fish available, with about 70 calories per 3-ounce serving. Lean white fish such as cod, haddock, and sole are also excellent low-calorie choices.

Yes, canned small fish like sardines and salmon are packed with nutrients and have a long shelf life. Canned fish often provides the added benefit of high calcium and phosphorus due to the soft, edible bones.

The calorie count is directly related to the portion size. Standard nutritional information is often based on a 3-ounce serving (about the size of a deck of cards or the palm of your hand), so consuming a larger piece will increase the calorie count proportionally.

Healthy cooking methods like steaming, poaching, baking, or grilling are recommended to minimize added fat and preserve nutrients. These techniques rely on natural moisture or a small amount of healthy oil instead of high-calorie batters.