The Macronutrient Basics of Fish
When you ask "what are the macros of 100g of fish," the answer varies significantly depending on the type of fish. Macronutrients—protein, fat, and carbohydrates—are the foundation of any nutritional profile, and fish is primarily a source of protein and fat, containing virtually no carbohydrates. Generally, fish is divided into two categories: lean fish and fatty (or oily) fish. The main difference between these categories lies in their fat content, which in turn affects their total calories and omega-3 content.
Lean Fish: High Protein, Low Fat
Lean fish, identifiable by their lighter, whiter flesh, are exceptionally low in fat and calories while being packed with high-quality protein. For individuals looking to maximize protein intake while minimizing fat and calories, lean fish are an excellent choice. This makes them a staple for weight loss or low-calorie diets. The minimal fat they do contain is typically healthy.
Here are some examples of lean fish and their estimated macros per 100g serving:
- Cod (Atlantic, raw): A 100g serving of raw Atlantic cod contains approximately 82 calories, 18 grams of protein, and less than 1 gram of fat.
- Tuna (Yellowfin, fresh, raw): Yellowfin tuna is incredibly lean, with 109 calories, 24 grams of protein, and under 1 gram of fat per 100g. Canned light tuna packed in water is also a lean, protein-dense option.
- Hake: A fresh hake fillet of 100g has about 83 calories, 16 grams of protein, and only 2 grams of fat.
- Tilapia: A very popular and mild-flavored lean fish, 100g of whitefish (similar to tilapia) provides around 172 calories and 24g of protein, though some varieties may be leaner.
Fatty (Oily) Fish: Healthy Fats, Balanced Macros
Fatty fish, characterized by darker flesh, are higher in fat and calories but are prized for their high concentration of omega-3 fatty acids, specifically EPA and DHA. These essential fatty acids are vital for brain function, heart health, and reducing inflammation. Including fatty fish in your diet is a key recommendation from many health organizations, despite the higher calorie count. The fat content can range from 6% to 25% or more.
Examples of fatty fish and their average macros per 100g include:
- Salmon (Atlantic, wild, raw): Wild Atlantic salmon is a powerhouse of nutrition, with about 142 calories, 20 grams of protein, and 6 grams of fat per 100g. Farmed salmon tends to have slightly higher fat and calorie content.
- Sardines (canned in oil, drained): A 100g serving of canned sardines is potent, containing roughly 208 calories, 25 grams of protein, and 11 grams of fat, along with significant calcium from the edible bones.
- Mackerel: Atlantic mackerel boasts around 190 calories and 21 grams of protein per 100g, with a higher fat content rich in omega-3s.
- Trout: This versatile fish offers a good balance, with a 100g fillet providing around 138 calories, 21 grams of protein, and 5 grams of fat.
Comparison Table: 100g Fish Macros
| Fish Type (Raw) | Calories (kcal) | Protein (g) | Fat (g) | Omega-3s (g) | Key Characteristic |
|---|---|---|---|---|---|
| Atlantic Cod | 82 | 18 | 1 | ~0.2 | Lean, high protein |
| Yellowfin Tuna | 109 | 24 | <1 | ~0.1 | Very lean, high protein |
| Wild Atlantic Salmon | 142 | 20 | 6 | ~2 | Fatty, high omega-3s |
| Sardines (Canned) | 208 | 25 | 11 | High | Fatty, dense nutrition |
| Atlantic Mackerel | 190 | 21 | 12.5 (avg) | High | Fatty, excellent omega-3 source |
| Rainbow Trout | 138 | 21 | 5 | Good | Medium-fat, balanced |
Note: Macros can vary slightly depending on preparation (e.g., raw vs. cooked, baked vs. fried) and whether the fish is wild-caught or farmed. The values listed are for raw, standard servings.
Beyond the Macros: The Health Benefits
While knowing the macros is essential for dietary planning, the benefits of including fish go far beyond just protein and fat counts. Fish provides a wide range of vitamins and minerals vital for overall health.
- Heart and Brain Health: The omega-3s (EPA and DHA) found in fatty fish are crucial for heart health, helping to lower blood pressure and reduce the risk of heart attacks and strokes. These fats also support brain function and development.
- Weight Management: The high protein content in most fish, both lean and fatty, contributes to satiety and can help with appetite control, which is beneficial for weight management.
- Bone Health: Fish, particularly sardines and salmon, are excellent sources of Vitamin D and calcium, which are crucial for maintaining strong bones.
- Thyroid Function: Many fish contain selenium and iodine, two minerals necessary for proper thyroid function.
Cooking Methods and How They Affect Macros
It's important to remember that cooking methods can significantly alter the macronutrient profile of fish. Frying fish in oil will add a substantial amount of fat and calories, changing the overall macros. For the most accurate macro tracking and healthiest meal, opt for baking, grilling, steaming, or poaching. These methods preserve the natural macros of the fish without adding unnecessary fats. Canned fish should also be checked for what it was packed in; water-packed versions are generally lower in fat than oil-packed ones.
Conclusion: Choosing the Right Fish for Your Goals
When considering what are the macros of 100g of fish, the choice comes down to your dietary goals. For a high-protein, very low-fat option perfect for lean muscle building and weight loss, fish like cod and tuna are ideal. If your focus is on healthy fats and boosting omega-3 intake for heart and brain health, fattier fish such as salmon, sardines, and mackerel should be your go-to. Regardless of the type, fish offers a wealth of benefits that make it a valuable addition to a balanced diet. You can find more detailed nutritional information on the USDA's food database [link: https://fdc.nal.usda.gov/].
