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Nutrition database

Fish nutrition facts

Salmon, tuna, cod, tilapia, trout, sardines and other fish, cooked, raw, smoked or canned. Oily fish like salmon, mackerel and sardines carry more fat and calories than white fish such as cod.

Food	Serving	Calories	Protein	Carbs	Fat
Atlantic Salmon	3 oz	175	18.8 g	0 g	10.5 g
Canned Tuna	3 oz	99	21.7 g	0 g	0.7 g
Albacore Tuna	3 oz	109	20.1 g	0 g	2.5 g
Canned Salmon	3 oz	117	19.6 g	0 g	4.3 g
Catfish	3 oz	122	15.7 g	0 g	6.1 g
Cod	3 oz	89	19.4 g	0 g	0.7 g
Fish Sticks	1 stick (4" x 1" x 1/2")	78	3.1 g	6.1 g	4.5 g
Flounder	3 oz	73	13 g	0 g	2 g
Haddock	3 oz	77	17 g	0 g	0.5 g
Halibut	3 oz	94	19.2 g	0 g	1.4 g
Pollock	3 oz	94	20 g	0 g	1 g
Raw Ahi Tuna	3 oz	93	20.7 g	0 g	0.4 g
Raw Salmon	3 oz	177	17.4 g	0 g	11.4 g
Sardines	1 can (3.75 oz)	191	22.7 g	0 g	10.5 g
Sea Bass	3 oz	105	20.1 g	0 g	2.2 g
Smoked Salmon	1 oz	33	5.2 g	0 g	1.2 g
Snapper	3 oz	109	22.4 g	0 g	1.5 g
Sockeye Salmon	3 oz	133	22.5 g	0 g	4.7 g
Swordfish	3 oz	146	19.9 g	0 g	6.7 g
Trout	3 oz	143	20.2 g	0 g	6.3 g
Tuna in Oil	3 oz	168	24.8 g	0 g	7 g
Tuna Salad	1 cup	383	32.9 g	19.3 g	19 g
Ahi Tuna	3 oz	111	24.8 g	0 g	0.5 g
Albacore Tuna in Oil	3 oz	158	22.6 g	0 g	6.9 g
Anchovies	5 anchovies	42	5.8 g	0 g	1.9 g
Bluefin Tuna	3 oz	156	25.4 g	0 g	5.3 g
Canned Mackerel	1 cup	296	44.1 g	0 g	12 g
Canned Sockeye Salmon	3 oz	142	20.1 g	0 g	6.3 g
Caviar	1 tbsp	42	3.9 g	0.6 g	2.9 g
Chinook Salmon	3 oz	196	21.9 g	0 g	11.4 g
Coho Salmon	3 oz	118	19.9 g	0 g	3.7 g
Fried Catfish	3 oz	195	15.4 g	6.8 g	11.3 g
Gefilte Fish	1 piece	35	3.8 g	3.1 g	0.7 g
Grouper	3 oz	100	21.1 g	0 g	1.1 g
Herring	3 oz	173	19.6 g	0 g	9.9 g
Kippered Herring	1 fillet, medium (5" x 1-3/4" x 1/4")	87	9.8 g	0 g	4.9 g
Mackerel	3 oz	223	20.3 g	0 g	15.1 g
Mahi Mahi	3 oz	93	20.2 g	0 g	0.8 g
Orange Roughy	3 oz	89	19.2 g	0 g	0.8 g
Perch	3 oz	99	21.1 g	0 g	1 g
Pickled Herring	1 piece (1-3/4" x 7/8" x 1/2")	39	2.1 g	1.4 g	2.7 g
Pink Salmon	3 oz	130	20.9 g	0 g	4.5 g
Raw Bluefin Tuna	3 oz	122	19.8 g	0 g	4.2 g
Raw Catfish	3 oz	101	12.9 g	0 g	5 g
Raw Cod	3 oz	70	15.1 g	0 g	0.6 g
Raw Flounder	3 oz	60	10.5 g	0 g	1.6 g
Raw Haddock	3 oz	63	13.9 g	0 g	0.4 g
Raw Halibut	3 oz	77	15.8 g	0 g	1.1 g
Raw Mahi Mahi	3 oz	72	15.7 g	0 g	0.6 g
Raw Pollock	3 oz	48	10.4 g	0 g	0.3 g
Raw Sockeye Salmon	3 oz	111	18.9 g	0 g	4 g
Raw Tilapia	1 fillet	111	23.3 g	0 g	2 g
Raw Trout	3 oz	120	16.9 g	0 g	5.3 g
Sardines in Tomato Sauce	1 cup	165	18.6 g	0.5 g	9.3 g
Tilapia	1 fillet	111	22.8 g	0 g	2.3 g
Walleye	3 oz	101	20.9 g	0 g	1.3 g
Whiting	3 oz	99	20 g	0 g	1.4 g
Wild Atlantic Salmon	3 oz	155	21.6 g	0 g	6.9 g
Alaska Pollock Cooked	3 oz	74	16.5 g	0 g	0.8 g
Alaska Pollock Raw	3 oz	65	14.6 g	0 g	0.7 g
Albacore Tuna in Oil No Salt Added	3 oz	158	22.6 g	0 g	6.9 g
Albacore Tuna in Water No Salt Added	3 oz	109	20.1 g	0 g	2.5 g
American Shad Cooked	3 oz	214	18.5 g	0 g	15 g
American Shad Raw	3 oz	167	14.4 g	0 g	11.7 g
Atlantic Cod Canned	3 oz	89	19.3 g	0 g	0.7 g
Atlantic Croaker Breaded and Fried	3 oz	188	15.5 g	6.4 g	10.8 g
Atlantic Croaker Raw	3 oz	88	15.1 g	0 g	2.7 g
Atlantic Herring Raw	3 oz	134	15.3 g	0 g	7.7 g
Atlantic Mackerel Raw	3 oz	174	15.8 g	0 g	11.8 g
Atlantic Ocean Perch Cooked	3 oz	82	15.7 g	0 g	1.6 g
Atlantic Ocean Perch Raw	3 oz	67	13 g	0 g	1.3 g
Atlantic Pollock Cooked	3 oz	100	21.2 g	0 g	1.1 g
Atlantic Pollock Raw	3 oz	78	16.5 g	0 g	0.8 g
Atlantic Wolffish Cooked	3 oz	105	19.1 g	0 g	2.6 g
Atlantic Wolffish Raw	3 oz	82	14.9 g	0 g	2 g
Bluefish Cooked	3 oz	135	21.8 g	0 g	4.6 g
Bluefish Raw	3 oz	105	17 g	0 g	3.6 g
Brook Trout Raw	1 filet	164	31.6 g	0 g	4.1 g
Burbot Cooked	3 oz	98	21 g	0 g	0.9 g
Burbot Raw	3 oz	77	16.4 g	0 g	0.7 g
Butterfish Cooked	3 oz	159	18.8 g	0 g	8.7 g
Butterfish Raw	3 oz	124	14.7 g	0 g	6.8 g
Carp	3 oz	138	19.4 g	0 g	6.1 g
Carp Raw	3 oz	108	15.2 g	0 g	4.8 g
Chinook Salmon Raw	3 oz	152	16.9 g	0 g	8.9 g
Chinook Salmon Smoked	3 oz	99	15.5 g	0 g	3.7 g
Chum Salmon Canned No Salt Added	3 oz	120	18.2 g	0 g	4.7 g
Chum Salmon Canned with Bone	3 oz	120	18.2 g	0 g	4.7 g
Chum Salmon Cooked	3 oz	131	21.9 g	0 g	4.1 g
Chum Salmon Raw	3 oz	102	17.1 g	0 g	3.2 g
Cisco Raw	3 oz	83	16.1 g	0 g	1.6 g
Cisco Smoked	3 oz	150	13.9 g	0 g	10.1 g
Cusk Cooked	3 oz	95	20.7 g	0 g	0.7 g
Cusk Raw	3 oz	74	16.1 g	0 g	0.6 g
Eel	3 oz	201	20.1 g	0 g	12.7 g
Eel Raw	3 oz	156	15.7 g	0 g	9.9 g
European Anchovy Raw	3 oz	111	17.3 g	0 g	4.1 g
European Turbot Cooked	3 oz	104	17.5 g	0 g	3.2 g
European Turbot Raw	3 oz	81	13.6 g	0 g	2.5 g
Farmed Coho Salmon Cooked	3 oz	151	20.7 g	0 g	7 g
Farmed Coho Salmon Raw	3 oz	136	18.1 g	0 g	6.5 g
Fish Roe Cooked	3 oz	173	24.3 g	1.6 g	7 g
Fish Roe Raw	3 oz	122	19 g	1.3 g	5.5 g
Florida Pompano Cooked	3 oz	179	20.1 g	0 g	10.3 g
Florida Pompano Raw	3 oz	139	15.7 g	0 g	8 g
Freshwater Bass Cooked	3 oz	124	20.6 g	0 g	4 g
Freshwater Bass Raw	3 oz	97	16 g	0 g	3.1 g
Freshwater Drum Cooked	3 oz	130	19.1 g	0 g	5.4 g
Freshwater Drum Raw	3 oz	101	14.9 g	0 g	4.2 g
Greenland Halibut Cooked	3 oz	203	15.7 g	0 g	15.1 g
Greenland Halibut Raw	3 oz	158	12.2 g	0 g	11.8 g
Grouper Raw	3 oz	78	16.5 g	0 g	0.9 g
Haddock Smoked	3 oz	99	21.4 g	0 g	0.8 g
King Mackerel	3 oz	114	22.1 g	0 g	2.2 g
King Mackerel Raw	3 oz	89	17.2 g	0 g	1.7 g
Light Tuna Canned in Water	3 oz	73	16.5 g	0 g	0.8 g
Light Tuna in Oil No Salt Added	3 oz	168	24.8 g	0 g	7 g
Ling Cooked	3 oz	94	20.7 g	0 g	0.7 g
Ling Raw	3 oz	74	16.1 g	0 g	0.5 g
Lingcod Cooked	3 oz	93	19.2 g	0 g	1.2 g
Lingcod Raw	3 oz	72	15 g	0 g	0.9 g
Mackerel Salted	1 cup, cooked	415	25.2 g	0 g	34.1 g
Milkfish Cooked	3 oz	162	22.4 g	0 g	7.3 g
Milkfish Raw	3 oz	126	17.5 g	0 g	5.7 g
Monkfish	3 oz	82	15.8 g	0 g	1.7 g
Monkfish Raw	3 oz	65	12.3 g	0 g	1.3 g
Northern Pike Raw	3 oz	75	16.4 g	0 g	0.6 g
Ocean Pout Cooked	3 oz	87	18.1 g	0 g	1 g
Ocean Pout Raw	3 oz	67	14.1 g	0 g	0.8 g
Orange Roughy Raw	3 oz	65	13.9 g	0 g	0.6 g
Pacific and Jack Mackerel Cooked	3 oz	171	21.9 g	0 g	8.6 g
Pacific and Jack Mackerel Raw	3 oz	134	17.1 g	0 g	6.7 g
Pacific Cod Cooked	3 oz	71	17.4 g	0 g	0.2 g
Pacific Cod Cooked with Additives	3 oz	72	15.9 g	0 g	0.4 g
Pacific Cod Raw	3 oz	59	13 g	0 g	0.3 g
Pacific Herring Cooked	3 oz	213	17.9 g	0 g	15.1 g
Pacific Herring Raw	3 oz	166	13.9 g	0 g	11.8 g
Pacific Rockfish Cooked	3 oz	93	18.9 g	0 g	1.4 g
Pacific Rockfish Raw	3 oz	77	15.6 g	0 g	1.1 g
Perch Raw	3 oz	77	16.5 g	0 g	0.8 g
Pike	3 oz	96	21 g	0 g	0.7 g
Pink Salmon Canned No Salt Added	3 oz	118	16.8 g	0 g	5.1 g
Pink Salmon Canned Skinless Boneless	3 oz	116	20.9 g	0 g	3.6 g
Pink Salmon Canned Total Contents	3 oz	110	16.7 g	0 g	4.2 g
Pink Salmon Raw	3 oz	108	17.4 g	0 g	3.7 g
Pumpkinseed Sunfish Cooked	3 oz	97	21.1 g	0 g	0.8 g
Pumpkinseed Sunfish Raw	3 oz	76	16.5 g	0 g	0.6 g
Rainbow Smelt Cooked	3 oz	105	19.2 g	0 g	2.6 g
Rainbow Smelt Raw	3 oz	82	15 g	0 g	2.1 g
Sablefish	3 oz	213	14.6 g	0 g	16.7 g
Sablefish Raw	3 oz	166	11.4 g	0 g	13 g
Sablefish Smoked	3 oz	218	15 g	0 g	17.1 g
Salmon Nuggets Breaded Frozen Heated	1 oz	60	3.6 g	4 g	3.3 g
Salmon Nuggets Unheated	1 oz	54	3.4 g	3.4 g	3 g
Salt Cod	1 oz	82	17.8 g	0 g	0.7 g
Scup Cooked	3 oz	115	20.6 g	0 g	3 g
Scup Raw	3 oz	89	16 g	0 g	2.3 g
Sea Bass Raw	3 oz	82	15.7 g	0 g	1.7 g
Seatrout Cooked	3 oz	113	18.2 g	0 g	3.9 g
Seatrout Raw	3 oz	88	14.2 g	0 g	3.1 g
Shark Batter-Dipped and Fried	3 oz	194	15.8 g	5.4 g	11.7 g
Shark Raw	3 oz	111	17.8 g	0 g	3.8 g
Sheepshead Cooked	3 oz	107	22.1 g	0 g	1.4 g
Sheepshead Raw	3 oz	92	17.2 g	0 g	2 g
Skipjack Tuna	3 oz	112	24 g	0 g	1.1 g
Skipjack Tuna Raw	3 oz	88	18.7 g	0 g	0.9 g
Snapper Raw	3 oz	85	17.4 g	0 g	1.1 g
Sockeye Salmon Canned No Salt Added	3 oz	130	17.4 g	0 g	6.2 g
Sockeye Salmon Canned Skinless Boneless	3 oz	134	22.4 g	0 g	5 g
Sockeye Salmon Canned Total Contents	3 oz	130	17.5 g	0 g	6.1 g
Spanish Mackerel Cooked	3 oz	134	20.1 g	0 g	5.4 g
Spanish Mackerel Raw	3 oz	118	16.4 g	0 g	5.4 g
Spot Fish Cooked	3 oz	134	20.2 g	0 g	5.3 g
Spot Fish Raw	3 oz	105	15.7 g	0 g	4.2 g
Striped Bass	3 oz	105	19.3 g	0 g	2.5 g
Striped Bass Raw	3 oz	82	15.1 g	0 g	2 g
Striped Mullet Cooked	3 oz	128	21.1 g	0 g	4.1 g
Striped Mullet Raw	3 oz	99	16.4 g	0 g	3.2 g
Sturgeon Cooked	3 oz	115	17.6 g	0 g	4.4 g
Sturgeon Raw	3 oz	89	13.7 g	0 g	3.4 g
Sturgeon Smoked	3 oz	147	26.5 g	0 g	3.7 g
Surimi	3 oz	84	12.9 g	5.8 g	0.8 g
Swordfish Raw	3 oz	122	16.7 g	0 g	5.7 g
Tilefish Cooked	3 oz	125	20.8 g	0 g	4 g
Tilefish Raw	3 oz	82	14.9 g	0 g	2 g
Trout Mixed Species Cooked	3 oz	162	22.6 g	0 g	7.2 g
Trout Mixed Species Raw	3 oz	126	17.7 g	0 g	5.6 g
Walleye Raw	3 oz	79	16.3 g	0 g	1 g
White Sucker Cooked	3 oz	101	18.3 g	0 g	2.5 g
White Sucker Raw	3 oz	78	14.2 g	0 g	2 g
Whitefish Cooked	3 oz	146	20.8 g	0 g	6.4 g
Whitefish Raw	3 oz	114	16.2 g	0 g	5 g
Whitefish Smoked	3 oz	92	19.9 g	0 g	0.8 g
Whiting Raw	3 oz	77	15.6 g	0 g	1.1 g
Wild Atlantic Salmon Raw	3 oz	121	16.9 g	0 g	5.4 g
Wild Channel Catfish Cooked	3 oz	89	15.7 g	0 g	2.4 g
Wild Channel Catfish Raw	3 oz	81	13.9 g	0 g	2.4 g
Wild Coho Salmon Cooked Moist Heat	3 oz	156	23.3 g	0 g	6.4 g
Wild Coho Salmon Raw	3 oz	124	18.4 g	0 g	5 g
Wild Rainbow Trout Cooked	3 oz	128	19.5 g	0 g	4.9 g

Per-100 g figures compare foods on equal weight. Per-serving figures in the table use each food's default USDA serving.

Fish compared, per 100 g

Most protein per 100 g: Salt Cod (62.8 g), Sturgeon Smoked (31.2 g), Bluefin Tuna (29.9 g).
Fewest calories per 100 g: Raw Pollock (56), Pacific Cod Raw (69), Raw Flounder (70).
Most fiber per 100 g: Fish Sticks (1.5 g), Fried Catfish (0.7 g), Atlantic Croaker Breaded and Fried (0.4 g).

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