Calories in Every Fish and Seafood, Per Fillet and Ounce (2026)

Fish and seafood vary widely in calories per 100 g cooked. Cod has about 105 calories, while salmon contains approximately 206 calories.

This article provides a comprehensive overview of the calorie content in various fish and seafood, sourced from USDA FoodData Central and manufacturer labels. It covers both fish and shellfish, highlighting their nutritional profiles.

How Many Calories Are in Fish per 100 g Cooked?

Fish is a nutritious food source, providing essential proteins and fats. The calorie content varies significantly among different types of fish.

Fish (100 g cooked)	Calories	Protein (g)	Fat (g)
Cod	105	23	1
Tilapia	130	26	3
Halibut	140	27	4
Sea Bass	140	24	5
Catfish	140	20	7
Trout	190	20	10
Salmon	206	22	13
Tuna	130	28	1
Mackerel	250	20	20
Sardines	200	25	11

Comparing the calorie content of fish helps in making healthier dietary choices.

How Many Calories Are in Shellfish per 100 g Cooked?

Shellfish are a rich source of protein and vary in calorie content. They are generally lower in fat compared to oily fish.

Shellfish (100 g cooked)	Calories	Protein (g)	Fat (g)
Shrimp	99	24	1
Crab	97	22	1
Lobster	145	27	3
Scallops	140	25	1
Oysters	150	10	5
Mussels	172	24	4
Clams	148	26	2

Shellfish generally have lower calorie counts, making them a great option for lighter meals.

Which Fish and Shellfish Has the Fewest Calories?

Several fish and shellfish options are low in calories.

1. Crab (100 g): 97 kcal
2. Shrimp (100 g): 99 kcal
3. Cod (100 g): 105 kcal
4. Tilapia (100 g): 130 kcal
5. Scallops (100 g): 140 kcal

Which Fish and Shellfish Has the Most Calories?

Certain fish and shellfish are higher in calories due to their fat content.

1. Mackerel (100 g): 250 kcal
2. Salmon (100 g): 206 kcal
3. Sardines (100 g): 200 kcal
4. Lobster (100 g): 145 kcal
5. Halibut (100 g): 140 kcal

How to Track Fish and Seafood Calories Accurately

Estimating calories in fish and seafood can be challenging due to varying portion sizes, densities, and cooking methods. Nutrola is an AI nutrition tracking app that identifies fish, shellfish, and seafood from a photo and returns calories and macros from a database of more than 1.8 million verified foods. It also supports barcode scanning for packaged items and voice logging for quick entries. Nutrola is available from €2.50 per month and shows no ads on any tier.

For related references, see calories in every pasta and noodle, calories in every rice and grain, and calories in eggs by preparation.

How We Calculated These Numbers

Data was compiled from USDA FoodData Central and manufacturer label information. Values represent cooked servings of 100 g, rounded to the nearest whole number. Nutritional values were averaged where applicable.

Frequently Asked Questions (FAQ)

What is the calorie content of cooked salmon?

Cooked salmon contains approximately 206 calories per 100 g, making it a higher-calorie fish due to its healthy fat content.

Are shellfish low in calories?

Yes, shellfish like shrimp and crab are relatively low in calories, with shrimp containing about 99 calories per 100 g cooked.

Which fish is the lowest in calories?

Cod is one of the lowest-calorie fish, with about 105 calories per 100 g cooked.

How many calories are in 100 g of cooked shrimp?

Cooked shrimp contains around 99 calories per 100 g, making it a low-calorie seafood option.

What is the fat content in mackerel?

Mackerel is higher in fat, containing about 20 g of fat per 100 g cooked, contributing to its 250 calories.

Is tuna a low-calorie fish?

Yes, tuna is relatively low in calories, with about 130 calories per 100 g cooked, while being high in protein.

Key Takeaways

• Fish and seafood provide essential nutrients and vary in calorie content.
• Oily fish like salmon and mackerel are higher in calories due to healthy fats.
• White fish such as cod and tilapia are lower in calories.
• Shellfish are generally low in calories and high in protein.
• Cooking methods can affect the calorie count of seafood.
• Understanding calorie content helps in making informed dietary choices.