Download

Calorie Chart for Fish and Seafood

Calories, protein, and fat in fresh, smoked, and canned fish, as well as seafood — per 100 g and per typical serving.
Baked cod10522.800.90
Raw cod8217.800.70
Baked carp16222.907.20
Raw carp12717.805.60
Raw shrimp8520.100.5-
Baked salmon20622.1012.40
Raw salmon20820.4013.40
Raw Alaska pollock7017.200.2-
Surimi sticks957.614.50.50.5
Marinated herring26214.29.6180
Tuna in oil19829.108.20
Tuna in its own juices8619.4010

Values per 100 g of food. P = protein, C = carbs (excluding fiber), F = fat, in grams. Click a column heading to sort.

Lowest in calories per 100 g

  1. Raw Alaska pollock 70 kcal
  2. Raw cod 82 kcal
  3. Raw shrimp 85 kcal
  4. Tuna in its own juices 86 kcal
  5. Surimi sticks 95 kcal

Highest in protein per 100 g

  1. Tuna in oil 29.1 g
  2. Baked carp 22.9 g
  3. Baked cod 22.8 g
  4. Baked salmon 22.1 g
  5. Raw salmon 20.4 g

Good to know

Lean fish, such as cod and pollock, have fewer calories than chicken breast, while fatty fish, such as salmon, mackerel, and herring, have two to three times as many as lean fish because of their fat content. For canned fish, check what it’s packed in: tuna in oil has noticeably more calories than tuna in its own juices.

Data: USDA FoodData Central (SR28); Polish names and servings: EatSee editorial team. Values are approximate and for informational purposes only. How we prepare our calorie chart.