Fish & Seafood: Calories

Generally low in fat and high in protein, fish and seafood are usually a low-calorie option. Oily fish will have a higher calorie count, but are also packed with healthy omega-3 fatty acids. With the exception of canned options, fish and seafood are also low in sodium. Check out our Fish and Seafood Chart below for more nutritional information.

Food	Serving	Calories	Serving	Calories
Abalone	100 g	209 Cal	100 g	157 Cal
Anchovis	100 g	101 Cal	100 g	17 Cal
Bass	100 g	98 Cal	100 g	384 Cal
Bluefish	100 g	124 Cal	100 g	186 Cal
Butterfish	100 g	114 Cal	100 g	34 Cal
Calamari	100 g	81 Cal	100 g	201 Cal
Carp	100 g	134 Cal	100 g	168 Cal
Catfish, fried	100 g	184 Cal	100 g	156 Cal
Caviar	100 g	260 Cal	100 g	78 Cal
Clam	100 g	86 Cal	100 g	8 Cal
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Cod	100 g	77 Cal	100 g	65 Cal
Crawfish, Crayfish	100 g	81 Cal	100 g	12 Cal
Eel	100 g	281 Cal	100 g	583 Cal
Fish Fingers, Fish sticks	100 g	256 Cal	100 g	64 Cal
Flounder	100 g	72 Cal	100 g	118 Cal
Grouper	100 g	98 Cal	100 g	148 Cal
Haddock	100 g	77 Cal	100 g	139 Cal
Hake	100 g	94 Cal	100 g	159 Cal
Halibut	100 g	95 Cal	100 g	161 Cal
Herring	100 g	233 Cal	100 g	429 Cal
Kipper	100 g	164 Cal	100 g	123 Cal
Lobster	100 g	83 Cal	100 g	124 Cal
Mackerel	100 g	182 Cal	100 g	155 Cal
Milkfish	100 g	148 Cal	100 g	126 Cal
Mussel	100 g	69 Cal	100 g	7 Cal
Octopus	100 g	81 Cal	100 g	69 Cal
Oyster	100 g	66 Cal	100 g	5 Cal
Pickerel	100 g	156 Cal	100 g	265 Cal
Pike	100 g	111 Cal	100 g	189 Cal
Red Snapper	100 g	128 Cal	100 g	109 Cal
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Redfish	100 g	224 Cal	100 g	302 Cal
Salmon	100 g	180 Cal	100 g	271 Cal
Salmon Sashimi	100 g	180 Cal	100 g	51 Cal
Salmon, baked	100 g	112 Cal	100 g	95 Cal
Salmon, cooked	100 g	185 Cal	100 g	185 Cal
Salmon, smoked	100 g	190 Cal	100 g	95 Cal
Sardines	100 g	118 Cal	100 g	101 Cal
Scallop	100 g	73 Cal	100 g	22 Cal
Scampi	100 g	192 Cal	100 g	29 Cal
Sea Bass	100 g	105 Cal	100 g	190 Cal
Shrimp	100 g	91 Cal	100 g	77 Cal
Shrimp, cooked	100 g	99 Cal	100 g	28 Cal
Shrimp, fried	100 g	105 Cal	100 g	89 Cal
Shrimp, grilled	100 g	105 Cal	100 g	89 Cal
Smelt	100 g	97 Cal	100 g	82 Cal
Sole, Flatfish	100 g	82 Cal	100 g	66 Cal
Squid	100 g	81 Cal	100 g	69 Cal
Surimi	100 g	114 Cal	100 g	17 Cal
Swordfish	100 g	117 Cal	100 g	159 Cal
Tilapia, cooked	100 g	128 Cal	100 g	148 Cal
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Trout	100 g	103 Cal	100 g	64 Cal
Tuna	100 g	126 Cal	100 g	63 Cal
Tuna, canned	100 g	98 Cal	100 g	55 Cal
Tuna, canned in oil	100 g	353 Cal	100 g	198 Cal
Turbot	100 g	82 Cal	100 g	66 Cal
White Fish	100 g	92 Cal	100 g	146 Cal
Whiting	100 g	74 Cal	100 g	149 Cal

How many calories should you consume?

Healthy Cooking Methods for Fish and Seafood

As some of the most popular sources of protein in the world, fish and seafood are enjoyed in nearly every culture around the globe. In general, fish and seafood are quite healthy, as they are rich in nutrients, such as iodine and vitamin D, and are a great source of protein. Fish, in particular, can also be high in heart-healthy omega-3 fatty acids. For those looking to incorporate fish and seafood into a weight-loss plan, there are plenty of lower calorie options to choose from.

The preparation method can also make a world of difference when it comes to calorie count. Breading and frying fish, for example, can increase the amount of calories drastically. Some healthier alternatives to frying include poaching, boiling, grilling, or steaming. There are also some fish that can safely be eaten raw. With so many different ways to enjoy fish and seafood, how do you see this food fitting into your day?

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