Calories in fish and seafood
Fish and shellfish are some of the most protein-dense foods available. White fish, shrimp, tuna canned in water and scallops sit around 85–130 kcal per 100 g; oily fish such as salmon and sardines carry more energy because of their omega-3-rich fat.
Typical traits of fish and seafood
- Lean, high-quality protein. Most cooked fish and seafood provide 18–26 g of protein per 100 g with very little fat.
- Oily fish bring omega-3. Salmon and sardines are among the best sources of the long-chain omega-3 fats EPA and DHA.
- Rich in vitamin B12, selenium and iodine. Shellfish such as mussels are especially high in B12.
- Preparation matters. Breading, frying and oil-packed tins can double the energy of the plain fish.
- Easy on calories per portion. A typical fillet or 85 g serving of lean seafood is usually under 150 kcal.
Where the energy comes from
Averaged across the 9 fish and seafood below, most of the energy comes from protein. The bar shows the average share contributed by each macronutrient (4 kcal per gram for protein and carbohydrate, 9 for fat, 7 for alcohol).
Top 5 rankings
The highest and lowest fish and seafood for the figures people compare most. Every name links to the full nutrition breakdown.
Most omega-3 (EPA + DHA)
per 100 g
- Salmon2.15 g
- Sardines0.98 g
- Mussels0.78 g
- Smoked salmon0.45 g
- Tuna0.22 g
Highest in calories
per 100 g
- Sardines208 kcal
- Salmon206 kcal
- Mussels172 kcal
- Tilapia128 kcal
- Smoked salmon117 kcal
Calorie table: all 9 fish and seafood
Energy in kcal and kJ with protein, carbohydrate, fat and fibre. Lowest: Tuna at 86 kcal; highest: Sardines at 208 kcal per 100 g.
| Food | kcal | kJ | Protein g | Carbs g | Fat g | Fibre g |
|---|---|---|---|---|---|---|
| Cod Atlantic, cooked, dry heat | 105 | 439 | 22.8 | 0 | 0.9 | 0 |
| Mussels Blue, cooked | 172 | 720 | 23.8 | 7.4 | 4.5 | 0 |
| Salmon Atlantic, farmed, cooked with dry heat | 206 | 862 | 22.1 | 0 | 12.3 | 0 |
| Sardines Atlantic, canned in oil, drained, with bone | 208 | 870 | 24.6 | 0 | 11.4 | 0 |
| Scallops Bay and sea, steamed | 111 | 464 | 20.5 | 5.4 | 0.8 | 0 |
| Shrimp Cooked | 99 | 414 | 24 | 0.2 | 0.3 | 0 |
| Smoked salmon Chinook, smoked (lox) | 117 | 490 | 18.3 | 0 | 4.3 | 0 |
| Tilapia Cooked, dry heat | 128 | 536 | 26.1 | 0 | 2.6 | 0 |
| Tuna Light, canned in water, drained | 86 | 360 | 19.4 | 0 | 1 | 0 |
Other food categories
- Fruit · 87 kcal avg
- Vegetables · 44 kcal avg
- Beans, lentils & soy · 135 kcal avg
- Grains, bread & pasta · 256 kcal avg
- Nuts & seeds · 601 kcal avg
- Dairy, eggs & alternatives · 200 kcal avg
- Meat & poultry · 237 kcal avg
- Oils, sauces & condiments · 276 kcal avg
- Sweets & snacks · 410 kcal avg
- Drinks · 28 kcal avg
- Alcoholic drinks · 148 kcal avg
To compare categories side by side, see the energy density chart on the food index. To convert any figure between units, use the kilojoule and calorie converter.
Source: USDA FoodData Central (SR Legacy and FNDDS). Values are averages; individual samples vary.