Calories in Fish Fillet (white fish, cooked)
Fish Fillet (white fish, cooked) has about 154 calories per 1 fillet (120 g), or 128 kcal per 100 g. That serving gives you 31.4 g protein, 0 g carbs and 3.2 g fat.
Nutrition facts
Lab-analysed values from USDA FoodData Central (Fish, tilapia, cooked, dry heat).
| Nutrient | Per 100 g | 1 fillet (120 g) | 100 g (100 g) |
|---|---|---|---|
| Calories | 128 kcal | 154 kcal | 128 kcal |
| Protein | 26.2 g | 31.4 g | 26.2 g |
| Carbohydrates | 0 g | 0 g | 0 g |
| Fat | 2.7 g | 3.2 g | 2.7 g |
| Fiber | 0 g | 0 g | 0 g |
| Sugar | 0 g | 0 g | 0 g |
| Sodium | 56 mg | 67 mg | 56 mg |
About Fish Fillet (white fish, cooked)
A plain cooked white-fish fillet such as tilapia or rohu is one of the lightest proteins there is — about 130 kcal per 100 g with 26 g protein and almost no carbohydrate.
Tip: Grilled or baked keeps it light; the same fillet deep-fried in batter roughly doubles the calories.
Burn off 154 kcal
Rough estimates for a 70 kg adult.
- Brisk walking34 min
- Running14 min
- Cycling19 min
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Common questions
How many calories are in fish fillet (white fish, cooked)?+
About 154 kcal per 1 fillet (120 g), or 128 kcal per 100 g. Very lean, high-protein; fried versions are a different food.
How many calories in 100 g of fish fillet (white fish, cooked)?+
100 g (100 g) is roughly 128 kcal with 26.2 g protein, 0 g carbs and 2.6 g fat.
Is fish fillet (white fish, cooked) high in protein?+
Yes — 1 fillet gives about 31.4 g protein for 154 kcal, which is 82% of its calories from protein.
Is fish fillet (white fish, cooked) good for weight loss?+
Fish Fillet (white fish, cooked) is moderate in calories (128 kcal per 100 g). It can fit a weight-loss diet in a normal portion — the key is keeping the serving to around 120 g and watching what you eat alongside it.
Related foods
Values are averages for general information only and are not medical or dietary advice. Actual calories depend on the recipe, cooking oil and portion size. Browse all foods in our food calorie database.