USDA reference food

Fish, eel

1 cup of fish, eel (135 g) has 370 calories, 28g of protein, 23g of fat and 0g of fiber (USDA FoodData Central, the dietary survey database (FNDDS), FDC 2706247). It is one of 3 USDA descriptions of eel.

FoodData Central 2706247, the dietary survey database (FNDDS), in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 cup (135g)

AmountPortion

Amount per serving

Calories370

% Daily Value*

Total Fat 23g30%

Saturated Fat 5g25%

Trans Fat not declared

Cholesterol 190mg63%

Sodium 430mg19%

Total Carbohydrate 11g4%

Dietary Fiber 0g1%

Total Sugars 0g

Includes Added Sugars not declared

Protein 28g56%

Vitamin D 33mcg165%

Calcium 40mg3%

Iron 1.5mg8%

Potassium 410mg9%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (the dietary survey database (FNDDS)), scaled to the portion. Check the USDA record.

Protein per 100 g: 20.6g; more than 75% of 8,218 USDA reference foods
Calories per 100 g: 273; more than 69% of reference foods
Fiber per 100 g: 0.3g; more than 48% of reference foods

What a portion gives you

Fiber 0g1%

Protein 28g56%

Potassium 410mg9%

Calcium 40mg3%

Iron 1.5mg8%

Sodium 430mg19%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, the dietary survey database (FNDDS) (FDC 2706247); FDA Daily Values, 21 CFR 101.9.

Also rich in

Vitamin B123.8 µg in 1 cup (135 g), 160% of the Daily Value
Vitamin A1,284 µg RAE in 1 cup (135 g), 143% of the Daily Value
Vitamin E6.6 mg in 1 cup (135 g), 44% of the Daily Value
Niacin5.9 mg in 1 cup (135 g), 37% of the Daily Value
Phosphorus327 mg in 1 cup (135 g), 26% of the Daily Value
Thiamin0.3 mg in 1 cup (135 g), 26% of the Daily Value
Zinc2.4 mg in 1 cup (135 g), 22% of the Daily Value
Selenium12 µg in 1 cup (135 g), 22% of the Daily Value
Choline99 mg in 1 cup (135 g), 18% of the Daily Value
Folate53 µg DFE in 1 cup (135 g), 13% of the Daily Value

Source: USDA FoodData Central (FDC 2706247), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 12% carbohydrate, 57% fat and 31% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	273	69%
Protein	20.6 g	75%
Total fat	17.1 g	81%
Carbohydrate	7.79 g	50%
Fiber	0.30 g	48%
Total sugars	0.14 g	37%
Sodium	317 mg	74%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (65)

The portion is 1 cup (135 g); % DV is for that portion.

Energy, macronutrients and sugars (12)

Nutrient	Per portion	Per 100 g	% DV
Protein	27.8 g	20.6 g	56%
Total lipid (fat)	23.0 g	17.1 g	30%
Carbohydrate, by difference	10.5 g	7.79 g	4%
Energy	369 kcal	273 kcal
Alcohol, ethyl	0 g	0 g
Water	70.3 g	52.0 g
Total Sugars	0.19 g	0.14 g
Fiber, total dietary	0.41 g	0.30 g	1%
Cholesterol	189 mg	140 mg	63%
Fatty acids, total saturated	5.03 g	3.72 g	25%
Fatty acids, total monounsaturated	12.4 g	9.20 g
Fatty acids, total polyunsaturated	3.21 g	2.38 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	41.9 mg	31.0 mg	3%
Iron, Fe	1.50 mg	1.11 mg	8%
Magnesium, Mg	32.4 mg	24.0 mg	8%
Phosphorus, P	327 mg	242 mg	26%
Potassium, K	408 mg	302 mg	9%
Sodium, Na	428 mg	317 mg	19%
Zinc, Zn	2.43 mg	1.80 mg	22%
Copper, Cu	0.057 mg	0.042 mg	6%
Selenium, Se	12.0 µg	8.90 µg	22%

Vitamins (23)

Nutrient	Per portion	Per 100 g	% DV
Retinol	1,283 µg	950 µg
Vitamin A, RAE	1,284 µg	951 µg	143%
Carotene, beta	12.2 µg	9.00 µg
Carotene, alpha	0 µg	0 µg
Vitamin E (alpha-tocopherol)	6.60 mg	4.89 mg	44%
Vitamin D (D2 + D3)	33.1 µg	24.5 µg	165%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	9.45 µg	7.00 µg
Vitamin C, total ascorbic acid	2.02 mg	1.50 mg	2%
Thiamin	0.31 mg	0.23 mg	26%
Riboflavin	0.12 mg	0.089 mg	9%
Niacin	5.87 mg	4.35 mg	37%
Vitamin B-6	0.14 mg	0.10 mg	8%
Folate, total	40.5 µg	30.0 µg
Vitamin B-12	3.85 µg	2.85 µg	160%
Choline, total	98.5 mg	73.0 mg	18%
Vitamin K (phylloquinone)	5.26 µg	3.90 µg	4%
Folic acid	17.6 µg	13.0 µg
Folate, food	22.9 µg	17.0 µg
Folate, DFE	52.6 µg	39.0 µg	13%
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Fatty acids (19)

Nutrient	Per portion	Per 100 g
SFA 4:0	0.043 g	0.032 g
SFA 6:0	0.030 g	0.022 g
SFA 8:0	0.018 g	0.013 g
SFA 10:0	0.041 g	0.030 g
SFA 12:0	0.049 g	0.036 g
SFA 14:0	0.97 g	0.72 g
SFA 16:0	3.18 g	2.36 g
SFA 18:0	0.62 g	0.46 g
MUFA 18:1	6.09 g	4.51 g
PUFA 18:2	1.95 g	1.44 g
PUFA 18:3	0.81 g	0.60 g
PUFA 20:4	0.14 g	0.10 g
PUFA 22:6 n-3 (DHA)	0.089 g	0.066 g
MUFA 16:1	1.81 g	1.34 g
PUFA 18:4	0 g	0 g
MUFA 20:1	4.27 g	3.16 g
PUFA 20:5 n-3 (EPA)	0.12 g	0.088 g
MUFA 22:1	0 g	0 g
PUFA 22:5 n-3 (DPA)	0.11 g	0.078 g

Source: USDA FoodData Central, FDC 2706247: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat eel

USDA lists 3 preparations of eel. The eel page puts them side by side, per 100 g and per portion.

Compare every eel preparation

Next questions

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Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov