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Food · Finfish and Shellfish Products

Eel nutrition facts

A typical portion of eel (3 oz; 85 g, fish, mixed species, cooked, dry heat) has 200 calories and 20g of protein (USDA FoodData Central). USDA lists 3 descriptions of it: per 100 g they range from 184 calories (fish, mixed species, raw) to 273 (fish).

Nutrition Facts

Serving size3 oz (85g)
Amount per serving
Calories200
% Daily Value*
Total Fat 13g16%
Saturated Fat 2.5g13%
Trans Fat not declared
Cholesterol 135mg46%
Sodium 55mg2%
Total Carbohydrate 0g0%
Dietary Fiber 0g0%
Total Sugars not declared
Includes Added Sugars not declared
Protein 20g40%
Vitamin D not declared
Calcium 20mg2%
Iron 0.5mg3%
Potassium 300mg6%

* 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 for Fish, eel, mixed species, cooked, dry heat, scaled to the portion. Check the USDA record.

Protein per 100 g
23.7g
more than 83% of 8,218 USDA reference foods
Calories per 100 g
236
more than 62% of reference foods
Sodium per 100 g
65mg
more than 45% of reference foods

3 oz weighs 85 g in USDA's record for Fish, eel, mixed species, cooked, dry heat (FDC 174194).

Where the calories come from: 0% carbohydrate, 59% fat and 41% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

  • Vitamin A966 µg RAE in 3 oz (85 g), 107% of the Daily Value
  • Vitamin B122.5 µg in 3 oz (85 g), 102% of the Daily Value
  • Niacin3.8 mg in 3 oz (85 g), 24% of the Daily Value
  • Phosphorus235 mg in 3 oz (85 g), 19% of the Daily Value
  • Zinc1.8 mg in 3 oz (85 g), 16% of the Daily Value
  • Thiamin0.2 mg in 3 oz (85 g), 13% of the Daily Value
  • Selenium7.1 µg in 3 oz (85 g), 13% of the Daily Value

Source: USDA FoodData Central (FDC 174194), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of eel USDA describes

Fish has the most calories per 100 g (273); the fewest: Fish, mixed species, raw (184)

Calories per 100 g by USDA description of eelFish, mixed species, cooked, dry…236Fish273Fish, mixed species, raw184Calories per 100 g by USDA description of eelFish, mixed species, cooked, dry…236Fish273Fish, mixed species, raw184Calories per 100 g by USDA description of eelFish, mixed species, cooked, dry…236Fish273Fish, mixed species, raw184Calories per 100 g by USDA description of eelFish, mixed species, cooked, dry…236Fish273Fish, mixed species, raw184Calories per 100 g by USDA description of eelFish, mixed species, cooked, dry…236Fish273Fish, mixed species, raw184Calories per 100 g by USDA description of eelFish, mixed species, cooked, dry…236Fish273Fish, mixed species, raw184Calories per 100 g by USDA description of eelFish, mixed species, cooked, dry…236Fish273Fish, mixed species, raw184Calories per 100 g by USDA description of eelFish, mixed species, cooked, dry…236Fish273Fish, mixed species, raw184Calories per 100 g by USDA description of eelFish, mixed species, cooked, dry…236Fish273Fish, mixed species, raw184
Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.
All 3 USDA descriptions of eel, per 100 g
USDA descriptionCaloriesProteinFatSodium
Fish, eel, mixed species, cooked, dry heat23623.7 g15 g65 mg
Fish, eel27320.6 g17.1 g317 mg
Fish, eel, mixed species, raw18418.4 g11.7 g51 mg

Every nutrient in this record (72)

The portion is 3 oz (85 g); % DV is for that portion.

Energy, macronutrients and sugars (12)
NutrientPer portionPer 100 g% DV
Protein20.1 g23.6 g40%
Total lipid (fat)12.7 g14.9 g16%
Carbohydrate, by difference0 g0 g0%
Ash1.53 g1.80 g
Energy201 kcal236 kcal
Alcohol, ethyl0 g0 g
Water50.4 g59.3 g
Fiber, total dietary0 g0 g0%
Cholesterol137 mg161 mg46%
Fatty acids, total saturated2.57 g3.02 g13%
Fatty acids, total monounsaturated7.84 g9.22 g
Fatty acids, total polyunsaturated1.03 g1.21 g
Minerals (10)
NutrientPer portionPer 100 g% DV
Calcium, Ca22.1 mg26.0 mg2%
Iron, Fe0.54 mg0.64 mg3%
Magnesium, Mg22.1 mg26.0 mg5%
Phosphorus, P235 mg277 mg19%
Potassium, K297 mg349 mg6%
Sodium, Na55.3 mg65.0 mg2%
Zinc, Zn1.77 mg2.08 mg16%
Copper, Cu0.025 mg0.029 mg3%
Manganese, Mn0.034 mg0.040 mg1%
Selenium, Se7.06 µg8.30 µg13%
Vitamins (13)
NutrientPer portionPer 100 g% DV
Retinol966 µg1,137 µg
Vitamin A, RAE966 µg1,137 µg107%
Vitamin C, total ascorbic acid1.53 mg1.80 mg2%
Thiamin0.16 mg0.18 mg13%
Riboflavin0.043 mg0.051 mg3%
Niacin3.81 mg4.49 mg24%
Pantothenic acid0.24 mg0.28 mg
Vitamin B-60.065 mg0.077 mg4%
Folate, total14.4 µg17.0 µg
Vitamin B-122.46 µg2.89 µg102%
Folic acid0 µg0 µg
Folate, food14.4 µg17.0 µg
Folate, DFE14.4 µg17.0 µg4%
Amino acids (18)
NutrientPer portionPer 100 g% DV
Tryptophan0.23 g0.27 g
Threonine0.88 g1.04 g
Isoleucine0.93 g1.09 g
Leucine1.63 g1.92 g
Lysine1.85 g2.17 g
Methionine0.59 g0.70 g
Cystine0.22 g0.25 g
Phenylalanine0.78 g0.92 g
Tyrosine0.68 g0.80 g
Valine1.04 g1.22 g
Arginine1.20 g1.42 g
Histidine0.59 g0.70 g
Alanine1.22 g1.43 g
Aspartic acid2.06 g2.42 g
Glutamic acid3.00 g3.53 g
Glycine0.96 g1.14 g
Proline0.71 g0.84 g
Serine0.82 g0.96 g
Fatty acids (19)
NutrientPer portionPer 100 g% DV
SFA 4:00 g0 g
SFA 6:00 g0 g
SFA 8:00 g0 g
SFA 10:00 g0 g
SFA 12:00 g0 g
SFA 14:00.63 g0.74 g
SFA 16:01.73 g2.03 g
SFA 18:00.21 g0.24 g
MUFA 18:13.02 g3.55 g
PUFA 18:20.21 g0.25 g
PUFA 18:30.47 g0.55 g
PUFA 20:40.10 g0.12 g
PUFA 22:6 n-3 (DHA)0.069 g0.081 g
MUFA 16:11.37 g1.61 g
PUFA 18:40 g0 g
MUFA 20:13.27 g3.85 g
PUFA 20:5 n-3 (EPA)0.092 g0.11 g
MUFA 22:10 g0 g
PUFA 22:5 n-3 (DPA)0.081 g0.095 g

Source: USDA FoodData Central, FDC 174194: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in eel?

200 in 3 oz (85 g) of fish, mixed species, cooked, dry heat; 184 to 273 per 100 g across USDA's descriptions.

How much protein is in eel?

20g in 3 oz; 23.7 g per 100 g.

How much sodium is in eel?

55mg in 3 oz; 65 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation
what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label
the 5% and 20% Daily Value rule. fda.gov