Food
Fish nutrition facts
A typical portion of fish (1 cup; 135 g, raw) has 130 calories and 23g of protein (USDA FoodData Central). USDA lists 4 descriptions of it: per 100 g they range from 80 calories (fish with tomato-based sauce) to 238 (nFS).
Nutrition Facts
* 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, raw, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 17.2g
- more than 67% of 8,218 USDA reference foods
- Calories per 100 g
- 94
- more than 27% of reference foods
- Sodium per 100 g
- 83mg
- more than 55% of reference foods
1 cup weighs 135 g in USDA's record for Fish, raw (FDC 2706223); across 4 records of fish USDA weighs it at 135 to 222 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 0% carbohydrate, 23% fat and 77% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Vitamin B122.9 µg in 1 cup (135 g), 123% of the Daily Value
- Selenium35 µg in 1 cup (135 g), 64% of the Daily Value
- Phosphorus296 mg in 1 cup (135 g), 24% of the Daily Value
- Niacin2.8 mg in 1 cup (135 g), 18% of the Daily Value
- Choline80 mg in 1 cup (135 g), 15% of the Daily Value
- Vitamin B60.2 mg in 1 cup (135 g), 12% of the Daily Value
Source: USDA FoodData Central (FDC 2706223), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of fish USDA describes
Not further specified has the most calories per 100 g (238); the fewest: Fish with tomato-based sauce (80)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Fish, raw | 94 | 17.2 g | 2.3 g | 83 mg |
| Fish, canned | 156 | 23.2 g | 6.3 g | 379 mg |
| Fish, NFS | 238 | 19.3 g | 14.5 g | 350 mg |
| Fish with tomato-based sauce | 80 | 16.3 g | 0.7 g | 350 mg |
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 | 23.2 g | 17.2 g | 46% |
| Total lipid (fat) | 3.16 g | 2.34 g | 4% |
| Carbohydrate, by difference | 0 g | 0 g | 0% |
| Energy | 127 kcal | 94.0 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 108 g | 80.3 g | |
| Total Sugars | 0 g | 0 g | |
| Fiber, total dietary | 0 g | 0 g | 0% |
| Cholesterol | 74.3 mg | 55.0 mg | 25% |
| Fatty acids, total saturated | 0.75 g | 0.56 g | 4% |
| Fatty acids, total monounsaturated | 1.16 g | 0.86 g | |
| Fatty acids, total polyunsaturated | 0.70 g | 0.52 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 24.3 mg | 18.0 mg | 2% |
| Iron, Fe | 0.43 mg | 0.32 mg | 2% |
| Magnesium, Mg | 29.7 mg | 22.0 mg | 7% |
| Phosphorus, P | 296 mg | 219 mg | 24% |
| Potassium, K | 367 mg | 272 mg | 8% |
| Sodium, Na | 112 mg | 83.0 mg | 5% |
| Zinc, Zn | 0.68 mg | 0.50 mg | 6% |
| Copper, Cu | 0.053 mg | 0.039 mg | 6% |
| Selenium, Se | 35.4 µg | 26.2 µg | 64% |
Vitamins (23)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 10.8 µg | 8.00 µg | |
| Vitamin A, RAE | 10.8 µg | 8.00 µg | 1% |
| Carotene, beta | 0 µg | 0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.69 mg | 0.51 mg | 5% |
| Vitamin D (D2 + D3) | 1.75 µg | 1.30 µg | 9% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 0 µg | 0 µg | |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.051 mg | 0.038 mg | 4% |
| Riboflavin | 0.080 mg | 0.059 mg | 6% |
| Niacin | 2.84 mg | 2.10 mg | 18% |
| Vitamin B-6 | 0.20 mg | 0.15 mg | 12% |
| Folate, total | 18.9 µg | 14.0 µg | |
| Vitamin B-12 | 2.94 µg | 2.18 µg | 123% |
| Choline, total | 80.2 mg | 59.4 mg | 15% |
| Vitamin K (phylloquinone) | 1.22 µg | 0.90 µg | 1% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 18.9 µg | 14.0 µg | |
| Folate, DFE | 18.9 µg | 14.0 µg | 5% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0.0014 g | 0.0010 g | |
| SFA 14:0 | 0.053 g | 0.039 g | |
| SFA 16:0 | 0.53 g | 0.39 g | |
| SFA 18:0 | 0.15 g | 0.11 g | |
| MUFA 18:1 | 0.98 g | 0.73 g | |
| PUFA 18:2 | 0.34 g | 0.25 g | |
| PUFA 18:3 | 0.047 g | 0.035 g | |
| PUFA 20:4 | 0.051 g | 0.038 g | |
| PUFA 22:6 n-3 (DHA) | 0.12 g | 0.092 g | |
| MUFA 16:1 | 0.11 g | 0.080 g | |
| PUFA 18:4 | 0.016 g | 0.012 g | |
| MUFA 20:1 | 0.043 g | 0.032 g | |
| PUFA 20:5 n-3 (EPA) | 0.050 g | 0.037 g | |
| MUFA 22:1 | 0.0027 g | 0.0020 g | |
| PUFA 22:5 n-3 (DPA) | 0.027 g | 0.020 g |
Source: USDA FoodData Central, FDC 2706223: 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 fish?
130 in 1 cup (135 g) of raw; 80 to 238 per 100 g across USDA's descriptions.
How much protein is in fish?
23g in 1 cup; 17.2 g per 100 g.
How much sodium is in fish?
110mg in 1 cup; 83 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