Food
White fish nutrition facts
A typical portion of white fish (1 small/regular fillet; 90 g, fried) has 200 calories and 14g of protein (USDA FoodData Central). USDA lists 6 descriptions of it: per 100 g they range from 104 calories (mixed species, steamed) to 227 (mixed species, fried).
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, white, mixed species, fried, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 15.3g
- more than 64% of 8,218 USDA reference foods
- Calories per 100 g
- 227
- more than 60% of reference foods
- Sodium per 100 g
- 405mg
- more than 79% of reference foods
1 small/regular fillet weighs 90 g in USDA's record for Fish, white, mixed species, fried (FDC 2706327).
Where the calories come from: 21% carbohydrate, 52% fat and 27% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Vitamin B121.1 µg in 1 small/regular fillet (90 g), 47% of the Daily Value
- Selenium25 µg in 1 small/regular fillet (90 g), 45% of the Daily Value
- Niacin2.6 mg in 1 small/regular fillet (90 g), 16% of the Daily Value
- Vitamin E2.3 mg in 1 small/regular fillet (90 g), 16% of the Daily Value
- Phosphorus176 mg in 1 small/regular fillet (90 g), 14% of the Daily Value
- Thiamin0.2 mg in 1 small/regular fillet (90 g), 13% of the Daily Value
- Folate43 µg DFE in 1 small/regular fillet (90 g), 11% of the Daily Value
Source: USDA FoodData Central (FDC 2706327), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of white fish USDA describes
Fried has the most calories per 100 g (227); the fewest: Steamed (104)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Fish, white, mixed species, fried | 227 | 15.3 g | 13 g | 405 mg |
| Fish, white, mixed species, grilled | 125 | 22.4 g | 3.6 g | 310 mg |
| Fish, white, mixed species, steamed | 104 | 22.3 g | 1.3 g | 199 mg |
| Fish, white, mixed species, NFSSame values: Fish, white, mixed species, baked or broiled | 143 | 22 g | 5.9 g | 316 mg |
| Fish, white, mixed species, baked or broiled, coated | 166 | 19.8 g | 6 g | 348 mg |
Every nutrient in this record (65)
The portion is 1 small/regular fillet (90 g); % DV is for that portion.
Energy, macronutrients and sugars (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 13.8 g | 15.3 g | 28% |
| Total lipid (fat) | 11.7 g | 13.0 g | 15% |
| Carbohydrate, by difference | 10.5 g | 11.7 g | 4% |
| Energy | 204 kcal | 227 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 52.9 g | 58.8 g | |
| Total Sugars | 0.18 g | 0.20 g | |
| Fiber, total dietary | 0.45 g | 0.50 g | 2% |
| Cholesterol | 38.7 mg | 43.0 mg | 13% |
| Fatty acids, total saturated | 1.72 g | 1.91 g | 9% |
| Fatty acids, total monounsaturated | 4.74 g | 5.26 g | |
| Fatty acids, total polyunsaturated | 4.34 g | 4.82 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 18.9 mg | 21.0 mg | 1% |
| Iron, Fe | 1.05 mg | 1.17 mg | 6% |
| Magnesium, Mg | 20.7 mg | 23.0 mg | 5% |
| Phosphorus, P | 176 mg | 195 mg | 14% |
| Potassium, K | 205 mg | 228 mg | 4% |
| Sodium, Na | 365 mg | 405 mg | 16% |
| Zinc, Zn | 0.35 mg | 0.39 mg | 3% |
| Copper, Cu | 0.057 mg | 0.063 mg | 6% |
| Selenium, Se | 24.8 µg | 27.6 µg | 45% |
Vitamins (23)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 2.70 µg | 3.00 µg | |
| Vitamin A, RAE | 2.70 µg | 3.00 µg | 0% |
| Carotene, beta | 0 µg | 0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 2.34 mg | 2.60 mg | 16% |
| Vitamin D (D2 + D3) | 1.26 µg | 1.40 µg | 6% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 9.00 µg | 10.0 µg | |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.15 mg | 0.17 mg | 13% |
| Riboflavin | 0.10 mg | 0.11 mg | 8% |
| Niacin | 2.62 mg | 2.91 mg | 16% |
| Vitamin B-6 | 0.097 mg | 0.11 mg | 6% |
| Folate, total | 31.5 µg | 35.0 µg | |
| Vitamin B-12 | 1.12 µg | 1.24 µg | 47% |
| Choline, total | 43.0 mg | 47.8 mg | 8% |
| Vitamin K (phylloquinone) | 11.3 µg | 12.5 µg | 9% |
| Folic acid | 18.0 µg | 20.0 µg | |
| Folate, food | 13.5 µg | 15.0 µg | |
| Folate, DFE | 43.2 µg | 48.0 µg | 11% |
| 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 g | 0 g | |
| SFA 14:0 | 0.024 g | 0.027 g | |
| SFA 16:0 | 1.24 g | 1.37 g | |
| SFA 18:0 | 0.37 g | 0.41 g | |
| MUFA 18:1 | 4.57 g | 5.08 g | |
| PUFA 18:2 | 3.75 g | 4.16 g | |
| PUFA 18:3 | 0.48 g | 0.53 g | |
| PUFA 20:4 | 0.011 g | 0.012 g | |
| PUFA 22:6 n-3 (DHA) | 0.062 g | 0.069 g | |
| MUFA 16:1 | 0.075 g | 0.083 g | |
| PUFA 18:4 | 0.00090 g | 0.0010 g | |
| MUFA 20:1 | 0.079 g | 0.088 g | |
| PUFA 20:5 n-3 (EPA) | 0.013 g | 0.015 g | |
| MUFA 22:1 | 0.00090 g | 0.0010 g | |
| PUFA 22:5 n-3 (DPA) | 0.016 g | 0.018 g |
Source: USDA FoodData Central, FDC 2706327: 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 white fish?
200 in 1 small/regular fillet (90 g) of fried; 104 to 227 per 100 g across USDA's descriptions.
How much protein is in white fish?
14g in 1 small/regular fillet; 15.3 g per 100 g.
How much sodium is in white fish?
360mg in 1 small/regular fillet; 405 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