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How Much Fat Contains Fish
The table below lists the fat content of fish per 100 grams (3.5oz). Also listed is the saturated and unsaturated fat, calories and protein in fish. In this way it is compareable and you can see which fish is better to gain the essential fat with the least calorie consumption.
Some fish fat oils are essential for a healthy diet. It is recommended fish fat or oily fish fat is consumed at least once per week.
| White Fish (100g or 3 1/2oz) | Calories | Total Fat | Saturated Fat | Unsaturated Fat | Proteins |
|---|---|---|---|---|---|
| Bass (cooked with dry heat) | 125 | 3 | 0,6 | 1,8 | 22,7 |
| Bloater (grilled) | 190 | 1,8 | - | - | - |
| Catfish Channel and Farmed (cooked with dry heat) | 135 | 7,6 | 1,4 | 5,5 | 15,6 |
| Cod fillets (steamed) | 82,1 | 0 | 0 | 0 | 17,8 |
| Cod fillets (baked) | 96,4 | 1,1 | - | - | 21,1 |
| Coley (steamed) | 103,6 | 1,1 | - | - | 22,8 |
| Eel jellied | 96,4 | 7,1 | - | - | 7,8 |
| Flounder (raw) | 119 | 1,8 | 0.6 | - | 25 |
| Flatfish (cooked with dry heat) | 117 | 1,5 | 0,4 | 0,9 | |
| Haddock fillets (raw) | 78,6 | 0 | 0 | 0 | 17,8 |
| Haddock fillets (in Breadcrumbs) | 203,6 | 8,9 | - | - | 12,8 |
| Halibut (raw) | 28,6 | 1,1 | - | - | 21,1 |
| Halibut (cooked) | 140,2 | 2,9 | 0,4 | 1,9 | 26,7 |
| Lemon Sole (raw) | 81,8 | 1 | - | - | 17 |
| Lobster (boiled) | 103,6 | 1,1 | - | - | 22,1 |
| Monked fish (cooked with dry heat) | 96,5 | 2 | 0 | - | 19,2 |
| Mullet (cooked with dry heat) | 150,5 | 4,8 | 1,4 | 2,4 | 24,8 |
| Perch (cooked with dry heat) | 117,4 | 1,1 | 0,22 | 0,6 | 24,8 |
| Pike (cooked with dry heat) | 119,3 | 1,5 | 0,3 | 1 | 24,5 |
| Plaice (fried) | 257 | 16 | - | - | 15 |
| Pollock (cooked with dry heat) | 118 | 1,2 | 0,2 | 0,7 | 24,9 |
| Skate (grilled) | 78 | 0 | 0 | 0 | 17,8 |
| Sturgeon (cooked with dry heat) | 135,2 | 5,2 | 1,2 | 3,4 | 20,7 |
| Sturgeon (smoked) | 172,9 | 4,3 | 1,1 | 2,8 | 31,2 |
| Whiting (raw) | 72 | 0 | 0 | 0 | 16 |
| Oily Fish (100g or 3 1/2oz) | Calories | Total Fat | Saturated Fat | Unsaturated Fat | Proteins |
|---|---|---|---|---|---|
| Shark (fried) | 228 | 13,8 | 3,2 | 9,5 | 18,6 |
| Anchovies (in olive oil ) | 178,6 | 11,2 | 0 | 0 | 17,9 |
| Herring (cooked with dry heat) | 202,8 | 11,6 | 2,6 | 7,5 | 23 |
| Kippers (smoked) | 203,7 | 14,8 | 1,85 | - | 20,4 |
| Mackerel fillet (cooked with dry heat) | 262,5 | 17,8 | 4,2 | 11,4 | 23,9 |
| Pilchards (in brine) | 148 | 7 | - | - | 20 |
| Pilchards (in tomato sauce) | 113 | 6 | - | - | 16 |
| Salmon, farmed (cooked with dry heat) | 206,2 | 12,4 | 4,2 | 8,9 | 22,1 |
| Sardines (in olive oil) | 208 | 11,2 | 1,6 | - | 24,8 |
| Sardines (in tomato sauce) | 169,5 | 9,4 | 3,8 | - | 15,1 |
| Trout, farmed (cooked with dry heat) | 169 | 7,2 | 2,1 | 4,5 | 24,22 |
| Tuna (canned in water) | 127 | 3 | 0,8 | 1,9 | 23,6 |
