Calories and nutrition in fish and seafood.

White fish, oily fish, shellfish and molluscs, raw and cooked. A 140 g portion is the standard fish portion used in UK advice. The 170 foods here average 138 kcal per 100 g.

Fish and seafoodCanned

Daily reference values, and where to find them

Compare the adult daily reference values used on food labels with the richest sources among the 170 foods above. These are label references, rather than a personal supplement plan. Food amounts are per 100 g.

Vitamins

Food groups

20 groups, 2,322 foods

About the nutrition data

Every figure comes from the UK government’s food composition dataset, shown per 100 g and per typical portion.

UK government food data

Figures come from CoFID 2021, the UK’s Composition of Foods Integrated Dataset, per 100 g of the edible part.

Open dataset

Portions and daily values

Portions use typical UK sizes, such as 80 g for fruit and vegetables. Each card compares the food’s strongest nutrient with its legal daily reference value (NRV).

Reference values

Badges follow UK law

Badges such as “high in”, “source of” and “low fat” use the thresholds in Regulation (EC) 1924/2006, checked per 100 g, or per 100 ml for drinks.

The rules

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Calories and nutrition in fish and seafood.

Fish and seafood, A to Z.

Anchovies, canned in oil, drained

Bass, sea, flesh only, baked

Bass, sea, flesh only, raw

Bloater, flesh only, grilled

Boal, raw

Bream, Sea, raw

Calamari, coated in batter, baked

Carp, raw

Catfish, flesh only, steamed

Catfish, raw

Chital, raw

Cockles, boiled

Cod, dried, salted, boiled

Cod, flesh only, baked

Cod, flesh only, grilled

Cod, flesh only, microwaved

Cod, flesh only, poached in milk, butter and salt added

Cod, flesh only, raw

Cod, flesh only, salted and smoked, raw

Cod, flesh only, steamed

Cod, in batter, baked

Cod, in batter, fried in dripping, takeaway

Cod, in batter, fried in rapeseed oil

Cod, in batter, fried, takeaway

Cod, in breadcrumbs, baked

Coley, flesh only, baked

Coley, flesh only, grilled

Coley, flesh only, poached

Coley, flesh only, raw

Coley, flesh only, steamed

Crab, brown meat, purchased cooked

Crab, canned in brine, drained

Crab, purchased cooked

Crab, white meat, purchased cooked

Crayfish, raw

Cuttlefish, raw

Dab, raw

Dover sole, raw

Eel, conger, flesh only, grilled

Eel, conger, flesh only, raw

Eel, yellow, raw

Fishcakes, white fish, coated in breadcrumbs, baked

Flounder, flesh only, steamed

Flounder, raw

Flying fish, raw

Haddock, coated in crumbs, frozen, fried in blended oil

Haddock, coated in crumbs, frozen, raw

Haddock, fillets, flesh only, in flour, fried in dripping

Haddock, fillets, flesh only, in flour, fried in sunflower oil

Haddock, flesh only, grilled

Haddock, flesh only, poached

Haddock, flesh only, raw

Haddock, flesh only, smoked, poached

Haddock, flesh only, smoked, raw

Haddock, flesh only, smoked, steamed

Haddock, flesh only, steamed

Haddock, in batter, fried in dripping

Haddock, in batter, fried in sunflower oil

Hake, flesh only, grilled

Hake, flesh only, raw

Halibut, flesh only, grilled

Halibut, flesh only, poached

Halibut, flesh only, raw

Herring, flesh only, grilled

Herring, flesh only, raw

Herring, pickled

Hilsa, raw

Hoki, grilled

Hoki, raw

Jackfish, raw

John Dory, raw

Katla, raw

Kippers, flesh only, boil in the bag, with butter, cooked

Kippers, flesh only, grilled

Langoustine, boiled

Lemon sole, flesh only, grilled

Lemon sole, flesh only, raw

Lemon sole, flesh only, steamed