Calories in eel: 114 kcal per 100 g

What’s in a 140 g fillet

More than half of a fillet is water, which is why the calories stay low. What is left is mostly protein.

6.4 gFat

25.3 gProtein

102 gWater

5.7 gMinerals and the rest

6.4 gFat
25.3 gProtein
102 gWater
5.7 gMinerals and the rest

Below average for fish and seafood

Eel is 114 kcal per 100 g. The 170 fish and seafood in this database average 138.

Eel114

Fish and seafood average138

Low in sugar and salt

Low sugars and low salt by UK labelling rules, per 100 g.

Sugars, per fillet0 g

Salt, per fillet0.18 g

Vitamins and minerals in eel

Three of the 14 reach the “high in” level, led by vitamin B12.

168 %

Vitamin B12

0.0042 mg in a 140 g fillet

62nd of 143 fish and seafood

Vitamin B12 contributes to normal energy-yielding metabolism, to the normal function of the immune system and to the reduction of tiredness and fatigue.

Niacin (vitamin B3)10.8 mg67 %

Phosphorus378 mg54 %

Copper0.28 mg28 %

Chloride140 mg18 %

Potassium336 mg17 %

Only a trace

Vitamin C

Show all 14 with amounts

Vitamin B120.0042 mg, 168 %

Niacin (vitamin B3)10.8 mg, 67 %

Phosphorus378 mg, 54 %

Copper0.28 mg, 28 %

Chloride140 mg, 18 %

Potassium336 mg, 17 %

Iron1.8 mg, 13 %

Zinc1.3 mg, 13 %

Calcium99.4 mg, 12 %

Thiamin (vitamin B1)0.08 mg, 7.6 %

Magnesium28 mg, 7.5 %

Pantothenic acid (vitamin B5)0.34 mg, 5.6 %

Riboflavin (vitamin B2)0.06 mg, 4 %

Manganese0.01 mg, 0.7 %

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.

What eel doesn’t give you. And where to find it.

No recorded vitamin C, and only 2.9 % of the riboflavin reference intake and 4 % of the pantothenic acid reference intake per 100 g.

Vitamin C

Tracein eel

Find it inCherries, West Indian2150 % per 100 g

Riboflavin (vitamin B2)

2.9%in eel, per 100 g

Find it inLiver, lamb, fried404 % per 100 g

Pantothenic acid (vitamin B5)

4%in eel, per 100 g

Find it inLiver, calf, raw140 % per 100 g

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0.075 mgSelenium, 136 %

0.00125 mgVitamin D, 25 %

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Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Eel against other fish and seafood

Per 100 g, salted fish (Chinese, bones removed, steamed) has the most vitamin B12 in this comparison, followed by shrimps (dried) and eel.

0.005mg

0.003mg

0.0023mg

0.0016mg

0.001mg

Salted fish, Chinese, bones removed, steamed+0.002 mg

Shrimps, dried+0.002 mg

Eel, conger, flesh only, rawthis page

Prawns, standard, purchased cooked−0.0007 mg

Plaice, in breadcrumbs, baked−0.0014 mg

Halibut, raw−0.002 mg

All values per 100 g, from the same dataset. Differences are against eel.

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Questions about eel

Four questions chosen by the facts above, so every food answers differently.

How many calories are in a portion of eel?

A typical portion (140 g, one fillet) gives 160 kcal. Per 100 g the figure is 114 kcal.

Is eel high in vitamin B12?

Yes. Eel, conger, flesh only, raw has 0.003 mg vitamin B12 per 100 g, 120 % of the NRV, above the 30 % threshold for a “high in” claim.

Which vitamins and minerals does eel have most of?

By share of the daily reference intake: vitamin B12 (0.003 mg, 120 %), niacin (7.7 mg, 48 %) and phosphorus (270 mg, 39 %) per 100 g.

Is eel a good source of protein?

Eel, conger, flesh only, raw has 18.1 g protein per 100 g, 64 % of the energy, which meets the UK threshold for “high protein”.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-035, Eel, conger, flesh only, raw, published by Public Health England under the Open Government Licence v3.0. Main data references: Fish and Fish Products Supplement, 1993. Values are per 100 g of the edible part; a fillet is 140 g, one fillet, the usual UK portion for fish and seafood. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 170 fish and seafood kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Eel Mixed Specy Fish). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.