Calories in jackfish: 108 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.

3.4 gFat

30.4 gProtein

101 gWater

5.6 gMinerals and the rest

3.4 gFat
30.4 gProtein
101 gWater
5.6 gMinerals and the rest

Below average for fish and seafood

Jackfish is 108 kcal per 100 g. The 170 fish and seafood in this database average 138.

Jackfish108

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 fillet0.19 g

Vitamins and minerals in jackfish

Five of the 16 reach the “high in” level, led by vitamin D.

364 %

Vitamin D

0.0182 mg in a 140 g fillet

6th of 44 fish and seafood

Vitamin D contributes to the normal function of the immune system, to the maintenance of normal bones and to normal muscle function.

Vitamin B120.007 mg280 %

Niacin (vitamin B3)14.6 mg91 %

Phosphorus308 mg44 %

Vitamin B60.6 mg43 %

Iodine0.042 mg28 %

A source of

Only a trace

Vitamin C

Show all 16 with amounts

Vitamin D0.0182 mg, 364 %

Vitamin B120.007 mg, 280 %

Niacin (vitamin B3)14.6 mg, 91 %

Phosphorus308 mg, 44 %

Vitamin B60.6 mg, 43 %

Iodine0.042 mg, 28 %

Potassium504 mg, 25 %

Thiamin (vitamin B1)0.24 mg, 22 %

Riboflavin (vitamin B2)0.27 mg, 19 %

Iron2.2 mg, 16 %

Magnesium43.4 mg, 12 %

Vitamin A0.091 mg, 11 %

Copper0.1 mg, 9.8 %

Zinc0.84 mg, 8.4 %

Calcium47.6 mg, 6 %

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 jackfish doesn’t give you. And where to find it.

No recorded vitamin C, and only 6 % of the zinc reference intake and 7 % of the copper reference intake per 100 g.

Vitamin C

Tracein jackfish

Find it inCherries, West Indian2150 % per 100 g

Zinc

6%in jackfish, per 100 g

Find it inOysters, raw592 % per 100 g

Copper

7%in jackfish, per 100 g

Find it inLiver, calf, fried2386 % 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.

Jackfish against other fish and seafood

Jackfish comes second for vitamin D here, just behind herring (raw).

0.019mg

0.013mg

0.0101mg

0.0091mg

0.008mg

Herring, raw+0.006 mg

Jackfish, rawthis page

Sprats, raw0 mg

Salmon, wild, grilled−0.0029 mg

Rock Salmon/Dogfish, raw−0.0039 mg

Mackerel, raw−0.005 mg

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

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Questions about jackfish

What the numbers say to the questions people actually search.

How many calories are in a portion of jackfish?

A typical portion (140 g, one fillet) gives 151 kcal. Per 100 g the figure is 108 kcal.

Is jackfish high in vitamin D?

Yes. Jackfish, raw has 0.013 mg vitamin D per 100 g, 260 % of the NRV, above the 30 % threshold for a “high in” claim.

Which vitamins and minerals does jackfish have most of?

By share of the daily reference intake: vitamin D (0.013 mg, 260 %), vitamin B12 (0.005 mg, 200 %) and niacin (10.4 mg, 65 %) per 100 g.

Is jackfish a good source of protein?

Jackfish, raw has 21.7 g protein per 100 g, 80 % 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 16-185, Jackfish, 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. Edible proportion: 56 % of the weight as bought is eaten. 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. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.