Calories in steamed salted fish: 155 kcal

What’s in a 140 g fillet

About a third of a fillet is water. The rest is 47.5 g protein and 3.1 g fat.

3.1 gFat

47.5 gProtein

66.6 gWater

22.8 gMinerals and the rest

3.1 gFat
47.5 gProtein
66.6 gWater
22.8 gMinerals and the rest

About average for fish and seafood

Salted fish is 155 kcal per 100 g. The 170 fish and seafood in this database average 138.

Salted fish155

Fish and seafood average138

High in salt

13.9 g of salt per 100 g, which is red on a UK traffic-light label (the line is 1.5 g).

Salt, per fillet19.5 g

Sugars, per fillet0 g

Vitamins and minerals in salted fish

Four of the 13 recorded reach the “high in” level. Vitamin B12 leads by a long way.

280 %

Vitamin B12

0.007 mg in a 140 g fillet

34th 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.

Chloride11648 mg1456 %

Niacin (vitamin B3)14.6 mg91 %

Phosphorus378 mg54 %

Potassium672 mg34 %

Copper0.34 mg34 %

A source of

Magnesium

Only a trace

Vitamin A
Vitamin D
Vitamin C
Thiamin

Show all 13 with amounts

Chloride11648 mg, 1456 %

Vitamin B120.007 mg, 280 %

Niacin (vitamin B3)14.6 mg, 91 %

Phosphorus378 mg, 54 %

Potassium672 mg, 34 %

Copper0.34 mg, 34 %

Magnesium89.6 mg, 24 %

Iron1.8 mg, 13 %

Calcium96.6 mg, 12 %

Riboflavin (vitamin B2)0.15 mg, 11 %

Zinc0.98 mg, 9.8 %

Folate0.0112 mg, 5.6 %

Manganese0.11 mg, 5.6 %

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 salted fish doesn’t give you. And where to find it.

No recorded vitamin D, vitamin C or vitamin A.

Vitamin D

Tracein salted fish

Find it inBloater, grilled500 % per 100 g

Vitamin C

Tracein salted fish

Find it inCherries, West Indian2150 % per 100 g

Vitamin A

Tracein salted fish

Find it inLiver, calf, fried3152 % per 100 g

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Made in Cambridgeshire

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

Salted fish against other fish and seafood

Per 100 g, prawns (standard, dried) has the most vitamin B12 in this comparison, followed by anchovies (canned in oil, drained) and salted fish.

0.0127mg

0.011mg

0.005mg

0.003mg

Prawns, standard, dried+0.0077 mg

Anchovies, canned in oil, drained+0.006 mg

Salted fish, Chinese, bones removed, steamedthis page

Shrimps, boiled−0.002 mg

White fish, dried, salted−0.002 mg

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

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Questions about salted fish

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

How many calories are in a portion of salted fish?

A typical portion (140 g, one fillet) gives 217 kcal. Per 100 g the figure is 155 kcal.

Is salted fish high in chloride?

Yes. Salted fish, Chinese, bones removed, steamed has 8320 mg chloride per 100 g, 1040 % of the NRV, above the 30 % threshold for a “high in” claim.

Which vitamins and minerals does salted fish have most of?

By share of the daily reference intake: chloride (8320 mg, 1040 %), vitamin B12 (0.005 mg, 200 %) and niacin (10.4 mg, 65 %) per 100 g.

Is salted fish a good source of protein?

Salted fish, Chinese, bones removed, steamed has 33.9 g protein per 100 g, 87 % 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 16-010, Salted fish, Chinese, bones removed, steamed, 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: Rainbow Smelt Fish). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.