Calories in grilled eel: 137 kcal per 100 g

What’s in a 140 g fillet

More than half of a fillet is water. The rest is 30.4 g protein and 7.7 g fat.

7.7 gFat

30.4 gProtein

94.9 gWater

7 gMinerals and the rest

7.7 gFat
30.4 gProtein
94.9 gWater
7 gMinerals and the rest

About average for fish and seafood

Eel is 137 kcal per 100 g. The 170 fish and seafood in this database average 138.

Eel137

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 fillet0.21 g

Vitamins and minerals in eel

Three of the 14 recorded reach the “high in” level. Vitamin B12 leads by a long way.

224 %

Vitamin B12

0.0056 mg in a 140 g fillet

51st 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)12.3 mg77 %

Phosphorus448 mg64 %

Copper0.34 mg34 %

Chloride168 mg21 %

Potassium406 mg20 %

Only a trace

Vitamin C

Show all 14 with amounts

Vitamin B120.0056 mg, 224 %

Niacin (vitamin B3)12.3 mg, 77 %

Phosphorus448 mg, 64 %

Copper0.34 mg, 34 %

Chloride168 mg, 21 %

Potassium406 mg, 20 %

Zinc1.5 mg, 15 %

Iron2.1 mg, 15 %

Calcium119 mg, 15 %

Magnesium33.6 mg, 9 %

Thiamin (vitamin B1)0.08 mg, 7.6 %

Pantothenic acid (vitamin B5)0.38 mg, 6.3 %

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 4.5 % 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)

4.5%in eel, per 100 g

Find it inLiver, calf, raw140 % 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.

Eel against other fish and seafood

Per 100 g, prawns (standard, dried) has the most vitamin B12 in this comparison, followed by salmon (smoked (hot-smoked)) and eel.

0.0127mg

0.0042mg

0.004mg

0.0031mg

0.0016mg

0.001mg

Prawns, standard, dried+0.0087 mg

Salmon, smoked (hot-smoked)+0.0002 mg

Eel, conger, flesh only, grilledthis page

Trout, rainbow, baked−0.0009 mg

Prawns, king, grilled from raw−0.0024 mg

Pangasius, raw−0.003 mg

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

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Questions about eel

The questions people ask about eel, answered from the dataset.

How many calories are in a portion of eel?

A typical portion (140 g, one fillet) gives 192 kcal. Per 100 g the figure is 137 kcal.

Is eel high in vitamin B12?

Yes. Eel, conger, flesh only, grilled has 0.004 mg vitamin B12 per 100 g, 160 % of the NRV, above the 30 % threshold for a “high in” claim.

Does grilling change the potassium in eel?

Yes. Per 100 g, potassium goes from 240 mg raw to 290 mg grilled. Part of that is the vitamin or mineral itself changing, part is the change in water content.

Which vitamins and minerals does eel have most of?

By share of the daily reference intake: vitamin B12 (0.004 mg, 160 %), niacin (8.8 mg, 55 %) and phosphorus (320 mg, 46 %) per 100 g.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-036, Eel, conger, flesh only, grilled, 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.