Calories in eel: 168 kcal per 100 g

What’s in a 140 g fillet

More than half of a fillet is water. The rest is 23.2 g protein and 15.8 g fat.

15.8 gFat

23.2 gProtein

99.8 gWater

1.1 gMinerals and the rest

15.8 gFat
23.2 gProtein
99.8 gWater
1.1 gMinerals and the rest

Above average for fish and seafood

Eel is 168 kcal per 100 g. The 170 fish and seafood in this database average 138.

Eel168

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 fillet0.31 g

Vitamins and minerals in eel

Eight of the 21 recorded reach the “high in” level. Vitamin A leads by a long way.

210 %

Vitamin A

1.68 mg in a 140 g fillet

1st of 77 fish and seafood

Vitamin A contributes to the normal function of the immune system, to the maintenance of normal vision and to the maintenance of normal skin.

Vitamin D0.00686 mg137 %

Selenium0.0434 mg79 %

Iodine0.112 mg75 %

Phosphorus434 mg62 %

Vitamin B120.0014 mg56 %

Also high in

A source of

Only a trace

Vitamin C

Show all 21 with amounts

Vitamin A1.68 mg, 210 %

Vitamin D0.00686 mg, 137 %

Selenium0.0434 mg, 79 %

Iodine0.112 mg, 75 %

Phosphorus434 mg, 62 %

Vitamin B120.0014 mg, 56 %

Vitamin E5.8 mg, 48 %

Niacin (vitamin B3)7.6 mg, 47 %

Riboflavin (vitamin B2)0.49 mg, 35 %

Zinc3.5 mg, 35 %

Thiamin (vitamin B1)0.28 mg, 25 %

Vitamin B60.35 mg, 25 %

Potassium378 mg, 19 %

Iron1.7 mg, 12 %

Manganese0.24 mg, 12 %

Chloride79.8 mg, 10 %

Copper0.1 mg, 9.8 %

Folate0.0168 mg, 8.4 %

Magnesium26.6 mg, 7.1 %

Calcium26.6 mg, 3.3 %

Pantothenic acid (vitamin B5)0.2 mg, 3.3 %

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 2.3 % of the pantothenic acid reference intake and 5.1 % of the magnesium reference intake per 100 g.

Vitamin C

Tracein eel

Find it inCherries, West Indian2150 % per 100 g

Pantothenic acid (vitamin B5)

2.3%in eel, per 100 g

Find it inLiver, calf, raw140 % per 100 g

Magnesium

5.1%in eel, per 100 g

Find it inCoriander leaves, dried184 % per 100 g

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0.075 mgSelenium, 136 %

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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 235 kcal. Per 100 g the figure is 168 kcal.

Is eel high in vitamin A?

Yes. Eel, yellow, raw has 1.2 mg vitamin A per 100 g, 150 % 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 A (1.2 mg, 150 %), vitamin D (0.0049 mg, 98 %) and selenium (0.031 mg, 56 %) per 100 g.

Is eel a good source of protein?

Eel, yellow, raw has 16.6 g protein per 100 g, 40 % 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 16-173, Eel, yellow, 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: 67 % 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, 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.