Calories in flying fish: 86 kcal per 100 g

What’s in a 140 g fillet

More than half of a fillet is water. The rest is 29.4 g protein and 0.42 g fat.

0.42 gFat

29.4 gProtein

109 gWater

1.7 gMinerals and the rest

0.42 gFat
29.4 gProtein
109 gWater
1.7 gMinerals and the rest

Below average for fish and seafood

Flying fish is 86 kcal per 100 g. The 170 fish and seafood in this database average 138.

Flying fish86

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 fillet0.28 g

Vitamins and minerals in flying fish

Three of the 12 recorded reach the “high in” level. Niacin leads by a long way.

74 %

Niacin (vitamin B3)

11.8 mg in a 140 g fillet

52nd of 161 fish and seafood

Niacin contributes to normal energy-yielding metabolism, to normal psychological function and to the reduction of tiredness and fatigue.

Vitamin B120.0014 mg56 %

Phosphorus322 mg46 %

Potassium644 mg32 %

Chloride126 mg16 %

Calcium85.4 mg11 %

Only a trace

Vitamin A
Vitamin D
Vitamin C
Copper

Show all 12 with amounts

Niacin (vitamin B3)11.8 mg, 74 %

Vitamin B120.0014 mg, 56 %

Phosphorus322 mg, 46 %

Potassium644 mg, 32 %

Chloride126 mg, 16 %

Calcium85.4 mg, 11 %

Iron1.1 mg, 8 %

Magnesium28 mg, 7.5 %

Riboflavin (vitamin B2)0.1 mg, 7 %

Thiamin (vitamin B1)0.03 mg, 2.5 %

Folate0.0042 mg, 2.1 %

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

No recorded vitamin D, vitamin C or vitamin A.

Vitamin D

Tracein flying fish

Find it inBloater, grilled500 % per 100 g

Vitamin C

Tracein flying fish

Find it inCherries, West Indian2150 % per 100 g

Vitamin A

Tracein flying 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.

Flying fish against other fish and seafood

Flying fish comes second for niacin here, just behind salmon (red, canned in brine, drained).

13.7mg

8.4mg

6mg

5.5mg

5.4mg

3.4mg

Salmon, red, canned in brine, drained+5.3 mg

Flying fish, rawthis page

Rock Salmon/Dogfish, in batter, fried−2.4 mg

Whelks, boiled−2.9 mg

Haddock, in batter, fried in dripping−3 mg

Calamari, coated in batter, baked−5 mg

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

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Questions about flying fish

What the numbers say to the questions people actually search.

How many calories are in a portion of flying fish?

A typical portion (140 g, one fillet) gives 120 kcal. Per 100 g the figure is 86 kcal.

Is flying fish high in niacin?

Yes. Flying fish, raw has 8.4 mg niacin per 100 g, 53 % of the NRV, above the 30 % threshold for a “high in” claim.

Which vitamins and minerals does flying fish have most of?

By share of the daily reference intake: niacin (8.4 mg, 53 %), vitamin B12 (0.001 mg, 40 %) and phosphorus (230 mg, 33 %) per 100 g.

Is flying fish a good source of protein?

Flying fish, raw has 21 g protein per 100 g, 97 % 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 16-043, Flying fish, 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: 60 % 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: Rainbow Smelt Fish). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.