Calories in grilled monkfish: 96 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.

0.84 gFat

31.8 gProtein

106 gWater

1.3 gMinerals and the rest

0.84 gFat
31.8 gProtein
106 gWater
1.3 gMinerals and the rest

Below average for fish and seafood

Monkfish is 96 kcal per 100 g. The 170 fish and seafood in this database average 138.

Monkfish96

Fish and seafood average138

Low in sugar, almost no salt

Low sugars and very low salt by UK labelling rules, per 100 g.

Sugars, per fillet0 g

Salt, per fillet0.09 g

Vitamins and minerals in monkfish

Two of the 11 reach the “high in” level, led by phosphorus.

96 %

Phosphorus

672 mg in a 140 g fillet

9th of 168 fish and seafood

Phosphorus contributes to normal energy-yielding metabolism and to the maintenance of normal bones and teeth.

Chloride756 mg95 %

Potassium602 mg30 %

Magnesium42 mg11 %

Zinc0.98 mg9.8 %

Riboflavin (vitamin B2)0.11 mg8 %

Only a trace

Vitamin A
Vitamin D
Vitamin C

Show all 11 with amounts

Phosphorus672 mg, 96 %

Chloride756 mg, 95 %

Potassium602 mg, 30 %

Magnesium42 mg, 11 %

Zinc0.98 mg, 9.8 %

Riboflavin (vitamin B2)0.11 mg, 8 %

Thiamin (vitamin B1)0.06 mg, 5.1 %

Iron0.7 mg, 5 %

Calcium16.8 mg, 2.1 %

Manganese0.04 mg, 2.1 %

Copper0.01 mg, 1.4 %

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

No recorded vitamin D, vitamin C or vitamin A.

Vitamin D

Tracein monkfish

Find it inBloater, grilled500 % per 100 g

Vitamin C

Tracein monkfish

Find it inCherries, West Indian2150 % per 100 g

Vitamin A

Tracein monkfish

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.

Monkfish against other fish and seafood

Per 100 g, monkfish has the most phosphorus of the 6 here, ahead of trout (rainbow, raw).

480mg

228mg

216mg

210mg

208mg

140mg

Monkfish, flesh only, grilledthis page

Trout, rainbow, raw−252 mg

Cod, microwaved−264 mg

Ling, raw−270 mg

Kippers, boil in the bag, with butter, cooked−272 mg

Whelks, boiled−340 mg

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

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Questions about monkfish

What the numbers say to the questions people actually search.

How many calories are in a portion of monkfish?

A typical portion (140 g, one fillet) gives 134 kcal. Per 100 g the figure is 96 kcal.

Is monkfish high in phosphorus?

Yes. Monkfish, flesh only, grilled has 480 mg phosphorus per 100 g, 69 % of the NRV, above the 30 % threshold for a “high in” claim.

Does grilling change the fat in monkfish?

Yes. Per 100 g, fat goes from 0.4 g raw to 0.6 g grilled. Part of that is the vitamin or mineral itself changing, part is the change in water content.

Which vitamins and minerals does monkfish have most of?

By share of the daily reference intake: phosphorus (480 mg, 69 %), chloride (540 mg, 68 %) and potassium (430 mg, 22 %) per 100 g.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-093, Monkfish, 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: Monkfish Fish). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.