Calories in parrot fish: 83 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.

0.56 gFat

27.9 gProtein

111 gWater

1 gMinerals and the rest

0.56 gFat
27.9 gProtein
111 gWater
1 gMinerals and the rest

Below average for fish and seafood

Parrot fish is 83 kcal per 100 g. The 170 fish and seafood in this database average 138.

Parrot fish83

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 fillet0.29 g

Vitamins and minerals in parrot fish

Two of the 9 reach the “high in” level, led by vitamin B12.

168 %

Vitamin B12

0.0042 mg in a 140 g fillet

62nd 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)7.1 mg45 %

Phosphorus224 mg32 %

Vitamin B60.42 mg30 %

Potassium588 mg29 %

Riboflavin (vitamin B2)0.14 mg10 %

Only a trace

Vitamin C

Show all 9 with amounts

Vitamin B120.0042 mg, 168 %

Niacin (vitamin B3)7.1 mg, 45 %

Phosphorus224 mg, 32 %

Vitamin B60.42 mg, 30 %

Potassium588 mg, 29 %

Riboflavin (vitamin B2)0.14 mg, 10 %

Iron1.4 mg, 10 %

Calcium63 mg, 7.9 %

Thiamin (vitamin B1)0.08 mg, 7.6 %

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

No recorded vitamin C, and only 5.5 % of the thiamin reference intake and 7.1 % of the iron reference intake per 100 g.

Vitamin C

Tracein parrot fish

Find it inCherries, West Indian2150 % per 100 g

Thiamin (vitamin B1)

5.5%in parrot fish, per 100 g

Find it inWheatgerm164 % per 100 g

Iron

7.1%in parrot fish, per 100 g

Find it inThyme, dried, ground883 % per 100 g

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100 mgVitamin C, 125 %

0.075 mgSelenium, 136 %

0.00125 mgVitamin D, 25 %

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Every 25 g scoop declares 100 mg of vitamin C, 0.00125 mg of vitamin D and 0.075 mg of selenium, alongside other vitamins and minerals. Vitamin C, vitamin D and selenium contribute to the normal function of the immune system.

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Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.

Made in Cambridgeshire

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

Parrot fish against other fish and seafood

Per 100 g, parrot fish has the most vitamin B12 of the 6 here, ahead of cuttlefish (raw).

0.003mg

0.002mg

0.001mg

Parrot fish, rawthis page

Cuttlefish, raw−0.001 mg

Redfish, raw−0.001 mg

Halibut, poached−0.002 mg

Pangasius, raw−0.002 mg

Katla, raw−0.002 mg

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

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Questions about parrot fish

What the numbers say to the questions people actually search.

How many calories are in a portion of parrot fish?

A typical portion (140 g, one fillet) gives 116 kcal. Per 100 g the figure is 83 kcal.

Is parrot fish high in vitamin B12?

Yes. Parrot fish, raw has 0.003 mg vitamin B12 per 100 g, 120 % of the NRV, above the 30 % threshold for a “high in” claim.

Which vitamins and minerals does parrot fish have most of?

By share of the daily reference intake: vitamin B12 (0.003 mg, 120 %), niacin (5.1 mg, 32 %) and phosphorus (160 mg, 23 %) per 100 g.

Is parrot fish a good source of protein?

Parrot fish, raw has 19.9 g protein per 100 g, 96 % 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 16-101, Parrot 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: 65 % 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.