168 %
Vitamin B12 contributes to normal energy-yielding metabolism, to the normal function of the immune system and to the reduction of tiredness and fatigue.
How many calories are in dried white fish?
207kcal
in a 140 g fillet
148 kcal per 100 g.
Source: UK CoFID 2021, record 16-158. Checked 5 October 2026.
1.5 gFat
48.3 gProtein
0 gFibre
168 %Daily vitamin B12
What’s in a 140 g fillet
About a third of a fillet is water, which is why the calories stay low. What is left is mostly protein.
- 1.5 gFat
- 48.3 gProtein
- 62.3 gWater
- 27.9 gMinerals and the rest
About average for fish and seafood
White fish is 148 kcal per 100 g. The 170 fish and seafood in this database average 138.
White fish148
Fish and seafood average138
High in salt
18.8 g of salt per 100 g, which is red on a UK traffic-light label (the line is 1.5 g).
Salt, per fillet26.4 g
Sugars, per fillet0 g
Vitamins and minerals in white fish
Four of the 14 reach the “high in” level, led by vitamin B12.
Only a trace
- Vitamin C
Show all 14 with amounts
Chloride15400 mg, 1925 %
Vitamin B120.0042 mg, 168 %
Niacin (vitamin B3)12.9 mg, 80 %
Phosphorus294 mg, 42 %
Calcium196 mg, 25 %
Potassium420 mg, 21 %
Copper0.17 mg, 17 %
Zinc1.5 mg, 15 %
Magnesium36.4 mg, 9.7 %
Thiamin (vitamin B1)0.1 mg, 8.9 %
Iron1.1 mg, 8 %
Riboflavin (vitamin B2)0.1 mg, 7 %
Folate0.0042 mg, 2.1 %
Manganese0.03 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 white fish doesn’t give you. And where to find it.
No recorded vitamin C, and only 1.5 % of the folate reference intake and 5 % of the riboflavin reference intake per 100 g.
Vitamin C
Tracein white fish
Find it inCherries, West Indian2150 % per 100 g
Folate
1.5%in white fish, per 100 g
Find it inLiver, chicken, fried675 % per 100 g
Riboflavin (vitamin B2)
5%in white fish, per 100 g
Find it inLiver, lamb, fried404 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
Or one scoop of Immufix
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.
White fish against other fish and seafood
Per 100 g, prawns (standard, dried) has the most vitamin B12 in this comparison, followed by anchovies (canned in oil, drained).
0.0127mg
0.011mg
0.005mg
0.003mg
0.003mg
Prawns, standard, dried+0.0097 mg
Anchovies, canned in oil, drained+0.008 mg
White fish, dried, saltedthis page
Shrimps, boiled0 mg
All values per 100 g, from the same dataset. Differences are against white fish.
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Questions about white fish
Four questions chosen by the facts above, so every food answers differently.
How many calories are in a portion of white fish?
A typical portion (140 g, one fillet) gives 207 kcal. Per 100 g the figure is 148 kcal.
Is white fish high in chloride?
Yes. White fish, dried, salted has 11000 mg chloride per 100 g, 1375 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals does white fish have most of?
By share of the daily reference intake: chloride (11000 mg, 1375 %), vitamin B12 (0.003 mg, 120 %) and niacin (9.2 mg, 57 %) per 100 g.
Is white fish a good source of protein?
White fish, dried, salted has 34.5 g protein per 100 g, 93 % 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 16-158, White fish, dried, salted, 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: 75 % 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: Cod). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More fish and seafood
From the same group, with calories per 100 g, and the foods with the most vitamin B12.
More fish and seafood
- Scampi, coated in breadcrumbs, fried243 kcal
- Turbot, grilled122 kcal
- Cod, poached in milk, butter and salt added94 kcal
- Eel, yellow, raw168 kcal
- Herring, raw190 kcal
- Mullet, Red, grilled121 kcal
- All 170 fish and seafood