Like everything that comes from the sea, fish is good for you. Even oily fish is high in good fatty acids, as well as packed with good protein, phosphorus, iron, Vitamin B and many other nutrients. And even oily fish only has a low-to-average calorie content. So for the good of your health and your figure, put fish on the menu at least twice a week! Here’s the calorie content of the various types of fish.
Lean fish
Monkfish 65 calories
Whiting 69 calories
Squid 73 calories
Hake 74 calories
Cod 76 calories
Haddock 77 calories
Dried salted cod 79 calories
Flounder 80 calories
Hake 80 calories
Pike 82 calories
Sole 83 calories
Pike perch 83 calories
Plaice 86 calories
Ray 89 calories
Semi-oily fish
Sea bream 100 calories
Perch 100 calories
Anchovy 100 calories
Trout 108 calories
Swordfish 111 calories
Halibut 113 calories
Carp 115 calories
Sardine 118 calories
Oily fish
Tuna 149 calories
Mackerel 180 calories
Salmon 202 calories
Herring 233 calories
Eel 281 calories
Smoked fish
Haddock 86 calories
Salmon 150 calories
Herring 160 calories
Trout 170 calories
Shellfish
Crab 65 calories
Crayfish 65 calories
Lobster 81 calories
Prawn 86 calories
Spiny lobster 89 calories
Scampi/langoustine 90 calories
Oysters 47 calories
Cockles 47 calories
Mussels 51 calories
Scallops 74 calories
Whelk 89 calories
Clams 168 calories
Preserved and prepared food
Surimi 110 calories
Plain tuna in brine 115 calories
Anchovies in oil 145 calories
Sardines with tomatoes 150 calories
Mackerel with mustard 150 calories
Mackerel with white wine 160 calories
Sardines in oil 200 calories
Tuna in oil 200 calories
Fish in breadcrumbs 200 calories
