Are you curious about the nutritional content of your fish dishes? Whether you’re aiming to optimize your protein intake, manage your diet, or simply make informed food choices, our Fish Protein Calculator is here to help. By selecting your type of fish, whether it is cooked or raw, and your portion size, you can obtain a detailed breakdown of the protein, calories, fats, vitamins, and minerals in your meal.
Example: Farmed Atlantic salmon, cooked
37.6g of protein
6 oz (170.1 g) of farmed Atlantic salmon, cooked, has 37.6 g of protein, by cooked weight.
You entered the weight after cooking. USDA measures 22.1 g of protein per 100 g of cooked farmed Atlantic salmon against 20.4 g raw. Enter your own portion above to replace this example.
Calories
350 kcal
Fat
21.0 g
Saturated fat: 4.1 g.
Omega-3 EPA and DHA
3.65 g
Vitamin D
22.3 mcg
| Nutrient | In 170 g | Per 100 g |
|---|---|---|
| Protein | 37.6 g | 22.1 g |
| Calories | 350 kcal | 206 kcal |
| Fat | 21.0 g | 12.4 g |
| Saturated fat | 4.1 g | 2.4 g |
| Omega-3 EPA and DHA | 3.65 g | 2.15 g |
| Cholesterol | 107 mg | 63 mg |
| Water | 110.1 g | 64.8 g |
| Vitamin D | 22.3 mcg | 13.1 mcg |
| Vitamin B12 | 4.76 mcg | 2.8 mcg |
| Niacin (vitamin B3) | 13.7 mg | 8.05 mg |
| Selenium | 70.4 mcg | 41.4 mcg |
| Phosphorus | 429 mg | 252 mg |
| Potassium | 653 mg | 384 mg |
| Iron | 0.58 mg | 0.34 mg |
| 6 oz of each fish | Protein |
|---|---|
| Salmon, Atlantic, farmed (yours)Baked or broiled | 37.6 g |
| Salmon, Atlantic, wildBaked or broiled | 43.3 g |
| Tuna, yellowfin, freshBaked or broiled | 49.6 g |
| Tuna, light, canned in waterCanned, drained | 43.4 g |
| Cod, AtlanticBaked or broiled | 38.8 g |
| TilapiaBaked or broiled | 44.5 g |
| Trout, rainbow, farmedBaked or broiled | 40.5 g |
| Mackerel, AtlanticBaked or broiled | 40.6 g |
| 6 oz of farmed Atlantic salmon, each way | Protein |
|---|---|
| RawWater: 65 g per 100 g | 34.7 g |
| Baked or broiled (yours)Water: 65 g per 100 g | 37.6 g |
| Lean label test, per 100 g as sold | Amount | Lean limit |
|---|---|---|
| FatAs sold: Farmed Atlantic salmon, raw | 13.4 g | under 10 g |
| Saturated fat | 3.1 g | 4.5 g or less |
| Cholesterol | 55 mg | under 95 mg |
| Label it can carryExtra lean needs under 5 g fat, under 2 g saturated fat and under 95 mg cholesterol. Both labels also apply per serving, which this check does not test. | Neither |
| Next steps |
|---|
| Find your daily protein targetOur protein calculator works it out from your weight, age and goal. Add it above to see how much of it this covers. |
| Chicken protein calculatorBreast, thigh, drumstick or wing, raw or cooked. |
| Beef protein calculatorSteaks and ground beef from 80 to 93% lean. |
| Egg protein calculatorWhole eggs five ways, whites, yolks, duck and quail eggs. |
| Protein shake calculatorYour powder plus milk, fruit and nut butter, added up. |
Values: USDA FoodData Central (SR Legacy), FDC ID 175168, Fish, salmon, Atlantic, farmed, cooked, dry heat, per 100 g, times your 170.1 g. Ounces and pounds: NIST SP 811. Lean limits: 21 CFR 101.62(e).
How to Use the Fish Protein Calculator
Our calculator is straightforward and user-friendly. Follow these steps to get a detailed analysis of your fish meal’s nutritional content:
- Step 1: Select the Fish Type Choose farmed or wild Atlantic salmon, fresh yellowfin tuna, canned light tuna, cod, tilapia, rainbow trout or mackerel. Each type of fish has unique nutritional properties, so select the one that you are planning to cook.
- Step 2: Enter the Weight of the Fish Enter the whole weight you plan to eat and tap g, oz or lb. For canned light tuna you can count cans instead: USDA’s can holds 165 grams of drained tuna. This will help in calculating the precise nutritional content based on the quantity you plan to consume.
- Step 3: Choose Cooked or Raw Tell the calculator whether you weighed the fish cooked or raw. Cooking drives water out of most fish, so 100 grams of cooked fish has more protein than 100 grams of raw fish. Cooked values are USDA’s dry-heat figures (baked or broiled).
- Enter Your Daily Protein Target (Optional): Input your daily protein target in grams, if you know it. The results then show what share of it the fish covers and how much is still to eat today.
- Calculate: Click “Show the nutrients” to see the results for what you entered. The calculator will provide a detailed nutritional breakdown including protein, calories, fats, Omega-3 fatty acids, vitamins, and minerals.
Nutritional Breakdown
Once you input the details, the calculator will provide a comprehensive nutritional profile, including:
- Protein Content: See how much protein your portion has. When you enter a daily target, you also see the share of it the portion covers and how much is still to eat today.
- Calories: Total caloric value of the fish meal.
- Fats: Including the amount of Omega-3 fatty acids.
- Vitamins and Minerals: A detailed list of essential vitamins and minerals such as Vitamin D, Vitamin B12, Iron, Potassium, and Phosphorus.
Benefits of Using the Fish Protein Calculator
- Accurate Nutritional Information: Get precise data to support your dietary goals.
- Tailored to Your Needs: Personalized insights based on your input, helping you manage your protein intake effectively.
- Health and Wellness Focused: Empowering you with knowledge to make healthier food choices.
Understanding Fish Nutrition
Fish is an excellent source of high-quality protein, essential fatty acids, and vital micronutrients. Regular consumption of fish contributes to muscle maintenance, cognitive function, and overall health. Different types of fish offer unique nutritional benefits:
- Salmon: Rich in Omega-3 fatty acids, Vitamin D, and protein.
- Yellowfin Tuna: Low in fat and high in protein, with 29.2 grams per 100 grams cooked, the most of any fish in the calculator.
- Canned Light Tuna: Packed in water and drained, it has 25.5 grams of protein and under 1 gram of fat per 100 grams.
- Cod: A lean fish with a good source of Vitamin B12 and low-fat content.
- Tilapia: A lean white fish with 26.2 grams of protein and 2.7 grams of fat per 100 grams cooked.
- Trout: Offers a balanced profile of protein and healthy fats.
- Mackerel: High in Omega-3s and provides substantial protein and minerals.
FAQs
How Accurate is the Fish Protein Calculator?
Every value comes from USDA FoodData Central (SR Legacy), per 100 grams of each fish, raw or cooked. The figures are USDA’s averages, and your own fillet can differ from them.
Can I Use the Calculator for Other Foods?
This specific calculator is designed for fish dishes. For other foods, consider using related calculators tailored to those items.
How Do I Calculate Protein Content?
The calculator uses the weight of the fish and its protein content per 100 grams to provide an accurate measurement of protein in your dish. It uses cooked or raw values depending on how you weighed the fish.
What is the best fish for high protein?
Per 6 oz cooked, yellowfin tuna has the most (49.6 g), then tilapia (44.5 g), canned light tuna (43.4 g) and wild salmon (43.3 g). Farmed Atlantic salmon has the least (37.6 g) but the most omega-3.
How does cooking method affect fish nutrition?
Cooking drives water out of most fish, so cooked fish carries more protein per 100 grams than raw fish. Farmed Atlantic salmon is the exception on water: USDA’s raw and cooked samples hold almost the same (64.9 and 64.8 g per 100 g), yet the cooked one still has more protein, 22.1 g against 20.4 g. The protein itself is not lost.
Is fish a good source of Omega-3?
Yes, fish like Salmon, Mackerel, and Trout are rich in Omega-3 fatty acids, which are essential for heart and brain health.
Conclusion
The Fish Protein Calculator is a valuable tool for anyone looking to measure and understand the nutritional content of their fish dishes. By using this calculator, you can optimize your protein intake and tailor your meals to meet your nutritional needs. Start using the Fish Protein Calculator today to make healthier, more informed dietary choices!
Also Read: How Much Protein Is Too Much?
Related:
- Chicken Protein Calculator
- Egg Protein Calculator
- Protein Shake Calculator
- Beef Protein Calculator
- Protein Calculator
- Fat Calculator
- Carbohydrate Calculator
- Macro Calculator
- Water Intake Calculator
- Fasting Calculator
- Weight Gain Calculator
- TDEE Calculator
- Ideal Body Weight Calculator
