Calories and Protein in 52 Fish ranked Lowest to Highest

Did you know that there is a huge difference in the calories and protein in different species of fish? Yes, the type of fish you decide to make your fish fingers from really matters when you are tracking your calories. This is an illustrated list of 52 commonly eaten fish species, ranked from lowest calories to highest per 100 grams, with protein and fat quantities. Because you might have read our post on the best 3 fish you can eat and thought, “What about the rest?”. Here you go:

Grenadier Cod 72 Calories

Grenadier Cod (Coelorinchus spp) has 72 calories, 303 kilojoules, 15.1g protein, and 1.2 grams of fat per 100 grams.

Skate 72 Calories

Skate (Dipturus innominatus (Smooth), Zearaja nasuta (Rough)) has 72 calories, 303 kilojoules, 15.1g protein, and 1.2 grams of fat per 100 grams.

Hoki 73 Calories

Hoki (Macruronus novaezelandiae) has 73 calories, 307 kilojoules, 15g protein, and 1.2 grams of fat per 100 grams.

Red Cod 74 Calories

Red Cod (Pseudophycis bachus) has 74 calories, 309 kilojoules, 16.8g protein, and 0.598 grams of fat per 100 grams.




Ghost Shark 80 Calories

Ghost Shark (Hydrolagus novazealandiae (Dark) , Hydrolagus bemis (Pale)) has 80 calories, 334 kilojoules, 17.3g protein, and 1.1 grams of fat per 100 grams.

Hake 80 Calories

Hake (Merluccius australis) has 80 calories, 336 kilojoules, 16.3g protein, and 1.6 grams of fat per 100 grams.

Ribaldo 80 Calories

Ribaldo (Mora Moro) has 80 calories, 336 kilojoules, 14.9g protein, and 1.3 grams of fat per 100 grams.

Arrow Squid 81 Calories

Arrow Squid (Nototodarus sloanii, Nototodarus gouldi) has 81 calories, 338 kilojoules, 16.6g protein, and 1.6 grams of fat per 100 grams.

Tarakihi 81 Calories

Tarakihi (Nemadactylus macropterus) has 81 calories, 337 kilojoules, 17.8g protein, and 0.92 grams of fat per 100 grams.

Butterfish 81 Calories

Butterfish (Odax pullus) has 81 calories, 337 kilojoules, 17.8g protein, and 0.92 grams of fat per 100 grams.




Smooth Oreo Dory 82 Calories

Smooth Oreo Dory (Pseudocyttus maculatus) has 82 calories, 343 kilojoules, 11.1g protein, and 4.06 grams of fat per 100 grams.

Leatherjacket 83 Calories

Leatherjacket (Meuschenia scaber) has 83 calories, 347 kilojoules, 18.8g protein, and 0.84 grams of fat per 100 grams.

Sea Perch 84 Calories

Sea Perch (Helicolenus barathri) has 84 calories, 350 kilojoules, 18.6g protein, and 0.5 grams of fat per 100 grams.

Southern Blue Whiting 84 Calories

Southern Blue Whiting (Micromesistius australis) has 84 calories, 350 kilojoules, 18.8g protein, and 0.84 grams of fat per 100 grams.

Ling 87 Calories

Ling (Genypterus blacodes) has 87 calories, 362 kilojoules, 19.6g protein, and 0.84 grams of fat per 100 grams.

Lemon Sole 87 Calories

Lemon Sole (Pelotretis flavilatus) has 87 calories, 363 kilojoules, 18.6g protein, and 1.3 grams of fat per 100 grams.

Turbot 87 Calories

Turbot (Colistium nudipinnis) has 87 calories, 364 kilojoules, 18.8g protein, and 1.2 grams of fat per 100 grams.




Yellow Belly Flounder 87 Calories

Yellow Belly Flounder (Rhombosolea Ieporina) has 87 calories, 364 kilojoules, 18.8g protein, and 1.2 grams of fat per 100 grams.

Frostfish 88 Calories

Frostfish (Lepidopus caudatus) has 88 calories, 369 kilojoules, 19.3g protein, and 1.1 grams of fat per 100 grams.

Gurnard 89 Calories

Gurnard (Chelidonichthys kumu) has 89 calories, 374 kilojoules, 20.6g protein, and 0.696 grams of fat per 100 grams.

John Dory 89 Calories

John Dory (Zeus faber) has 89 calories, 374 kilojoules, 20.6g protein, and 0.696 grams of fat per 100 grams.

New Zealand Sole 89 Calories

New Zealand Sole (Peltorhamphus Novazeelandiae) has 89 calories, 372 kilojoules, 19.3g protein, and 1.2 grams of fat per 100 grams.

Cardinal 90 Calories

Cardinal (Epigonus telescopus) has 90 calories, 378 kilojoules, 18.8g protein, and 1.7 grams of fat per 100 grams.

Scampi 90 Calories

Scampi (Metanephrops challengeri) has 90 calories, 378 kilojoules, 20.3g protein, and 0.84 grams of fat per 100 grams.

Bluenose 91 Calories

Bluenose (Hyperoglyphe antarctica) has 91 calories, 382 kilojoules, 19g protein, and 1.6 grams of fat per 100 grams.




Lemonfish 91 Calories

Lemonfish (Mustelus lenticulatus) has 91 calories, 381 kilojoules, 21g protein, and 0.92 grams of fat per 100 grams.

Sand Flounder 91 Calories

Sand Flounder (Rhombosolea plebeia) has 91 calories, 382 kilojoules, 19g protein, and 1.6 grams of fat per 100 grams.

Stargazer 92 Calories

Stargazer (Kathetostoma giganteum) has 92 calories, 384 kilojoules, 17.3g protein, and 2.39 grams of fat per 100 grams.

School Shark 94 Calories

School Shark (Galeorhinus galeus) has 94 calories, 395 kilojoules, 21g protein, and 1 grams of fat per 100 grams.

Conger Eel 96 Calories

Conger Eel (Conger verreauxi, Conger wilsoni) has 96 calories, 402 kilojoules, 17.6g protein, and 2.78 grams of fat per 100 grams.

Ray’s Bream 98 Calories

Ray’s Bream (Brama Brama) has 98 calories, 411 kilojoules, 21.1g protein, and 1.5 grams of fat per 100 grams.

Groper 102 Calories

Groper (Polyprion oxygeneios) has 102 calories, 425 kilojoules, 24.1g protein, and 1.2 grams of fat per 100 grams.




Elephant Fish 103 Calories

Elephant Fish (Callorhinchus milii) has 103 calories, 432 kilojoules, 23.3g protein, and 1 grams of fat per 100 grams.

Blue Moki 109 Calories

Blue Moki (Latridopsis ciliaris) has 109 calories, 456 kilojoules, 21g protein, and 2.78 grams of fat per 100 grams.

Trevally 109 Calories

Trevally (Pseudocaranx dentex) has 109 calories, 456 kilojoules, 21g protein, and 2.78 grams of fat per 100 grams.

Snapper 110 Calories

Snapper (Pagrus auratus) has 110 calories, 460 kilojoules, 20.1g protein, and 3.2 grams of fat per 100 grams.

Jack Mackerel 111 Calories

Jack Mackerel (Trachurus declivis, Trachurus novazelandiae, Trachurus murphyi) has 111 calories, 465 kilojoules, 20.8g protein, and 2.89 grams of fat per 100 grams.

Barracouta 112 Calories

Barracouta (Thyrsites atun) has 112 calories, 470 kilojoules, 20.6g protein, and 3.2 grams of fat per 100 grams.

Lookdown Dory 113 Calories

Lookdown Dory (Cyttus traversi) has 113 calories, 471 kilojoules, 17.6g protein, and 2.89 grams of fat per 100 grams.

Blue Warehou 116 Calories

Blue Warehou (Seriolella brama) has 116 calories, 485 kilojoules, 20.3g protein, and 3.78 grams of fat per 100 grams.




Spiny Dogfish 122 Calories

Spiny Dogfish (Squalus acanthias) has 122 calories, 511 kilojoules, 18.8g protein, and 5.2 grams of fat per 100 grams.

Orange Roughy 128 Calories

Orange Roughy (Hoplostethus atlanticus) has 128 calories, 536 kilojoules, 14.6g protein, and 7.78 grams of fat per 100 grams.

Black Oreo Dory 135 Calories

Black Oreo Dory (Allocyttus niger) has 135 calories, 566 kilojoules, 19.1g protein, and 6.56 grams of fat per 100 grams.

Blue Cod 142 Calories

Blue Cod (Parapercis colias) has 142 calories, 595 kilojoules, 19.8g protein, and 0.696 grams of fat per 100 grams.

Gemfish 142 Calories

Gemfish (Rexea solandri) has 142 calories, 595 kilojoules, 19.8g protein, and 7 grams of fat per 100 grams.

Alfonsino 143 Calories

Alfonsino (Beryx splendens) has 143 calories, 597 kilojoules, 18.3g protein, and 7.56 grams of fat per 100 grams.

Albacore Tuna 158 Calories

Albacore Tuna (Thunnus alalunga) has 158 calories, 662 kilojoules, 26.3g protein, and 4.7 grams of fat per 100 grams.

Kahawhai 163 Calories

Kahawhai (Arripis trutta, Arripis xlabion) has 163 calories, 683 kilojoules, 21.1g protein, and 8.56 grams of fat per 100 grams.




White Warehou 168 Calories

White Warehou (Seriolella caerulea) has 168 calories, 704 kilojoules, 15.1g protein, and 12.1 grams of fat per 100 grams.

Skipjack Tuna 177 Calories

Skipjack Tuna (Katsuwonus pelamis) has 177 calories, 740 kilojoules, 25g protein, and 8.13 grams of fat per 100 grams.

Antarctic Toothfish 184 Calories

Antarctic Toothfish (Dissostichus mawsoni) has 184 calories, 770 kilojoules, 13.1g protein, and 14.1 grams of fat per 100 grams.




Silver Warehou 188 Calories

Silver Warehou (Seriolella punctata) has 188 calories, 786 kilojoules, 18.8g protein, and 12.6 grams of fat per 100 grams.

There’s a big range of Calories in Fish!

As you can see from this list, there is a massive range in the calories per 100g in different fish species. Just on this page, we’ve gone from 72 calories/100g for the Grenadier Cod, all the way to 188 calories/100g for the Silver Warehou. The main difference between low calorie fish and high calorie fish is fat (fish oil). Fatty, coloured-flesh fish have much more oil in them than flaky, white-fleshed fish. If you are trying to maintain a calorie deficit, you’re better off choosing white, flaky fish.

Didn’t see the fish you’re most interested in? Don’t worry, it’s in our Australian Food List:

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