Your Calorie and Nutritional guide to Non Oily Fish.

White fish is one of the lowest caloried proteins available to us. It provides fabulous nutrients and it’s recommended that at least 2 meals per week should be fish! Maybe that is something worth considering, especially if you’re looking to become healthier!

The surprising fish on this list is Tuna! This is due to following the NHS guidelines which does not include Tuna as an oily fish and the reason given is that it doesn’t contain enough of the Omega 3 fatty acids to count as oily fish!

Cod

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Battered Chip Shop	Large	679	41.6	21.4	30.3	2.8	1.4	47.5	1.25
Battered Chip Shop	Medium	545	33.4	17.2	24.3	2.3	1.1	38.1	1
Battered Chip Shop	Small	341	20.9	10.8	15.2	1.4	0.7	23.9	0.62
Battered Frozen	110 g	260	14.7	1.4	19.2	0.6	0.6	12.4	1.13
Breaded Frozen	110 g	230	8.8	0.6	24	0.8	0.9	13.1	0.87
Fillet Raw Skinless	Large	131	1	0.3	0	0	0	30.6	0.4
Fillet Raw Skinless	Medium	90	0.7	0.2	0	0	0	21	0.28
Fillet Raw Skinless	Small	38	0.3	0.1	0	0	0	8.8	0.12
Fillet Raw with Skin	Large	140	1	0.4	0	0	0	32.6	0.42
Fillet Raw with Skin	Medium	96	0.7	0.2	0	0	0	22.3	0.29
Fillet Raw with Skin	Small	40	0.3	0.1	0	0	0	9.3	0.12
Fish Cakes Chip Shop	Each	120	7.4	1	9.2	0	0.9	4.7	0.7
Fish Cakes Frozen	Each	95	4.2	0.3	9	0.4	0.5	4.8	0.43
Fish Fingers Breadcrumbed Frozen	28 g	48	2.2	0.7	4	0	0.5	3.2	0.33
Fish Fingers Breadcrumbed Frozen Jumbo	60 g	102	4.7	1.5	8.5	0	1.1	7	0.71
Fish in Butter Sauce	Pouch	104	2.9	1.6	6.3	3.1	0.4	13.1	0.97
Fish in Parsley Sauce	Pouch	101	2.6	1.5	6.5	3.2	0.2	12.7	1.12

Coley

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Fillet	120 g	98	1.3	0.2	0	0	0	21.5	0.2

Haddock

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Battered Chip Shop	Large	657	39.6	20.4	28.3	0	1.4	48.4	1.27
Battered Chip Shop	Medium	527	31.8	16.4.	22.7	0	1.1	38.8	1.02
Battered Chip Shop	Small	329	19.9	10.2	14.2	0	0.7	24.3	0.64
Battered Frozen	110 g	264	14.7	1.4	19.2	0.6	0.6	13.5	1.13
Breaded Frozen	110 g	234	8.8	0.6	23.9	0.8	0.9	14.1	0.84
Fillet Raw Skinless	Large	131	0.7	0.2	0	0	0	31.2	0.3
Fillet Raw Skinless	Medium	90	0.5	0.1	0	0	0	21.4	0.2
Fillet Raw Skinless	Small	38	0.2	0	0	0	0	8.9	0.09
Fish Fingers Breadcrumbed Frozen	28 g	59	2.5	0.2	5.3	0.2	0.2	3.6	0.13

Hake

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Fillet	120 g	110	2.6	0.4	0	0	0	21.6	0.3

Halibut

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Fillet	120 g	124	2.3	0.4	0	0	0	25.8	0.18

John Dory

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Fillet	120 g	107	1.7	0.4	0	0	0	22.8	0.18

Lemon Sole

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Fillet	120 g	109	0.7	0.2	0	0	0	25.8	0.46

Monkfish

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Fillet	120 g	79	0.5	0.1	0	0	0	18.8	0.06

Plaice

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Fillet	120 g	91	1.4	0.3	0	0	0	19.7	0.44

Pollock

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Fillet	120 g	86	0.7	0.2	0	0	0	19.7	0.2

Red Mullet

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Fillet	120 g	90	2.3	0.6	0	0	0	16.3	1.32

Sea Bass

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Fillet Raw Skinless	120 g	202	11.8	2.6	0	0	0	24	0.22
Fillet Raw with Skin	120 g	193	10.5	2.4	0	0	0	23.3	0.22

Sea Bream

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Fillet	120 g	115	3.5	0.5	0	0	0	21	0.31

Skate

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Fillet	120 g	77	0.5	0	0	0	0	18.1	0.36

Swordfish

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Fillet	120 g	131	4.9	1.1	0	0	0	21.6	0.4

Tuna

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Raw	120 g	128	0.8	0.2	0	0	0	30.2	0.2
Tinned in brine	100 g drained	109	1	0.3	0	0	0	24.9	0.73
Tinned in oil	100 g drained	159	6.4	0.8	0	0	0	25.4	0.92
Tinned in water	100 g drained	109	1	0.3	0	0	0	24.9	0.73

Turbot

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Fillet	120 g	114	3.2	0.8	0	0	0	21.2	0.2

Whiting

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Fillet	120 g	97	0.8	0.1	0	0	0	22.4	0.28

If you have missed any of our previous calorie guide blogs here are the links

Your Calorie and Nutritional guide to Alcoholic Drinks

Your Calorie and Nutritional guide to Bread and Bread Products

Your Calorie and Nutritional guide to Christmas Goodies

Your Calorie and Nutritional guide to Crispbreads etc.

Your Calorie and Nutritional Guide To Fats, Oils, Spreads, Condiments and Dressings

Your Calorie and Nutritional guide to Milk, Cream and Yoghurts and Dairy Free Alternatives

Your Calorie and Nutritional guide to Non Alcoholic Drinks

Your Calorie and Nutritional guide to Party Food

Your Calorie and Nutritional guide to Poultry and Eggs

Your Calorie and Nutritional Guide To Protein – Cheese

Your Calorie and Nutritional Guide to Vegetables….