💡 Quick Answer
Fish gives 17 to 25 g of protein per 100 g: tuna 24.5 g, mackerel 21.5 g, rohu 19.7 g, pomfret 19 g, catla 17.9 g and basa 17.1 g (raw, IFCT 2017). Calories range widely with fat, from 83 kcal for tilapia to 259 kcal for hilsa per 100 g. 200 g of raw rohu has 39.4 g of protein.
- Leanest per calorie: tilapia, tuna and mackerel.
- Fattiest: hilsa (18.5 g fat per 100 g) and basa (16.8 g).
- Cooked fish has more protein per 100 g than raw: tilapia 26.1 g cooked.
Portion calculator
150 g of rohu (rohu), raw ≈ 29.5 g protein · 153 kcal
Scaled from the figures on this page. Brands and recipes vary.
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Fish is among the most protein-efficient foods in the Indian kitchen, but the range between species is large. A lean rohu and a rich hilsa have similar protein per 100 g and very different calories. The searches behind this page, "fish protein per 100g", "katla protein", "basa fish calories" and "tuna fish protein per 100g", all need a table by species. Here it is, with the portion sizes people actually buy.
Fish Protein, Calories and Fat per 100 g by Species
| Fish (100 g, edible meat) | Weight | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| Rohu (rohu), raw | 100 g | 102 kcal | 19.7 g | 0.0 g | 2.4 g | 0.0 g |
| Catla (katla), raw | 100 g | 94 kcal | 17.9 g | 0.0 g | 2.1 g | 0.0 g |
| Pomfret, white, raw | 100 g | 123 kcal | 19.0 g | 0.0 g | 5.1 g | 0.0 g |
| Hilsa (ilish), raw | 100 g | 259 kcal | 21.8 g | 0.0 g | 18.5 g | 0.0 g |
| Mackerel (bangda), raw | 100 g | 101 kcal | 21.5 g | 0.0 g | 1.5 g | 0.0 g |
| Sardine (tarli), raw | 100 g | 152 kcal | 17.9 g | 0.0 g | 9.0 g | 0.0 g |
| Tuna, raw | 100 g | 112 kcal | 24.5 g | 0.0 g | 1.4 g | 0.0 g |
| Salmon, raw | 100 g | 172 kcal | 21.0 g | 0.0 g | 9.9 g | 0.0 g |
| Tilapia, raw | 100 g | 83 kcal | 18.5 g | 0.0 g | 1.1 g | 0.0 g |
| Pangas (basa), raw | 100 g | 204 kcal | 17.1 g | 0.0 g | 16.8 g | 0.0 g |
| Bombay duck (bombil), raw | 100 g | 69 kcal | 13.5 g | 0.0 g | 1.0 g | 0.0 g |
| Tilapia, cooked (USDA) | 100 g | 128 kcal | 26.1 g | 0.0 g | 2.6 g | 0.0 g |
| Salmon, farmed, cooked (USDA) | 100 g | 206 kcal | 22.1 g | 0.0 g | 12.3 g | 0.0 g |
Source: IFCT 2017 (ICMR-NIN), codes S006, S002, P057, P017, P034, P071, P084, P068, P083, S005 and P007 (raw; energy converted from kJ); USDA FoodData Central (SR Legacy), IDs 175177 and 175168. Weights are for boneless edible meat, not whole fish.
The IFCT 2017 figures are for raw, edible flesh. Protein runs from 17.1 g (basa) to 24.5 g (tuna) per 100 g, with most common fish between 18 and 22 g. Fat is what decides calories: rohu has 2.4 g and 102 kcal per 100 g, catla 2.1 g and 94 kcal, while hilsa has 18.5 g and 259 kcal, and basa (pangas) 16.8 g and 204 kcal. Oily fish such as mackerel, sardine, salmon and hilsa also carry omega-3 fats, which is the reason to eat them even though they are higher in calories. Mackerel is the standout: 21.5 g of protein for only 101 kcal per 100 g in the Indian tables.
Fish Protein by Weight: 100 g, 150 g, 200 g, 250 g, 500 g
| Fish, raw (boneless) | 100 g | 150 g | 200 g | 250 g | 500 g |
|---|---|---|---|---|---|
| Rohu | 19.7 g protein 102 kcal | 29.6 g protein 153 kcal | 39.4 g protein 205 kcal | 49.3 g protein 256 kcal | 98.5 g protein 512 kcal |
| Catla | 17.9 g protein 94 kcal | 26.9 g protein 141 kcal | 35.9 g protein 188 kcal | 44.9 g protein 236 kcal | 89.7 g protein 471 kcal |
| Pomfret, white | 19.0 g protein 123 kcal | 28.5 g protein 184 kcal | 38.0 g protein 245 kcal | 47.5 g protein 306 kcal | 95.1 g protein 613 kcal |
| Mackerel (bangda) | 21.5 g protein 101 kcal | 32.3 g protein 152 kcal | 43.0 g protein 202 kcal | 53.8 g protein 253 kcal | 107.5 g protein 506 kcal |
| Tuna | 24.5 g protein 112 kcal | 36.8 g protein 168 kcal | 49.0 g protein 225 kcal | 61.2 g protein 281 kcal | 122.5 g protein 562 kcal |
| Pangas (basa) | 17.1 g protein 204 kcal | 25.7 g protein 305 kcal | 34.2 g protein 407 kcal | 42.8 g protein 509 kcal | 85.6 g protein 1018 kcal |
| Salmon | 21.0 g protein 172 kcal | 31.5 g protein 258 kcal | 41.9 g protein 345 kcal | 52.4 g protein 431 kcal | 104.8 g protein 862 kcal |
Source: IFCT 2017 (ICMR-NIN). Protein and calories for that weight of raw, boneless fish.
Most fish is bought with bone, skin and head, so the edible meat is often only about half to two-thirds of what you buy. 500 g of whole rohu in a curry might give only 250 g of flesh. The table assumes boneless raw meat. A 150 g serving of rohu (a typical curry portion of flesh) gives 29.6 g of protein and 153 kcal, and 200 g of pomfret flesh gives 38 g and 245 kcal.
Raw vs Cooked Fish
Cooked fish is denser. USDA lists cooked tilapia at 26.1 g of protein per 100 g against 18.5 g raw in IFCT, and cooked farmed salmon at 22.1 g and 206 kcal. The protein in the piece has not changed; the weight has dropped as water leaves. If you weigh raw, use the raw rows; if you weigh the cooked fillet, use cooked ones. Frying adds calories from oil: a pan-fried fillet can pick up a good 50 to 100 kcal of oil, and battered fish more.
Which Fish Is Best for Protein and for Weight Loss?
- Lowest calories per gram of protein: tilapia, tuna and mackerel, then rohu and catla; see the table.
- Best for omega-3: mackerel, sardine, salmon and hilsa, eaten once or twice a week.
- Basa and pangas are fattier than the Indian carps and lower in protein; they are cheap and mild, but not the leanest choice.
- Canned tuna is convenient; check whether it is in water or oil, since oil adds calories.
Safety: Mercury, Bones and Freshness
Large predatory fish such as tuna and king mackerel can contain more mercury, so pregnant women and young children are usually advised to limit them; ask your doctor. Small fish such as sardine and mackerel are generally lower in mercury. Choose clear eyes, firm flesh and a clean smell, keep fish cold, and cook thoroughly. Check bones carefully when feeding children and older adults.
For other seafood see prawns protein and calories. Chicken, egg and paneer comparisons are on chicken protein per 100g, protein in egg and protein in paneer. A recipe to start with is the grilled fish tikka with greens. Set your daily target with the protein calculator, and see the nutrition hub for more foods.
Frequently Asked Questions
How much protein is in 100 g of fish?
It depends on the fish: tuna 24.5 g, mackerel 21.5 g, rohu 19.7 g, pomfret 19 g, catla 17.9 g, basa 17.1 g per 100 g raw (IFCT 2017).
How much protein is in 100 g of rohu?
19.7 g of protein, 102 kcal and 2.4 g of fat per 100 g raw. 200 g has 39.4 g of protein.
How much protein is in 100 g of katla?
17.9 g of protein and 94 kcal per 100 g raw catla (katla).
How many calories are in basa fish?
IFCT 2017 lists pangas (basa) at 204 kcal and 17.1 g of protein per 100 g raw, with 16.8 g of fat.
How much protein is in 100 g of tuna?
Raw tuna has 24.5 g of protein and 112 kcal per 100 g (IFCT 2017). Canned tuna varies by liquid and brand.
Which fish has the most protein?
Tuna (24.5 g per 100 g), mackerel (21.5 g) and salmon (21 g) are highest among the common fish in these tables.
Do I count raw or cooked weight of fish?
Match the weight to the database row. Raw weight is more consistent. Cooked fish has more protein per 100 g because water has left.
Sources: IFCT 2017 (ICMR-National Institute of Nutrition): rohu (S006), catla (S002), pomfret white (P057), hilsa (P017), mackerel (P034), sardine (P071), tuna (P084), salmon (P068), tilapia (P083), pangas (S005) and Bombay duck (P007); USDA FoodData Central (SR Legacy): tilapia cooked (175177) and farmed salmon cooked (175168). Values are typical, not lab results; they vary with season and size.
Hitting your protein target on an Indian diet is easier when you can see it: UltraFit360 logs meals from a photo and tracks protein against your goal. Work out your number with the protein calculator.
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