Fish, white, mixed species, grilled
Common food
Grilled white fish is a lean, flaky protein powerhouse, offering a clean, mild flavor with a satisfyingly firm yet tender texture that absorbs marinades beautifully. With an impressive 22.41g of protein and virtually no fat or carbs per 100g, it's a staple for high-protein, low-calorie diets. The grilling process adds a subtle smokiness and appealing char without adding calories.
Calorie split: 73% protein · 0% carbs · 27% fat
↓ Full nutrition💚 Why it's loved
People adore its versatility and clean taste; it acts as a blank canvas for bold spices, citrus, or herb marinades. The grilling method imparts a desirable smoky flavor and texture that elevates it beyond simple steaming or baking.
⚠️ Watch-outs & how to enjoy it better
As a common allergen, fish must be avoided by those with specific allergies. Overcooking can lead to a dry, rubbery texture. To counteract dryness, marinate before grilling, use a meat thermometer to avoid overcooking, and serve with a flavorful sauce or salsa.
Key benefits
- Exceptionally high in complete protein for muscle repair and satiety.
- Very low in calories and fat, ideal for weight management.
- Carb-free, making it suitable for ketogenic and low-carb diets.
- A good source of essential nutrients like selenium and B vitamins.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'white fish' is a culinary, not a biological, category—it includes dozens of species like cod, haddock, and tilapia, chosen for their mild flavor and white, flaky flesh when cooked.
Full nutrition (USDA data · scales with serving)
| Water | 73.1 g |
| Energy | 125 kcal |
| Protein | 22.4 g |
| Total lipid (fat) | 3.6 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 12.0 mg |
| Iron, Fe | 0.46 mg |
| Magnesium, Mg | 30.0 mg |
| Phosphorus, P | 286 mg |
| Potassium, K | 341 mg |
| Sodium, Na | 310 mg |
| Zinc, Zn | 0.41 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 41.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.07 mg |
| Niacin | 3.2 mg |
| Vitamin B-6 | 0.17 mg |
| Folate, total | 18.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 18.0 ug |
| Folate, DFE | 18.0 ug |
| Choline, total | 68.3 mg |
| Vitamin B-12 | 2.0 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 11.0 ug |
| Retinol | 11.0 ug |
| Carotene, beta | 4.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.94 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 2.3 ug |
| Vitamin K (phylloquinone) | 2.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.0 g |
| SFA 4:0 | 0.02 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.09 g |
| SFA 16:0 | 0.63 g |
| SFA 18:0 | 0.20 g |
| Fatty acids, total monounsaturated | 1.2 g |
| MUFA 16:1 | 0.08 g |
| MUFA 18:1 | 1.0 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.98 g |
| PUFA 18:2 | 0.69 g |
| PUFA 18:3 | 0.09 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.03 g |
| PUFA 22:5 n-3 (DPA) | 0.03 g |
| PUFA 22:6 n-3 (DHA) | 0.12 g |
| Cholesterol | 63.0 mg |
Amino acid profile (per 100g)
Estimated from Fish, fish sticks, frozen, prepared — USDA does not publish this profile for Fish.
| Tryptophan | 0.12 g |
| Threonine | 0.37 g |
| Isoleucine | 0.43 g |
| Leucine | 0.85 g |
| Lysine | 0.80 g |
| Methionine | 0.30 g |
| Phenylalanine | 0.47 g |
| Tyrosine | 0.29 g |
| Valine | 0.50 g |
| Arginine | 0.59 g |
| Histidine | 0.23 g |
| Alanine | 0.55 g |
| Aspartic acid | 0.82 g |
| Glutamic acid | 2.3 g |
| Glycine | 0.47 g |
| Proline | 0.78 g |
| Serine | 0.49 g |
| Hydroxyproline | 0.00 g |
FAQ
How do I prevent grilled white fish from sticking to the grill?
Ensure the grill grates are very clean and hot. Oil the fish (not the grill) lightly, and place it on the grill at a 45-degree angle to the bars. Only flip once, when it releases easily.
What are the best marinades for grilled white fish?
Acidic marinades with citrus juice, vinegar, or yogurt work well for flavor and tenderizing, but should be brief (30 minutes max) to prevent the flesh from breaking down. Oil-based herb or spice rubs are also excellent.
Is grilled white fish safe for pregnant women?
Yes, grilled white fish is generally considered safe and is a good source of lean protein. It is typically low in mercury compared to larger predatory fish. Always ensure it is cooked to an internal temperature of 145°F (63°C).
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.25 kcal/g · 72% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.91 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.