Cratox AI
Reviewed by Cratox Nutrition Team · Updated August 13, 2026

Fish, raw vs Fish, tilapia, farm raised: nutrition compared

Nutrient (per 100 g)Fish, rawFish, tilapia, farm raised
Calories94 kcal95 kcal
Protein17.2 g19 g
Carbohydrates0 g0 g
Fat2.3 g2.5 g
Sodium83 mg93.7 mg

All values per 100 g. Source: USDA FoodData Central.

fish raw
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Fish, raw

🔥 94 Calories
💪 17.2g Protein
🥑 2.3g Fat

Fish, raw provides 94 kcal per 100 g, with 17.2 g of protein, 0 g of carbohydrates and 2.3 g of fat. 1 cup of Fish, raw (135 g) provides about 127 kcal.

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Seafood
Fish, raw
Energy density
Moderate
94 kcal per 100g
Macro energy profile
Protein-led
77% Protein · 0% Carbohydrates · 23% Fat
Glycemic profile
No GI data
No GI data
Notable signals
High in proteinLow in fatLow in sugarLow in sodiumUSDA data

Nutritional Information

94
kcal/100g
Protein
17.2g
Carbohydrates
0g
Fat
2.3g

Nutritional Information (per 100g)

NutrientAmount per 100 g
Calories94 kcal
Protein17.2 g
Carbohydrates0 g
Fat2.3 g
Sodium83 mg

USDA data · USDA FoodData Central

Calories per portion

PortionWeightCalories
1 cup135 g127 kcal
100 g100 g94 kcal

Portion weights: USDA FoodData Central

Portion calculator

Calories
94 kcal
Protein
17.2 g
Carbohydrates
0 g
Fat
2.3 g
Sodium
83 mg

All values are computed from the per-100 g nutrition data (source: USDA).

About Fish, raw

Fish, raw refers to the uncooked flesh of various species of fish, which are a vital part of many diets worldwide. Rich in protein and omega-3 fatty acids, fish are often sourced from oceans, rivers, and lakes, and have been consumed by humans for thousands of years. They play a crucial role in cultural cuisines and are celebrated for their versatility in cooking methods, from grilling to steaming.

Nutritionally, raw fish is low in calories and carbohydrates, making it an excellent choice for those looking to maintain a healthy weight. With approximately 94 calories per 100 grams, it provides a substantial amount of protein (17.20g) and healthy fats (2.30g). It is also packed with essential vitamins and minerals, including Vitamin B12 and iron, contributing to overall health. Fish can be enjoyed in sushi, sashimi, or as part of a salad, offering a delicious and nutritious option for meals.

Health Benefits

Supports heart health due to high omega-3 fatty acid content.
Promotes brain function and cognitive health.
Aids in muscle building and repair thanks to high protein levels.
Improves skin health and elasticity.
May reduce inflammation and lower the risk of chronic diseases.
Enhances mood and may reduce symptoms of depression.
Provides essential nutrients for bone health.
Boosts immune system function due to vitamins and minerals.
Improves vision health through omega-3 and Vitamin A.
Contributes to weight management with low calories and high protein.

Recommended Food Pairings

🥗
Citrus fruits - enhances flavor and adds vitamin C.
🥗
Avocado - provides healthy fats and creaminess.
🥗
Brown rice - offers fiber and complex carbohydrates.
🥗
Leafy greens - adds crunch and important nutrients.
🥗
Soy sauce - adds umami flavor, particularly in sushi.

How to Consume

Serving size
Recommended serving is 150g.
Frequency
Recommended frequency is 2-3 times per week.
  • •Consume raw fish in sushi or sashimi for maximum nutrient retention.
  • •Pair with fresh vegetables for a balanced meal.
  • •Marinate in citrus to enhance flavor and tenderize.
  • •Use in poke bowls for a refreshing dish.
  • •Cooked fish can also be enjoyed grilled or baked.

Selection & Storage

How to choose:

  • ✓Look for bright, clear eyes indicating freshness.
  • ✓Choose fish with firm flesh that springs back when pressed.
  • ✓Check for a clean, ocean-like smell; avoid fish with strong odors.
  • ✓Inspect for shiny scales and moist skin.
Storage
Store in the refrigerator at temperatures below 40°F (4°C) in an airtight container.
Shelf life
Best consumed within 1-2 days refrigerated, or up to 3 months if frozen.

Warnings & Contraindications

  • ⚠️Individuals with seafood allergies should avoid raw fish.
  • ⚠️Pregnant women should limit consumption due to potential mercury content.
  • ⚠️People with compromised immune systems should avoid raw seafood.
  • ⚠️Excessive consumption may lead to mercury accumulation.
  • ⚠️Ensure fish is sourced from reputable suppliers to reduce the risk of parasites.

Frequently Asked Questions

How many calories does Fish, raw have?

Fish, raw contains approximately 94 calories per 100 grams, making it a low-calorie protein source. This calorie count is beneficial for those aiming to maintain or lose weight while still getting adequate nutrition.

Is Fish, raw healthy?

Yes, Fish, raw is considered very healthy due to its high protein content, beneficial omega-3 fatty acids, and essential vitamins and minerals. Regular consumption can support heart health, cognitive function, and overall well-being.

How should Fish, raw be stored?

Fish, raw should be stored in the refrigerator at temperatures below 40°F (4°C) to maintain freshness. Ideally, it should be consumed within one to two days of purchase, but can be frozen for longer storage.

What are the benefits of eating Fish, raw?

Eating Fish, raw offers numerous benefits, including high-quality protein for muscle repair, omega-3 fatty acids for heart and brain health, and essential nutrients like Vitamin B12 and selenium which contribute to overall health.

How much Fish, raw can I eat per day?

It is generally recommended to consume fish 2-3 times per week, with each serving ranging from 150-200 grams. However, individual dietary needs may vary, so it is best to consult with a healthcare provider.

How many calories are in 1 cup of Fish, raw (135 g)?

1 cup of Fish, raw (135 g) has about 127 kcal — 23.2 g protein, 0 g carbohydrates and 3.1 g fat (calculated from the USDA values per 100 g).

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