How Much Raw Fish for 30g of Protein?

You need about 174 g of raw fish (6.1 oz), about 1 1/2 cups of raw fish, to get 30 g of protein.

That amount has 164 calories, 4.1 g of fat and 0 g of carbohydrates. Raw fish gets 77% of its calories from protein, at 17 g of protein per 100 g.

Raw Fish Calorie Calculator

TargetOf

174g

174 g of raw fish gives 30 g of protein.

Protein30 g77% of calories

Fat4.1 g23% of calories

Carbs0 g0% of calories

8% of a 2,000 calorie day

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How much raw fish for other protein targets

Target	Weight	About	Calories
20 g protein	116 g	3/4 cup of raw fish	109
30 g protein	174 g	1 1/2 cups of raw fish	164
40 g protein	232 g	1 1/2 cups of raw fish	218

Raw Fish calories by serving size

Common amounts of raw fish with calories and macros. Tap a row for its full nutrition page.

Serving	Weight	Calories	Protein	Fat
50g	50 g	47	8.6 g	1.2 g
1/2 cup	68 g	63	12 g	1.6 g
100g	100 g	94	17 g	2.3 g
4 oz	113 g	107	20 g	2.7 g
1 cup	135 g	127	23 g	3.2 g
200g	200 g	188	34 g	4.7 g

Raw Fish vs similar foods

Calories per 100 g compared with other fish and seafood.

Fried White Fish227

Canned Fish156

Baked or Broiled White Fish143

Grilled White Fish125

Smoked Fish116

Steamed White Fish104

Raw Fish94

Raw Fish: common questions

How much raw fish has 30g of protein?

About 174 g of raw fish (about 1 1/2 cups of raw fish) has 30 g of protein.

How many calories are in 30g of protein from raw fish?

Getting 30 g of protein from raw fish comes with 164 calories.

How much protein is in 100 g of raw fish?

100 g of raw fish has 17 g of protein.

More about raw fish

Source: USDA FoodData Central, FNDDS 2021-2023. FDC ID 2706223. Original description: Fish, raw. Portion weights are USDA household measures.