How Many Calories in White Fish (Hammour, Cod, Sea Bass)?
About 160 kcal for 150 g cooked fillet. Here's how it fits into your day, and how to make it lighter without giving it up.
How it fits your day
| A 1,500 kcal day (typical fat loss, women) | 11% |
| A 2,000 kcal day | 8% |
| A 2,500 kcal day (typical fat loss, men) | 6% |
Love White Fish (Hammour, Cod, Sea Bass)? Keep it, and still get in shape.
Train 1-to-1 with Tarek at Nogs Gym, Al Quoz. He builds your training and nutrition around the food you actually eat in Dubai, and reviews your progress every 4 weeks. Men and women welcome.
- From AED 275 per session
- Free first consultation
- Nutrition plan included
The lighter swap
One of the leanest proteins you can eat. Grill, bake or steam it; frying it in batter can more than double the calories.
Coach's take
Light on calories, so it fits easily into most days. Just watch what you eat alongside it.
White Fish (Hammour, Cod, Sea Bass) options compared
| 100 g grilled or baked | ~105 kcal |
| 150 g grilled or baked | ~160 kcal |
| 150 g pan-fried in oil | ~230 kcal |
| 150 g fried in batter (fish & chips style) | ~350 kcal |
Questions we get asked
How many calories are in White Fish (Hammour, Cod, Sea Bass)?
About 160 kcal for 150 g cooked fillet, with 35g protein, 0g carbs and 2g fat. Values vary between restaurants.
Can I eat White Fish (Hammour, Cod, Sea Bass) and still lose weight?
Yes. Fat loss depends on your total calories across the day, not one food. White Fish (Hammour, Cod, Sea Bass) is about 8% of a 2,000 kcal day. One of the leanest proteins you can eat. Grill, bake or steam it; frying it in batter can more than double the calories.
How long does it take to burn off White Fish (Hammour, Cod, Sea Bass)?
About 32 minutes of brisk walking for a 75 kg adult. It's easier to adjust the portion than to try to burn it off, which is why we build favourite foods into our clients' plans.
How much protein is in white fish?
About 23 g of protein per 100 g of cooked white fish such as hammour or cod, for only about 105 kcal. A 150 g fillet gives about 35 g of protein.
Love White Fish (Hammour, Cod, Sea Bass)? Get the free Dubai Eating-Out Guide
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Compare similar foods
See all 161 Dubai foods →Values are estimates for a typical Dubai restaurant portion, based on published nutrition data and standard recipes. Portions and recipes vary between restaurants.
Lose fat without giving up White Fish (Hammour, Cod, Sea Bass)
Our clients still eat shawarma and drink karak. We just build it into the plan.
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