292 fish products sold in Irish supermarkets, ranked by protein per 100 calories.
Fish: typically 199 calories per 100g. Individual products range from 62 to 491 per 100g. Best for protein per calorie: Côté sauvage Haddock, at 24.3g of protein per 100 calories.
Real label figures, compiled from on-pack data and Open Food Facts — last checked 2026-09-18.
Find the food here, then set a daily calorie target or log it in the tracker.
| Product | kcal/100g | Protein/100kcal | Carbs/100kcal | Fat/100kcal |
|---|---|---|---|---|
| Côté sauvage Haddock | 105 | 24.3g | 0.5g | 0.8g |
| M&S Smoked haddock loins | 76 | 24.2g | 0.1g | 0.4g |
| Marks and spencer’s Cod loin | 81 | 24.1g | 0.1g | 0.4g |
| Dunnes Stores Skinless Cod Fillets 240g | 75 | 24g | 0.1g | 0.4g |
| Dunne’s Skinless Cod Fillets | 75 | 24g | 0.7g | 0.7g |
| Kilmore Quay Haddock Fillets | 75 | 24g | 0g | 0.7g |
| Tesco 5 Skinless Cod Fillets | 90 | 24g | 0.4g | 0.1g |
| Lidl Deluxe 2 Wild Caught Cod Loins 260g | 90 | 23.9g | 0.1g | 0.3g |
| Lighthouse Bay 2 Cod fillets 250 g | 75 | 23.9g | 0.1g | 0.4g |
| The Fishmonger Boneless wild caught smoked haddock fillets 400g | 92 | 23.9g | 0.5g | 0.5g |
| Keohane Seafoods Cod Fillets | 62 | 23.8g | 0.2g | 0.3g |
| Salaison Corrue Haddock | 98 | 23.5g | 0g | 0.7g |
| Tesco Caught in the Wild Smoked Cod Fillets | 71 | 23.5g | 0.4g | 0.4g |
| Donegal catch Haddock filet | 64 | 23.4g | 0.8g | 0.3g |
| Fish Fish Kayıkçı Karides | 78 | 23.1g | 0g | 0.8g |
| Dunnes Stores Tuna Fish In Brine 185g | 114 | 22.8g | 0g | 1g |
| Lidl Haddock fillets boneless | 88 | 22.7g | 1.1g | 0.3g |
| Fish Tales NL BV Thunfisch Filets in Wasser, von Hand geangelt 112 g | 101 | 22.4g | 0g | 0.5g |
| Birds Eye 2 Mediterranean Fish Lemon & Black Pepper Fillets 260g | 63 | 20.8g | 0.6g | 1.9g |
| Lighthouse Bay 2 Hake Fillets 250 g | 86 | 19.8g | 0.1g | 2.2g |
| Goods Of Cork Hake Fillet | 92 | 19.6g | 0g | 2.4g |
| Skellig Bay Skinless Hake Fillets | 113 | 19.6g | 0g | 2.4g |
| Birds Eye 2 Fish Chargrills in Lemon & Thyme Seasoning 300g | 72 | 19.5g | 1.2g | 1.7g |
| Dunnes Stores Hake Fillets 250g | 87 | 19.5g | 0.6g | 2.2g |
| Birds Eye 2 Mediterranean Fish Tomato & Basil Fillets 260g | 72 | 19.1g | 1.5g | 1.9g |
| Birds Eye 2 Fish Chargrills Sun-Ripened Tomato & Basil 300g | 78 | 18.9g | 1.8g | 1.9g |
| DUNNES STORES Pil Pil Hake Fillets | 85 | 18.8g | 1.5g | 2.6g |
| Arctic Fish Wildlachs sockeye 100g | 110 | 18.2g | 1.4g | 2.5g |
| Birds Eye Inspirations Thai Coconut, Lemongrass And Chilli Seasoned Fish Chargrills 300g | 132 | 18.2g | 2g | 2g |
| Beer Club Classic Salty Dried Squid Fish Snack 46g | 294 | 18.1g | 0.7g | 0.2g |
| Birds Eye Inspirations Fish Chargrills 2 Thai Coconut, Lemongrass & Chilli Seasoned Chargrills 300g | 81 | 18.1g | 2.1g | 2g |
| Good Fish Company Saumon fumé | 158 | 17.9g | 0g | 3.2g |
| Lighthouse Bay Cod Fillets with Pepper and Wild Garlic 250 g | 95 | 17.9g | 0.6g | 2.7g |
| Tesco Hake fillet | 156 | 16.8g | 0.1g | 3.5g |
| Lidl Fish | 107 | 15.9g | 0.2g | 3.9g |
| Tesco 2 Cod Fillets With Garlic And Red Pepper Marinade 250g | 122 | 15.3g | 1.6g | 3.5g |
| John West Specialities Soft Cod Roes 100g | 84 | 14.3g | 0g | 4.8g |
| Birds Eye 2 Inspirations Haddock Fillets in a White Wine & Spring Onion Sauce 280g | 120 | 13.5g | 1.3g | 4.4g |
| Kilmore Quay Breaded Hake | 154 | 13g | 4.1g | 3.4g |
| Dunnes Stores Hake Fillets Topped With Garlic & Herb Butter & Chorizo Crumb With Edamame Beans | 141 | 12.1g | 0.7g | 5.3g |
| Pcook Fish Ball | 91 | 12.1g | 7.7g | 2g |
| Ocean Sea - Lidl Minted Pea Cod Fillets | 101 | 12g | 7.6g | 2.1g |
| Birds Eye Inspirations Bake to Perfection 2 Cod Fillets in a Lime, Chilli & Coriander Sauce 280g | 126 | 11.8g | 0.2g | 5.9g |
| Birds Eye Inspirations 2 Cod Filets in a Parsley & Thyme Sauce 280g | 128 | 11.7g | 0.3g | 5.8g |
| Birds Eye 2 Inspirations Wild Cod Fillets in a Tomato & Rosemary Sauce 280g | 130 | 11.5g | 0.7g | 5.7g |
| Birds Eye Inspirations 2 Haddock Fillets in a Lemon & Butter Sauce 280g | 135 | 11.5g | 0.2g | 6g |
| Grand Frais Rôti duo bar et haddock | 141 | 11.3g | 3.3g | 4.5g |
| Grand frais Rôti duo bar et haddock au poivre fumé | 141 | 11.3g | 3.3g | 4.5g |
| LES RÔTIS Rôti duo bar et haddock au poivre fumé | 141 | 11.3g | 3.3g | 4.5g |
| M&S 2 lightly dusted Scottish Haddock | 139 | 10.6g | 6.7g | 3.3g |
Showing the top 50 of the 292 fish products that carry a comparable calorie figure, ranked by protein per 100 calories. Figures per label, sourced from Open Food Facts and tracker user logs, last checked 2026-09-18.
Scan your own shop with FoodSussed: calories and macros from the barcode, plus an estimated processing level from 1 to 4 with the reasons. Or start with the fat-loss guide built around Irish food.
Median across all 292 of them is 6.3g of protein per 100 calories. 55 clear 10g of protein per 100 calories — about one in five, and 10g is the line Keith uses for a food that pays for its calories.
Calories run from 62 to 491 per 100g inside this one group, an 8-fold spread, so “fish” on its own tells you almost nothing about what a portion costs you.
Own-brand is not the compromise here. The supermarket own-label median is 6.5g of protein per 100 calories across 62 products, against 6.3g for the 230 name-brand ones.
On the numbers the pick is Côté sauvage Haddock: 24.3g of protein per 100 calories, 3.9 times the 6.3g median for the group.
4 of the 292 carry 400 calories or more per 100g — the ones worth weighing rather than eyeballing.
A protein-per-calorie number is only useful once you know the target, and that is how much protein a day actually works out to.
For one specific product rather than the whole group, the 20,000-product database is searchable on Calories in Ireland, and the same figures are built into the calorie app.
Real barcode-matched products with a confirmed photo — the same rule as Calories in Ireland: a photo only shows where we have a confirmed Open Food Facts match, never a guessed stock image.
We track 292 fish products across Irish supermarkets and brands. 292 of them carry 20 calories or more per 100g, which is the point below which protein per 100 calories stops being a real number, so those are the ones ranked and averaged here.
The table is sorted highest protein per 100 calories first, so the answer is the top row. The more useful number is that the median for the whole group is 6.3g per 100 calories and 55 products clear 10g — that tells you whether fish is worth buying for protein at all, which protein per 100g does not.
