Calories in Fish (Ireland)

Fish ranked by protein density

Showing the top 50 of the 163 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.

What the fish numbers show

Median across all 163 of them is 6g of protein per 100 calories. 20 clear 10g of protein per 100 calories — about one in eight, 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 6.2g of protein per 100 calories across 37 products, against 6g for the 126 name-brand ones.

What to actually pick

On the numbers the pick is Dunnes Stores Skinless Cod Fillets 240g: 24g of protein per 100 calories, 4 times the 6g median for the group.

2 of the 163 carry 400 calories or more per 100g — the ones worth weighing rather than eyeballing.

Where this fits

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 free calorie tracker.

Real fish products with a photo

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.

Dunnes Stores Skinless Cod Fillets 240g

24g protein / 100kcal

Dunnes Stores Tuna Fish In Brine 185g

22.8g protein / 100kcal

Dunnes Stores Hake Fillets 250g

19.5g protein / 100kcal

Dunnes Stores Lightly Dusted Irish Cod Bites 240g

8.6g protein / 100kcal

Dunnes Stores 15 Omega 3 Fish Fingers 450g

5.8g protein / 100kcal

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