Pan-fried white fish with mashed potatoes calories & nutrition
Pan-fried white fish with mashed potatoes contains 599 calories per serving (30% of a 2,000 kcal daily diet), with 31g fat, 40g carbs, and 40g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Pan-fried white fish with mashed potatoes?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| White fish fillet | 180 g | 234 | 10 | 0 | 36 |
| Mashed potatoes | 250 g | 275 | 11 | 40 | 4 |
| Cooking oil | 10 ml | 90 | 10 | 0 | 0 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
White fish fillet · Mashed potatoes · Cooking oil
How does Pan-fried white fish with mashed potatoes compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Air Fried Chicken and Potatoes | 455g | 590 | 48g | -9 kcal, more protein |
| Air Fried Chicken Wings with Vegetable Fried Rice | 400g | 675 | 37g | +76 kcal, less protein |
| Air Fried Chicken with Noodles and Salad | 515g | 697 | 47g | +98 kcal, more protein |
| Air Fried Pork Belly, Boiled Potatoes and Air Fried Plantain | 550g | 1015 | 42g | +416 kcal, more protein |
Frequently Asked Questions
Is Pan-fried white fish with mashed potatoes healthy?
In moderation. Pan-fried white fish with mashed potatoes is calorie-dense at 136 kcal/100 g. With 40g protein and 40g carbs, it provides good nutrition but watch portion sizes.
Is Pan-fried white fish with mashed potatoes good for weight loss?
Yes. At 599 calories with 40g protein, Pan-fried white fish with mashed potatoes keeps you full while fitting most calorie budgets. High protein helps preserve muscle during weight loss.
How much protein is in Pan-fried white fish with mashed potatoes?
One serving contains 40g of protein, which is about 40% of the recommended daily protein intake.
What app can track calories in this meal?
Arise lets you track this meal instantly by taking a photo. No manual entry needed — the AI recognizes ingredients and calculates nutrition automatically.
What are the nutrition facts for Pan-fried white fish with mashed potatoes?
- Macro split: fat 47%, carbs 27%, protein 26%
- Energy density: 136 kcal/100 g (low)
- Top calorie contributors: Mashed potatoes, White fish fillet, Cooking oil
How long does it take to burn off Pan-fried white fish with mashed potatoes?
- Jogging: ~68 min
- Cycling: ~79 min
- Walking: ~147 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Pan-fried white fish with mashed potatoes?
- kcal: 30% of daily intake
- Fat: 44% of daily intake
- Carb: 20% of daily intake
- Protein: 40% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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