Calories in Eel: Nutritional facts for Eel Types

A 100g (3.53oz) serving of raw freshwater eel contains 184 calories. A 100g (3.53oz) serving of raw European eel contains 236 calories. A 100g (3.53oz) serving of raw Japanese eel contains 222 calories. A 100g (3.53oz) serving of cooked eel contains 236 calories. A 100g (3.53oz) serving of grilled Japanese eel contains 293 calories.

One kilogram (2.2lbs) of raw freshwater eel contains 1,840 calories. One kilogram of raw European eel contains 2,360 calories. One kilogram of raw Japanese eel contains 2,220 calories. One kilogram of cooked eel contains 2,360 calories. One kilogram of grilled Japanese eel contains 2,930 calories.

The calorie content of one whole eel is not a standard measurement, as the size of the fish varies greatly depending on the species and age. A 170g (6oz) fillet of raw freshwater eel contains 313 calories. A 170g (6oz) fillet of raw European eel contains 401 calories. A 170g (6oz) fillet of raw Japanese eel contains 377 calories. A 170g (6oz) fillet of cooked eel contains 401 calories. A 170g (6oz) fillet of grilled Japanese eel contains 498 calories.

Consuming eel provides several unique health advantages due to its rich and varied nutritional composition. The main health benefits of eel are detailed below:

• Extremely Rich in Vitamin A and D: One of the most significant eel fish benefits is its exceptionally high content of vitamins A and D. Vitamin A is crucial for vision, immune function, and cellular growth, while vitamin D is essential for calcium absorption, bone health, and immune regulation. Eel is one of the richest natural food sources of these vitamins (Holick, M. F., 2007, Vitamin D deficiency).
• Supports Brain Health and Reduces Inflammation: Eel is a good source of omega-3 fatty acids, particularly EPA and DHA. The fats are vital components of brain cell membranes and are known to support cognitive function, reduce inflammation throughout the body, and lower the risk of chronic diseases (Swanson, D., et al., 2012, Omega-3 fatty acids EPA and DHA: health benefits throughout life).
• High in Quality Protein: Eel provides a good amount of high-quality protein, which contains all the essential amino acids needed by the body. Protein is fundamental for muscle repair, hormone production, and maintaining the structure of cells and tissues (Paddon-Jones, D., & Rasmussen, B. B., 2009, Dietary protein recommendations and the prevention of sarcopenia).
• Promotes Healthy Skin and Vision: The high concentration of vitamin A in eel directly supports skin health by promoting cell turnover and repair. This vitamin is also a critical component of rhodopsin, a protein in the eyes that allows for vision in low-light conditions (Zasada, M., & Budzisz, E., 2019, Retinoids: active molecules influencing skin structure formation in cosmetic and dermatological treatments).

Eel is a nutrient-rich food, but there are some important considerations and potential downsides, which are outlined below:

• Toxicity of Raw Blood: The blood of eels is toxic to humans and other mammals because it contains a neurotoxin. This toxin is destroyed by heat, which is why eel is never served raw (sashimi) and must always be cooked thoroughly. An alternative for raw preparations is any other sushi-grade fish like tuna or salmon. The suggested practice is to ensure eel is always cooked to a safe temperature before consumption (Auerbach, P. S., 2011, Wilderness Medicine).
• Sustainability and Conservation Status: Many wild eel populations, particularly the European and American eel, are critically endangered due to overfishing, habitat loss, and changes in ocean currents. Japanese eel populations are also under severe pressure. Choosing eel from certified sustainable aquaculture farms is a better alternative. The daily suggested amount is not specified, but consumers should seek out sustainably sourced eel to avoid contributing to the decline of wild stocks (Jacoby, D., & Gollock, M., 2014, Anguillid eels: a global review of status, threats and conservation measures).
• High in Fat and Cholesterol: Eel is a fatty fish, which means it is higher in calories, total fat, and cholesterol compared to lean white fish. While much of the fat is healthy unsaturated fat, individuals on a strict low-fat or low-cholesterol diet may need to consume eel in moderation. An alternative would be a leaner fish like cod or flounder (U.S. Department of Agriculture, FoodData Central).

Yes, when it is properly cooked and sourced sustainably, eel is good for consumption. Eel is exceptionally nutrient-dense, offering benefits for bone health with its high concentration of vitamin D, which is critical for calcium absorption. For vision and immune health, eel is one of the richest food sources of vitamin A, a nutrient essential for maintaining healthy eyesight and a robust immune system. For brain and cardiovascular health, the omega-3 fatty acids in eel help reduce inflammation and support cognitive function. The high levels of vitamin A and D in eel are particularly noteworthy, as deficiencies in these vitamins are common and can lead to significant health issues (Holick, M. F., 2007, Vitamin D deficiency). Eel's omega-3 content, while not as high as salmon's, still provides a valuable amount of EPA and DHA, which are well-researched for their anti-inflammatory and cardioprotective effects (Swanson, D., et al., 2012, Omega-3 fatty acids EPA and DHA: health benefits throughout life). The high-quality protein in eel is also important for maintaining muscle mass and metabolic function throughout life (Paddon-Jones, D., & Rasmussen, B. B., 2009, Dietary protein recommendations and the prevention of sarcopenia).

Eating eel provides a good amount of omega-3 fatty acids, with a 100g serving of raw freshwater eel giving 838mg of combined EPA and DHA. The European eel contains a higher amount, with about 1,334mg per 100g serving. The amount of omega-3s is not defined by the size of the eel but is a characteristic of the species and its diet. A piece of unagi nigiri at a sushi restaurant, which contains 15g (0.5oz) of eel, would provide about 125mg of omega-3s from freshwater eel or about 200mg from European eel.

The calorie content changes among the different types of eel, based on the fat content and preparation method. The European Eel and the American Eel have the same calorie count when cooked with dry heat, at 236 calories per 100g. This reflects their naturally high fat content. The Japanese Eel, when prepared as grilled unagi kabayaki with a sweet soy-based glaze, has the highest calorie count at 293 calories per 100g. This higher value is due to both the fish's fat and the added sugars in the kabayaki sauce. The lowest calorie eel among these examples is the raw freshwater eel (a general category that includes the American eel) at 184 calories per 100g, but this increases to 236 calories when cooked.

Eel is not used in desserts in any standard culinary tradition. The rich, savory flavor of eel does not lend itself to sweet preparations. 

The cooking technique that changes the eel macros the most is grilling with a heavy glaze, as seen in the traditional Japanese preparation of unagi kabayaki. This method impacts the macronutrient profile in two ways. First, the grilling process renders some of the natural fat out of the eel while also causing moisture loss, which concentrates the remaining protein and fat. Second, and more significantly, the kabayaki technique involves repeatedly basting the eel with a thick, sweet sauce made from soy sauce, mirin, and sugar. This glaze adds a substantial amount of carbohydrates, specifically sugars, to the final product. Raw eel contains zero carbohydrates, but a 100g serving of unagi kabayaki can have over 3g of carbohydrates entirely from the sauce. This technique fundamentally alters the macronutrient profile from a zero-carb food to one that contains carbohydrates and sugar, while also increasing the sodium content. A study on the effects of marinating and grilling on fish showed that the composition of the marinade is absorbed by the fish, directly changing its final nutritional values (Al-Saghir, S., et al., 2004, Effects of different cooking procedures on the chemical composition of the economically important fish of the Arabian Gulf).

The origin of eel as a food source is ancient and culturally significant, particularly in Europe and East Asia. In Europe, the European eel (Anguilla anguilla) has been harvested from rivers for millennia. In London, jellied eels became an iconic working-class dish in the 18th century, sold by street vendors in the East End. The dish involves chopping eel, boiling it in a spiced stock that sets into a jelly upon cooling, and serving it with vinegar. Smoked eel is another long-standing tradition in Northern European countries like Germany and the Netherlands, where the fatty fish is hot-smoked to create a rich, savory delicacy. 

In Italy, marinated or fried eel is a traditional part of the Feast of the Seven Fishes, a Christmas Eve celebration. In Japan, the consumption of eel, or unagi, dates back thousands of years. The most famous dish, unagi kabayaki, involves grilling the eel over charcoal while basting it with a sweet soy-based sauce. This preparation became popular during the Edo period (1603-1868) and is now a celebrated part of Japanese gastronomy, with dedicated restaurants known as unagi-ya. There is even a special day in the summer, Doyo no Ushi no Hi, dedicated to eating unagi for stamina to beat the heat.