Calories in Yellowtail: Nutritional facts for Yellowtail Types

A 100-gram serving of raw yellowtail or yellowtail sashimi contains 146 calories. A 100-gram serving of yellowtail belly contains 274 calories. A 100-gram serving of yellowtail nigiri contains 137 calories.

One kilogram (1000 grams) of raw yellowtail contains 1460 calories. One kilogram of yellowtail belly contains 2740 calories.

A six-ounce (170 gram) yellowtail fillet from a brand like Catalina Offshore Products contains 248 calories. A four-ounce (113 gram) portion of Hamachi yellowtail from Kvarøy Arctic contains 220 calories.

Yellowtail provides significant health benefits, mainly from a high content of omega-3 fatty acids, high-quality protein, and essential vitamins. The fish's nutritional composition supports cardiovascular, brain, and cellular health. The main benefits of yellowtail are described below.

• Yellowtail is rich in omega-3 fatty acids, which support heart health. These essential fats, particularly EPA and DHA, are crucial for reducing inflammation, lowering triglycerides, and maintaining healthy blood pressure. A meta-analysis by Mozaffarian, D., & Rimm, E. B., 2006, "Fish intake, contaminants, and human health: evaluating the risks and the benefits," concluded that the consumption of fish rich in omega-3s is strongly associated with a reduced risk of coronary heart disease mortality.
• Yellowtail provides high-quality, complete protein for muscle development. Protein is essential for building and repairing tissues, supporting muscle mass, and maintaining a healthy immune system. A review by Paddon-Jones, D., & Rasmussen, B. B., 2009, "Dietary protein recommendations and the prevention of sarcopenia," demonstrated that adequate intake of high-quality protein is vital for preserving muscle function, especially in older adults.
• Yellowtail is an excellent source of Vitamin D and B12. Vitamin D is critical for calcium absorption and bone health, while Vitamin B12 is essential for red blood cell formation and proper nerve function. A study by Holick, M. F., 2007, "Vitamin D deficiency," established the widespread health implications of inadequate Vitamin D status, linking deficiency to bone disorders and other chronic diseases.

Yellowtail is a nutritious fish, but some species can contain environmental contaminants like mercury, and sustainability can be a concern depending on the source. Potential concerns associated with yellowtail are listed below.

• Yellowtail can contain moderate levels of mercury. As a predatory fish, yellowtail can accumulate mercury from the marine environment. The FDA and EPA classify yellowtail as a "Good Choice," advising one serving a week for pregnant women and children. A report by the Environmental Protection Agency (EPA) and Food and Drug Administration (FDA), 2017, "A Joint Federal Advisory for Pregnant Women, Breastfeeding Mothers, and Parents of Young Children About Eating Fish and Shellfish," advises limiting consumption of fish with higher mercury levels. An alternative with lower mercury content is salmon.
• Farmed yellowtail may have sustainability issues. The environmental impact of aquaculture, particularly for Japanese amberjack (hamachi), includes reliance on wild-caught fish for feed and the potential for pollution. A report by the Monterey Bay Aquarium Seafood Watch program, "Amberjack, Jack & Trevally," provides ratings for different yellowtail sources, guiding consumers toward more sustainable options. A daily suggested amount for adults is one 4-ounce (113g) fillet of a sustainably sourced, low-mercury yellowtail variety per week.

Yes, yellowtail is a good food choice because the fish is an excellent source of beneficial omega-3 fatty acids, high-quality protein, and essential vitamins. For heart health, the omega-3 fatty acids in yellowtail help reduce triglycerides, lower blood pressure, and decrease the risk of cardiovascular events. A meta-analysis by Hu, F. B., et al., 2019, "Marine Omega-3 Supplementation and Cardiovascular Disease," confirmed that higher intake of EPA and DHA is associated with a lower risk of heart attack. Regarding brain health, the DHA component of the omega-3s is a major structural fat in the brain and retina, supporting cognitive function and development. A review by Swanson, D., et al., 2012, "Omega-3 Fatty Acids EPA and DHA: Health Benefits Throughout Life," detailed the critical role of these fats in brain health. For cellular health and energy metabolism, the high levels of Vitamin B12 and other B vitamins are essential for converting food into energy and maintaining healthy nerve cells.

The calorie content of yellowtail changes substantially according to the species and whether the fish is farmed or wild-caught. The primary distinction is fat content. The highest calorie count is found in farmed Japanese amberjack (hamachi), which has a higher fat content, resulting in 168 calories per 100g cooked serving. The lowest calorie count for yellowtail is 117 calories for the Yellowtail Snapper, which is a different, much leaner species of fish. Wild amberjacks like Hiramasa and California Yellowtail have intermediate calorie counts, containing 155 to 160 calories per 100g cooked serving.

Yellowtail is a savory fish and is not used in dessert preparations.

The origin of yellowtail consumption is in Japan, where the native Japanese amberjack, or buri, has been a prized food fish for centuries. The fish holds cultural significance, with different names given to the fish as the fish ages, from mojako (fry) to hamachi (young) to buri (adult). Adult winter-caught buri, known as kan-buri, is particularly valued for a high fat content and is a traditional feature of New Year's celebrations. The global popularity of "yellowtail" surged in the late 20th century with the development of large-scale aquaculture in Japan. This innovation made young, fatty hamachi consistently available, and the fish became a staple ingredient in sushi restaurants opening across the United States and the world.