Butterfish Protein Per 100G | What Your Plate Delivers

In 100 g, butterfish usually lands in the mid-teens to low-20s grams of protein, with species and cooking method shifting the number.

Butterfish is a tasty way to add protein without a long ingredient list. Still, the label “butterfish” can mean different fish in different places. If you’re tracking protein per 100 grams, that naming twist can make the numbers feel slippery.

Below, you’ll get a dependable baseline, the reasons it changes, and simple portion math. You’ll also see how to spot a common naming mix-up that can leave some people with a rough night.

What Counts As Butterfish At The Fish Counter

In U.S. labeling, “Butterfish” is an acceptable market name for several species in the genus Peprilus, including Peprilus triacanthus. The FDA’s Seafood List is the reference used to match market names with scientific names. FDA Seafood List entry for butterfish (Peprilus triacanthus).

In some markets, “butterfish” is also used as a casual sales name for other rich, white fish. One frequent mix-up is escolar or oilfish sold under alternate names. The protein may look close on paper, yet tolerance can differ for some people. Checking the package for a scientific name can clear up the guesswork fast.

Butterfish Protein Per 100G Compared With Other Fish

“Per 100 g” is a standardized way to compare foods. It removes the guesswork of fillet size and serving labels. A 100-gram portion is also a handy kitchen unit because it’s small enough to weigh, then repeat.

For a baseline, the USDA nutrient database entry for “Fish, butterfish, raw” lists protein at about 17.4 g per 100 g. You can view the USDA-sourced nutrient display here: Nutrition facts for fish, butterfish, raw (USDA SR Legacy display). Treat this as a typical raw reference point.

Butterfish sits in a familiar band for many finfish: the high-teens grams of protein per 100 g is common. Lean white fish often clusters in that range. Fatty fish can land a bit lower by weight because fat takes up space that water and protein would otherwise occupy.

Why The Number Moves

Protein per 100 g changes for a few plain reasons:

• Raw vs cooked weight: Heat drives off water, so cooked fish often shows more protein per 100 g.
• Species and fat level: Higher-fat cuts can read a touch lower in protein density.
• Cut and trim: Belly-heavy pieces carry more fat than center cuts.
• Added ingredients: Breading, batter, and heavy sauces add weight that is not fish protein.

What 100 Grams Looks Like On A Plate

If you don’t own a scale, 100 g can still be pictured. A thin fillet reaches 100 g quickly. A thicker loin cut may be closer to a small deck-of-cards footprint. Weigh fish once or twice at home and your eyes will learn it.

How To Estimate Protein From The Portion You Eat

The math is straightforward: multiply the protein per 100 g by the weight you ate, then divide by 100.

Using the raw baseline of 17.4 g per 100 g, a 150 g portion is 17.4 × 1.5 = 26.1 g protein. If you weigh cooked fish, the protein per 100 g often rises because the piece weighs less after water loss. The total protein in the original fillet stays close, then the cooked weight shifts the “per 100 g” number upward.

For tracking, pick one approach and repeat it: raw weight every time, or cooked weight every time. Mixing them is where logs drift.

Table 1: after first ~40%

Butterfish Protein Numbers And What Changes Them

Situation	What Happens To Protein Per 100 G	Practical Move
Raw butterfish baseline	About 17.4 g per 100 g in a USDA raw entry	Use as a tracking reference for raw weight
Pan-seared or grilled	Often higher per 100 g due to moisture loss	Log cooked weight with a cooked entry when you have one
Poached or steamed	Smaller change since water loss is lower	Expect cooked protein density closer to raw
Skin-on, belly-heavy cut	Can read slightly lower protein density due to more fat	Choose center cuts when protein density is the goal
Breaded or battered	Protein density drops as coating adds weight	Weigh the fish before coating if you track closely
Sauce-heavy prep	Protein per bite drops if sauce dominates the portion	Serve sauce on the side for cleaner portions
Name used for another species	Protein may be similar, yet tolerance can differ	Check market name and scientific name when you can
Frozen then thawed	Drainage can change weight and logged numbers	Pat dry, then weigh the portion you actually cook

Picking Butterfish That Cooks Well

Fresh butterfish should smell clean and briny, not sour. The flesh should spring back when pressed. If you see lots of gaping or mushy spots, the cooked texture can fall apart and the portion may lose more water than you planned.

Fresh Versus Frozen

Frozen butterfish can be a solid buy. Many fish are frozen soon after catch. Thaw in the fridge on a rack over a tray so drip drains away, then pat dry. A dry surface browns better and sticks less.

Portion Control For Thin Fillets

Butterfish fillets are often thin, so they cook fast. Set a timer and pull them early. Carryover heat finishes the center while the outside stays tender.

Cooking Temperatures That Keep Fish Safe

The USDA safe temperature chart lists fish and shellfish at 145°F (62.8°C). A thermometer gives repeatable results. If you don’t use one, cook until the flesh turns opaque and flakes with a fork. See the official chart here: USDA FSIS safe minimum internal temperature chart.

Three Simple Methods

• Pan-sear: Dry the fish, heat a pan, add a thin film of oil, then sear 1–2 minutes per side for thin fillets.
• Oven roast: Use high heat and a short cook time. Add lemon and herbs after cooking so the top stays crisp.
• Gentle steam: Works well when you want a soft texture. Put a bold sauce on the side.

When “Butterfish” Might Mean Escolar Or Oilfish

In some places, “butterfish” is used as a sales name for escolar or oilfish. Those fish contain wax esters that the body does not digest well. Some people get oily diarrhea, cramps, nausea, headache, or vomiting after eating a larger portion. The FDA’s seafood hazards guidance describes these wax esters and the symptoms tied to higher intakes: FDA hazards guidance chapter on natural toxins (wax esters).

This isn’t about fear. It’s about buying what you meant to buy. If you’ve had a bad reaction to “butterfish” before, ask the seller what species it is, or look for a scientific name on the package. If it is labeled as escolar or oilfish, smaller servings may reduce the chance of symptoms for some people.

Questions That Get A Straight Answer

• “What’s the scientific name on the box?”
• “Is this Peprilus butterfish, or is it escolar/oilfish?”
• “What market name is this sold under?”

Table 2: after ~60%

Protein Math For Common Portions

Portion Size	Protein If 17.4 G Per 100 G	Meal Fit
75 g	13.1 g	Light lunch with vegetables
100 g	17.4 g	Standard comparison serving
125 g	21.8 g	Solid dinner portion
150 g	26.1 g	Higher-protein dinner
200 g	34.8 g	Big appetite day
250 g	43.5 g	Shared platter split two ways

Building A High-Protein Butterfish Plate

Butterfish pairs well with simple sides. A repeatable plate formula keeps meals easy:

• Fish: butterfish, seared or roasted
• Fiber: greens, roasted vegetables, beans, or lentils
• Starch: rice, potatoes, or bread when you want extra energy

If you track closely, serve sauces on the side. You control how much ends up on the fish, and your log stays cleaner.

Seasoning Ideas

• Lemon-garlic: lemon zest, garlic, black pepper, parsley
• Chili-lime: lime, chili flakes, cilantro
• Miso-ginger: miso, ginger, scallion

Storage, Reheating, And Food Safety Basics

Cooked butterfish keeps best when cooled fast and stored cold. Put leftovers in a shallow container so they chill quickly, then refrigerate. Reheat gently so the fish stays moist. A covered skillet with a splash of water works well, or a low oven.

If you batch cook for protein targets, weigh portions after cooking and label them by cooked grams. That turns tomorrow’s lunch into a grab-and-go decision. If you log raw weight, weigh the fillets before cooking and portion the finished fish into the same number of servings.

How To Keep The Texture Tender

Butterfish can dry out when reheated hard. Aim for warm-through, not ripping hot. Add a squeeze of lemon or a spoon of sauce at the end, and the fish feels fresh again.

Common Tracking Mistakes

• Weighing frozen fish: ice glaze adds weight, then vanishes in the pan.
• Logging cooked weight with a raw entry: water loss makes cooked portions look “more protein” than expected.
• Counting breading as fish: coating adds weight without adding fish protein.
• Assuming all “butterfish” is the same fish: the name can be used loosely in some markets.

Key Takeaways

• Butterfish is listed at about 17.4 g protein per 100 g in a USDA raw entry.
• Cooked fish often shows more protein per 100 g because it weighs less after water loss.
• Portion math: (protein per 100 g) × (your grams) ÷ 100.
• Check labels, since “butterfish” can mean different fish; escolar or oilfish can cause digestive symptoms for some people.