Fish loses 15–25% of its weight. Cooking strips water first (Sobral et al., Compr Rev Food Sci Food Saf 2021). Per 100 g: 98 kcal, 19 g protein, 1.9 g fat. Log at the stage you eat — mixing raw and cooked is the #1 tracking error.
How should I track Cisco, raw?
Cisco, raw is a good source of protein. For the most accurate tracking of Cisco, raw, weigh it raw and boneless. Fish loses 15–25% of its weight during cooking as water evaporates (USDA cooking yield data). If you are using canned fish, the drained weight is what matters — the difference between oil-packed and water-packed can be 40–80 calories per can. A quick drain-and-weigh habit saves you from hidden calories. Also keep in mind that smoked or cured fish has different values than fresh due to moisture loss and added salt.