Fish loses 15–25% of its weight during cooking. Moisture first (Sobral et al., Compr Rev Food Sci Food Saf 2021). Per 100 g: 123 kcal, 18.5 g protein, 4.9 g fat. Lean species dry fast — moderate heat preserves weight best.
How should I track Spot, raw?
Spot, raw is a good source of protein. For the most accurate tracking of Spot, 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.