How Many Calories in Fish Sauce? Nutrition Facts & Macros
100 grams of fish sauce has 35 calories
Protein 5.1g · Carbs 3.6g · Fat 0g
Fish sauce has just 35 calories per 100g — a pungent, amber-colored liquid condiment made from fermented fish (usually anchovies) and salt. Very low in fat (0g) with some protein (5.1g) from fish. Extremely high in sodium (7851mg per 100g). Used in tiny amounts — a typical serving is 1 teaspoon to 1 tablespoon. Essential in Thai, Vietnamese, and Southeast Asian cuisines as a source of umami depth.
146 kJ · per 100g · Water: 71.07 g
Calorie Calculator: Fish Sauce
100 g Fish Sauce contains 35 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 teaspoon (6g) | 2 kcal | 0.3g | 0.2g | 0g |
| 1 tablespoon (18g) | 6 kcal | 0.9g | 0.7g | 0g |
| 100 grams | 35 kcal | 5.1g | 3.6g | 0g |
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Fish Sauce — Nutrition Facts
| Fish Sauce | per 100g |
|---|---|
| Calories | 35 kcal |
| Protein | 5.06 g |
| Fat | 0.01 g |
| Carbs | 3.64 g |
| Fiber | 0 g |
| Sugar | 3.64 g |
| Sodium | 7851 mg |
| Potassium | 288 mg |
| Magnesium | 175 mg |
| Phosphorus | 7 mg |
| Vitamin C | 0.5 mg |
| Vitamin B6 | 0.396 mg |
| Folate | 51 mcg |
| Water | 71.07 g |
Source: USDA FoodData Central (FDC ID: 174531) · Data verified April 2026
Variations
In dipping sauce (nuoc cham)
Classic Vietnamese nuoc cham: mix 2 tablespoons fish sauce with 2 tablespoons lime juice, 1 tablespoon sugar, 1/4 cup water, and minced garlic and chili. The dilution reduces sodium per serving. About 15-20 kcal per 2-tablespoon serving of the mixed sauce. Perfect with spring rolls, grilled meats, and rice noodle bowls.
In pad Thai
A classic pad Thai for 2 servings uses about 3 tablespoons (54g) fish sauce — roughly 19 kcal total from the fish sauce, or ~10 kcal per serving. Combined with tamarind paste, palm sugar, and lime juice, it creates the signature sweet-sour-salty balance. The fish sauce is the primary source of salt and savory depth in the dish.
As marinade base
Mix 2 tablespoons fish sauce with garlic, ginger, a squeeze of lime, and a pinch of sugar for a quick marinade. Excellent for chicken wings (30 minutes), shrimp (15 minutes), or pork (1-2 hours). The salt in fish sauce tenderizes the protein while adding umami. Only ~12 kcal from the fish sauce for a 4-serving marinade — essentially calorie-free.
Dietary Perspectives
For Weight Loss
Fish sauce is a dieter's best friend — just 35 calories per 100g and only 2 calories per teaspoon. It replaces salt while adding far more flavor. No fat, minimal carbs. The main watch-out is sodium (7851mg/100g), so measure carefully if you're watching blood pressure. Use it to make bland diet food taste restaurant-quality without adding calories.
For Athletic Performance
Fish sauce is a natural electrolyte source — extremely high sodium (7851mg/100g) plus magnesium (175mg) and potassium (288mg). A tablespoon in your post-workout broth or rice bowl provides ~1400mg sodium for sweat replacement. The protein (5.1g/100g) is minimal in cooking portions. The B12 (0.48µg) and selenium (9.1µg) support recovery. Not a fuel source — use as a flavor tool.
For Keto
Fish sauce is keto-friendly — only 3.6g net carbs per 100g, and in typical cooking portions (1 teaspoon = 0.2g net carbs) it's essentially zero carb. No fat, no sugar concerns. An excellent keto condiment that adds massive umami flavor without any carb impact. Use freely in keto cooking. The high sodium is actually beneficial on keto, where electrolyte depletion is common.
Frequently Asked Questions
How many calories are in fish sauce?
100g of fish sauce has 35 calories — 3.6g carbs, 0g fat, 5.1g protein. One tablespoon (~18g) = 6 calories. One teaspoon (~6g) = 2 calories. Essentially calorie-free in typical cooking portions.
Is fish sauce healthy?
In small amounts, it adds umami with almost zero calories and provides B12 (0.48µg), selenium (9.1µg), and magnesium (175mg). However, the sodium is extreme — 7851mg per 100g. One tablespoon = ~1400mg sodium (60% of daily limit). Always measure portions. Not suitable for low-sodium diets without major portion control.
What is fish sauce made of?
Traditional fish sauce (nam pla / nuoc mam) is made from just two ingredients: small fish (anchovies, sardines) and sea salt, fermented in barrels for 12-18 months. The fish dissolve completely. Commercial versions may add sugar or MSG. The fermentation creates glutamate (natural MSG), which is responsible for its umami flavor.
What does fish sauce taste like?
Intensely salty and savory with deep umami — similar to how Parmesan cheese or soy sauce adds savory depth. Raw it smells pungent and fishy, but in cooking it transforms into a rich, complex background flavor. A few drops replace salt while adding dimension that salt alone cannot.
What is fish sauce used for?
Pad Thai, green papaya salad, Vietnamese pho and dipping sauces (nuoc cham), Thai curries, marinades, stir-fries, and as a table condiment. Also used in non-Asian cooking: Caesar salad dressing (anchovies serve the same role), Worcestershire sauce (contains fish sauce), and anywhere you want invisible umami depth.
How long does fish sauce last?
Unopened: indefinitely (it's already fermented). Opened: 2-3 years at room temperature. It may darken over time but remains safe. Refrigeration is optional but slows any flavor changes. Fish sauce improves with age — premium aged versions (24+ months) are prized for deeper, rounder flavor.
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