Caloric Content of Eel: A Thorough Examination of Its Nutritional Properties
David Janitzek
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Diets Premium Expert • 25.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert David Janitzek | min read 2 min | Scientifically reviewed by a clinical dietitian 25.03.2026 |
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Key Takeaways
The eel is a marine fish species that lives in the waters of the Atlantic Ocean and European seas. Its meat is characterized by a distinctive white color and possesses a limited number of bones. In Poland, it is difficult to obtain, which means that it is rarely consumed. The nutritional values of the eel are described in detail below.
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Fish rich in nutrients
Eel is a highly caloric food source - 100 grams provide 281 calories. Nevertheless, the nutritional value of this fish is also high. Eel contains substantial amounts of fat, the majority of which are unsaturated fatty acids. The nutrient content of 100 grams of eel is as follows: energy value: 281 kcal, protein: 15 g, fat: 24.5 g (including saturated fatty acids: 5.7 g, monounsaturated fatty acids: 11.5 g, polyunsaturated fatty acids from the omega-3 group: 1.9 g and omega-6: 1.4 g), cholesterol: 164 g, total carbohydrates: 0 g, dietary fiber: 0 g.
Nutrients present in eel
Eel, as a fat-rich fish, is a source of a broad range of nutrients, including fat-soluble vitamins such as vitamin A (980 µg/100 g), vitamin D (30 µg/100 g), and vitamin E (4,1 mg/100 g). Furthermore, the composition of eel also includes water-soluble vitamins, including B vitamins – B1 (0,2 mg/100 g), B2 (0,3 mg/100 g), B3 (2,6 mg/100 g), B6 (0,3 mg/100 g), B12 (0,4 µg/100 g), and folic acid (13 µg/100 g).
Mineral components found in eel
Eel flesh is also a source of numerous macro- and micronutrients. 100 g of fish contains, among others, zinc, iron, calcium, potassium, magnesium, phosphorus, sodium, and iodine.
It pertains to a smoked eel
Eel is significantly more commonly sold and consumed after undergoing the smoking process, rather than as a fresh product. The product that has undergone the smoking process has a longer shelf life and is safer to use for the body from a microbiological perspective. The following table presents the discrepancies in nutritional value between eel after undergoing the smoking process and fresh eel.
Nutritional components and their value in 100 g of fresh and smoked eel
Source of information: Kunachowicz H. et al., Tables of composition and nutritional value of foodstuffs, Warsaw 2005.
Eel and its health-promoting effect
Regular ingestion of eel brings about positive effects on the body's functioning. As a rich source of vitamins A and D, it strengthens the immune system and provides strong, healthy bones. Vitamin B12 present in eel partakes in the production of red and white blood cells. Moreover, due to its high content of omega-3 fatty acids, eel exhibits anti-inflammatory properties.
mgr David Janitzek
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