Hake: calories and nutrition facts
100 g of hake has 116 kcal. 1 fillet (72 g): 84 kcal.
Hake is in the family Fish & seafood. Per 100 g it provides 23.5 g protein, 0 g carbohydrates (0 g fiber) and 1.7 g fat: about 86% of its calories come from protein.
What hake provides most
- High in vitamin B12: 2.6 µg per 100 g, 108 % of the Daily Value.
- High in selenium: 41.1 µg per 100 g, 75 % of the Daily Value.
- High in protein: 23.5 g per 100 g, 47 % of the Daily Value.
- High in phosphorus: 285 mg per 100 g, 23 % of the Daily Value.
- Source of vitamin B6: 0.18 mg per 100 g, 11 % of the Daily Value.
- Source of vitamin B3 (niacin): 1.7 mg per 100 g, 10 % of the Daily Value.
Worth knowing, per 100 g: sodium: 132 mg · cholesterol: 84 mg.
Hake per serving
The serving is 1 fillet, 72 g, from USDA's household measure.
| Nutrient | 100 g | 1 fillet |
|---|---|---|
| Calories | 116 kcal | 84 kcal |
| Protein | 23.5 g | 16.9 g |
| Carbohydrates | 0 g | 0 g |
| Fiber | 0 g | 0 g |
| Sugars | 0 g | 0 g |
| Fat | 1.7 g | 1.2 g |
| Sodium | 132 mg | 95 mg |
Hake nutrition facts (per 100 g)
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 116 kcal | — |
| Protein | 23.5 g | 47 % |
| Total fat | 1.7 g | 2 % |
| Saturated fat | 0.4 g | 2 % |
| Monounsaturated fat | 0.45 g | — |
| Polyunsaturated fat | 0.59 g | — |
| Cholesterol | 84 mg | 28 % |
| Carbohydrates | 0 g | 0 % |
| Dietary fiber | 0 g | 0 % |
| Total sugars | 0 g | — |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 38 µg | 4 % |
| Vitamin C | 0 mg | 0 % |
| Vitamin D | 1.8 µg | 9 % |
| Vitamin E | 0.38 mg | 3 % |
| Vitamin K | 0.1 µg | 0 % |
| B1 · Thiamin | 0.07 mg | 6 % |
| B2 · Riboflavin | 0.06 mg | 5 % |
| B3 · Niacin | 1.7 mg | 10 % |
| B6 | 0.18 mg | 11 % |
| B9 · Folate | 15 µg | 4 % |
| B12 | 2.6 µg | 108 % |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 62 mg | 5 % |
| Iron | 0.42 mg | 2 % |
| Magnesium | 27 mg | 6 % |
| Phosphorus | 285 mg | 23 % |
| Potassium | 434 mg | 9 % |
| Sodium | 132 mg | 6 % |
| Zinc | 0.53 mg | 5 % |
| Selenium | 41.1 µg | 75 % |
Fatty acids & more
| Nutrient | Amount | % DV |
|---|---|---|
| Omega-3 · ALA | 0.01 g | — |
| Omega-3 · EPA | 0.28 g | — |
| Omega-3 · DHA | 0.23 g | — |
% DV: FDA Daily Values (2020), 2,000-calorie adult diet; «—» where none is set. Not a personal recommendation.
Compared with other fish & seafood
Of 9 foods in this family on Micela, hake ranks 3rd for calories per 100 g. See the full table.
| # | Food | kcal / 100 g | Protein |
|---|---|---|---|
| 1 | 🐟 Salmon | 206 | 22.1 g |
| 2 | 🐙 Octopus | 164 | 29.8 g |
| 3 | 🎣 Hake | 116 | 23.5 g |
| 4 | 🦐 Shrimp | 99 | 24 g |
| 5 | 🦑 Squid | 92 | 15.6 g |
| 6 | 🦞 Lobster | 89 | 19 g |
| 7 | 🐠 Tuna | 86 | 19.4 g |
| 8 | 🦀 Crab | 83 | 17.9 g |
| 9 | 🦪 Oyster | 51 | 5.7 g |
Among Micela's 180 foods, hake is in the top 10 for omega-3 (EPA and DHA) (3rd), vitamin B12 (6th), vitamin D (7th).
Where it comes from
Río de la Plata shelf, Galicia and South Africa.
Approximate origin, under review.
Frequently asked questions
How many calories does hake have?
100 g of hake has 116 kcal. 1 fillet (72 g) has 84 kcal.
How much protein does hake have?
23.5 g per 100 g; 16.9 g in 1 fillet.
How many carbs does hake have?
0 g of carbohydrates per 100 g, of which 0 g is fiber and 0 g sugars.
What vitamins and minerals does hake have?
The ones it provides most per 100 g, by Daily Value: vitamin B12, 108 %; selenium, 75 %; protein, 47 %; phosphorus, 23 %.
Where does hake come from?
Río de la Plata shelf, Galicia and South Africa. This is an approximate origin, under review.
Source
USDA National Nutrient Database for Standard Reference, Release 28 (2015) · NDB 15133 · Fish, whiting, mixed species, cooked, dry heat · Fish, whiting, mixed species, cooked, dry heat
One serving (1 fillet) is about 4% of a 2,000-calorie diet. Work out how many calories you need · How we calculate these numbers