1 serving (100 grams) contains 90 calories, 18.0 grams of protein, 1.5 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
214.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.6 g | 4% | |
| Saturated Fat | 0.7 g | 3% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 119.0 mg | 39% | |
| Sodium | 166.7 mg | 7% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 42.9 g | 85% | |
| Vitamin D | 476.2 mcg | 2381% | |
| Calcium | 47.6 mg | 3% | |
| Iron | 0.7 mg | 3% | |
| Potassium | 714.3 mg | 15% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Hake fillet
Hake fillet is a lean white fish primarily found in the North Atlantic and South Pacific oceans. It is a staple in Mediterranean, African, and European cuisines due to its mild flavor and flaky texture. Low in fat and rich in protein, hake is an excellent source of essential nutrients, particularly vitamins B6 and B12, selenium, and phosphorus. A 100-gram serving of hake typically provides approximately 90 calories, 18 grams of protein, and less than 1 gram of fat, making it a nutritious option for health-conscious individuals. Its delicate taste and versatility make it suitable for grilling, baking, and poaching, which are popular preparation methods across various cultures.
Health Benefits
- High-quality protein source: Provides approximately 18 grams of complete protein per 100-gram serving, essential for muscle repair and overall body function.
- Rich in selenium: Contains around 36% of the daily recommended intake, supporting immune function and acting as an antioxidant.
- Vitamin B12 powerhouse: Supplies over 30% of the daily requirement, essential for red blood cell production and neurological health.
Dietary Considerations
Selection and Storage
Store fresh hake fillets in the coldest part of the refrigerator and consume within 1-2 days, or freeze immediately for up to three months to preserve quality.
Common Questions About Hake fillet Nutrition
Is hake fillet high in protein?
Yes, hake fillet is an excellent source of protein. A 100-gram serving contains approximately 19-20 grams of high-quality protein, making it a great choice for muscle building and repair. It's also low in fat and carbohydrates.
Can I eat hake fillet on a keto diet?
Yes, hake fillet is keto-friendly as it is naturally low in carbohydrates and high in lean protein. With less than 1 gram of carbs per 100 grams, it fits perfectly into a ketogenic meal plan.
What are the health benefits of hake fillet?
Hake fillet is a lean fish rich in essential nutrients such as vitamin B12, selenium, and omega-3 fatty acids, which support brain function, heart health, and immune system protection. It is also low in calories, with around 90 calories per 100 grams, making it a healthy option for weight management.
How much hake fillet should I eat per serving?
A standard serving of hake fillet is about 120-150 grams, which provides 23-30 grams of protein and roughly 110-140 calories. This portion size is ideal to meet daily protein needs without exceeding calorie limits for most diets.
How does hake fillet compare to cod or haddock in terms of nutrition?
Hake fillet is similar to cod and haddock in terms of nutritional profile, offering lean protein and being low in calories and fat. However, hake has a slightly softer texture and milder flavor, which makes it versatile for different cooking methods, like grilling, baking, or frying.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
