1 serving (100 grams) contains 90 calories, 19.0 grams of protein, 1.2 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
214.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.9 g | 3% | |
| Saturated Fat | 0.7 g | 3% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 142.9 mg | 47% | |
| Sodium | 178.6 mg | 7% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 45.2 g | 90% | |
| Vitamin D | 476.2 mcg | 2381% | |
| Calcium | 47.6 mg | 3% | |
| Iron | 1.2 mg | 6% | |
| 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 fish
Hake fish is a white fish species found predominantly in the Atlantic and Pacific Oceans and is popular in European, South American, and African cuisines. It features a mild flavor with a firm, flaky texture, making it versatile for grilling, frying, or baking. Nutritionally, hake is an excellent source of high-quality protein, vital for muscle repair and overall body function. It is low in fat, particularly saturated fat, and contains essential micronutrients like selenium, phosphorus, and vitamin B12. These nutrients support immune function, bone health, and energy production. Hake additionally has omega-3 fatty acids, although in lower amounts compared to fatty fish like salmon, making it a leaner seafood choice ideal for heart-friendly diets.
Health Benefits
- Supports muscle growth and repair due to its high protein content (approximately 19g per 100g serving).
- Promotes energy metabolism and cognitive function, thanks to its vitamin B12 content (about 2μg per 100g, providing over 80% of daily needs).
- Strengthens the immune system and protects from cellular damage due to selenium (23μg per 100g, about 40% of daily recommendation).
Dietary Considerations
Selection and Storage
Store raw hake in the refrigerator at 32°F (0°C) and consume within 1-2 days for the best quality. For longer storage, freeze in airtight packaging and consume within three months.
Common Questions About Hake fish Nutrition
Is Hake fish high in protein?
Yes, hake fish is an excellent source of protein, offering approximately 19-20 grams of protein per 100 grams. It is a lean protein option with low fat content, making it ideal for muscle building and repair.
Can I eat hake fish on a keto diet?
Yes, hake fish is suitable for a keto diet due to its low carbohydrate content—less than 1 gram of carbs per 100 grams. Its high protein and healthy fat profile align well with the keto diet principles.
What are the health benefits of eating hake fish?
Hake fish is a rich source of vitamins and nutrients like vitamin B12, selenium, and phosphorus, which support energy levels, bone health, and immune system function. It is also low in saturated fat, making it heart-friendly. However, like all fish, mercury levels should be monitored, especially for pregnant women and children.
What is the recommended serving size for hake fish?
A typical serving size of hake fish is 100-120 grams for adults, which provides a good balance of protein, healthy fats, and essential nutrients. This amount is sufficient for most dietary needs and meal planning.
How does hake fish compare to cod or haddock in terms of nutrition?
Hake fish has a similar protein content to cod and haddock, at around 19-20 grams per 100 grams. However, hake tends to be slightly lower in calories, at approximately 90-100 calories per 100 grams, making it a leaner choice for those focusing on calorie control.
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.
