1 serving (100 grams) contains 85 calories, 18.0 grams of protein, 1.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
202.4 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.4 g | 3% | |
| Saturated Fat | 0.5 g | 2% | |
| 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 | 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 Merluza
Merluza, commonly referred to as hake, is a type of whitefish found primarily in the North Atlantic and Mediterranean waters. It is a staple in Mediterranean, Spanish, and Portuguese cuisines, prized for its tender texture and mild flavor. Nutritionally, merluza is a low-calorie, high-protein food with minimal fats and zero carbohydrates, making it an excellent choice for a balanced diet. A 100-gram serving provides approximately 85 calories, 18 grams of protein, and is rich in Vitamin D, a crucial nutrient for bone health and immune function.
Health Benefits
- High in protein (18g per 100g), which supports muscle repair and overall health.
- Provides 200 IU of Vitamin D per 100g, essential for calcium absorption and bone health.
- Low in fat (1g per 100g), making it a heart-healthy protein option.
- Contains iron (0.5mg per 100g), supporting red blood cell production and oxygen transport.
- Low calorie (85 calories per 100g), suitable for weight management diets.
Dietary Considerations
Selection and Storage
Store fresh merluza in the refrigerator at 0-4°C and consume within 2 days, or freeze at -18°C for up to 3 months to maintain quality. Thaw in the refrigerator before cooking.
Common Questions About Merluza Nutrition
Is merluza high in protein?
Yes, merluza is an excellent source of protein, providing 18 grams of protein per 100-gram serving. This makes it a lean and healthy source of protein, ideal for those looking to maintain or build muscle.
Can I eat merluza on a keto diet?
Absolutely! Merluza contains 0 grams of carbohydrates, making it perfectly suitable for a keto diet. Its high protein and low fat content also make it a healthy choice for maintaining your macros.
What are the health benefits of eating merluza?
Merluza is a nutrient-dense fish that is high in protein and low in calories, fat, and sodium, making it heart-healthy and ideal for weight management. It also contains essential vitamins and minerals, such as B vitamins, phosphorus, and selenium, which support energy metabolism and the immune system.
What is the recommended portion size for merluza?
A typical serving size for merluza is about 100-150 grams, which provides roughly 85-130 calories and 18-27 grams of protein depending on the portion. This is an ideal size for a balanced meal when paired with vegetables and healthy fats.
How does merluza compare to other white fish like cod?
Merluza is very similar to cod in terms of nutrition, with both being low in calories and fat while rich in protein. One key difference is that merluza tends to have a slightly softer texture and is often less expensive, making it an affordable alternative to cod.
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.
