17 Fit Food calories Fish and seafood
Hake calories and nutrition facts
Per 100 g: 83 kcal — 17.6 g protein, 1.4 g fat and 0 g carbs.
Spain can’t get enough of hake, battering it as merluza a la romana or cooking it in salsa verde with clams, while in Britain it’s a softer, often cheaper alternative to cod. The flesh is delicate, so it suits pan-roasting or gentle braising better than fierce grilling. Very lean at about 83 kcal per 100 g raw, it’s rich in selenium, vitamin D and vitamin B12.
- High in protein
- Low fat
- Low salt
- High in selenium
- Protein 85%
- Fat 15%
- Carbs 0%
In everyday portions
- Typical serving · 150 g 124 kcal
- 100 kcal is 120 g this much of it gives 100 kcal
- 20 g of protein is 115 g this much to eat for 20 g of protein
- Energy density Low 0.83 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Raw | 83 | 17.6 | 1.4 | 0 |
| Braised | 112 | 21.2 | 3 | 0 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Raw
Energy and macros
- Energy 83 kcal 4%
- Protein 17.6 g 35%
- Fat 1.4 g 2%
- Carbs available, without fibre 0 g 0%
- Fibre 0 g
- Salt 0.25 g 4%
Where the calories come from
- Protein 85%
- Fat 15%
- Carbs 0%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 2.1 µg 43%
- Vitamin E 0.25 mg 2%
- Vitamin K 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin B1 (thiamin) 0.08 mg 7%
- Vitamin B2 (riboflavin) 0.17 mg 12%
- Vitamin B3 (niacin) 1.7 mg 11%
- Vitamin B5 (pantothenic acid) 0 mg 0%
- Vitamin B6 0.18 mg 13%
- Folate (B9) 9 µg 4%
- Vitamin B12 1 µg 40%
- Choline no data
Minerals
- Potassium 332 mg 17%
- Calcium 25.3 mg 3%
- Phosphorus 160 mg 23%
- Magnesium 22.9 mg 6%
- Iron 1 mg 7%
- Zinc 0.64 mg 6%
- Copper 0.082 mg 8%
- Manganese 0.035 mg 2%
- Selenium 31.2 µg 57%
- Iodine 37.6 µg 25%
- Sodium 98.6 mg 4%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- Low fat
- Low salt
- High in selenium
- High in vitamin D
- High in vitamin B12
- Source of iodine
- Source of phosphorus
- Source of potassium
Braised
Energy and macros
- Energy 112 kcal 6%
- Protein 21.2 g 42%
- Fat 3 g 4%
- Carbs available, without fibre 0 g 0%
- Fibre 0 g
- Salt 0.25 g 4%
Where the calories come from
- Protein 76%
- Fat 24%
- Carbs 0%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 7.5 µg <1%
- Vitamin D 3.2 µg 64%
- Vitamin E 0.6 mg 5%
- Vitamin K no data
- Vitamin C 0 mg 0%
- Vitamin B1 (thiamin) 0.052 mg 5%
- Vitamin B2 (riboflavin) 0.086 mg 6%
- Vitamin B3 (niacin) 2.6 mg 17%
- Vitamin B5 (pantothenic acid) 0.24 mg 4%
- Vitamin B6 0.23 mg 16%
- Folate (B9) 26.4 µg 13%
- Vitamin B12 1.6 µg 64%
- Choline no data
Minerals
- Potassium 290 mg 14%
- Calcium 41.8 mg 5%
- Phosphorus 190 mg 27%
- Magnesium 29.2 mg 8%
- Iron 0.3 mg 2%
- Zinc 0.55 mg 6%
- Copper 0.05 mg 5%
- Manganese 0.05 mg 2%
- Selenium 22 µg 40%
- Iodine 42 µg 28%
- Sodium 99.2 mg 4%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- Low fat
- Low salt
- High in vitamin D
- High in vitamin B12
- High in selenium
- Source of iodine
- Source of phosphorus
- Source of vitamin B3
- Source of vitamin B6
Fish and seafood
Among fish and seafood
The category in the 17 Fit catalog: 183 foods. Compared per 100 g.
- 85% Fewer calories than 85% of fish and seafood.
Similar in composition
The foods with the nearest calories and macros.
The whole table: Fish and seafood17 Fit
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Where these numbers come from
ANSES-CIQUAL (France), code 26044.
Carbs are available carbohydrates, without fibre, as on EU labels.