Hake belongs to a group of white lean fish and contains a range of health benefits. Not only does it have a high selenium content, but it also considered a great source of potassium and phosphorus too. In our opinion, hake is a great fish choice for a healthy diet. Hake also contains essential amino acids which helps support the muscles in the body as we age and largely contains mostly B vitamins. As well as that, hake provides phosphorus, potassium and selenium in significant quantities.
A rich source of: potassium, phosphorous, selenium, vitamin B12, niacin.
Hake, flesh only, raw
| Energy (kcal) | 92 |
| Energy (kJ) | 387 |
| Water (g) | 79 |
| Starch (g) | 0 |
| Total sugars (g) | 0 |
| Glucose (g) | 0 |
| Fructose (g) | 0 |
| Sucrose (g) | 0 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 18 |
| Protein (g)/100kcal | 19.6 |
| Protein % of calories | 78.3 |
| Carbohydrate (g) | 0 |
| Carbohydrate (g)/100kcal | 0 |
| Carb % of calories | 0 |
| Fat (g) | 2.2 |
| Fat (g)/100kcal | 2.4 |
| Fat % of calories | 21.5 |
| Satd FA /100g fd (g) | 0.3 |
| Mono FA /100g food (g) | 0.6 |
| Poly FA /100g food (g) | 0.5 |
| Sodium (mg) | 299 |
| Potassium (mg) | 104 |
| Calcium (mg) | 69 |
| Magnesium (mg) | 12 |
| Phosphorus (mg) | 180 |
| Iron (mg) | 1 |
| Copper (mg) | 0.1 |
| Zinc (mg) | 0.5 |
| Chloride (mg) | 270 |
| Manganese (mg) | 0.2 |
| Selenium (µg) | 5 |
| Iodine (µg) | N |
| Vitamin D (µg) | N |
| Vitamin E (mg) | N |
| Thiamin (mg) | 0.1 |
| Riboflavin (mg) | 0.1 |
| Niacin (mg) | 0.4 |
| Tryptophan/60 (mg) | 1.3 |
| Niacin equivalent (mg) | 1.9 |
| Vitamin B6 (mg) | 0.1 |
| Vitamin B12 (µg) | 0.6 |
| Folate (µg) | 9 |
| Pantothenate (mg) | 0.3 |
| Biotin (µg) | 4 |
| Vitamin C (mg) | 0 |
| NSP (g) Non-starch polysaccharide | 0 |
| Cholesterol (mg) | 23 |
| Retinol (µg) | N |
| Carotene (µg) | 116 |
| Retinol Equivalent (µg) | N |
Hake, flesh only, grilled
| Energy (kcal) | 113 |
| Energy (kJ) | 478 |
| Water (g) | 74.1 |
| Starch (g) | 0 |
| Total sugars (g) | 0 |
| Glucose (g) | 0 |
| Fructose (g) | 0 |
| Sucrose (g) | 0 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 22.2 |
| Protein (g)/100kcal | 19.7 |
| Protein % of calories | 78.6 |
| Carbohydrate (g) | 0 |
| Carbohydrate (g)/100kcal | 0 |
| Carb % of calories | 0 |
| Fat (g) | 2.7 |
| Fat (g)/100kcal | 2.4 |
| Fat % of calories | 21.5 |
| Satd FA /100g fd (g) | 0.4 |
| Mono FA /100g food (g) | 0.7 |
| Poly FA /100g food (g) | 0.7 |
| Sodium (mg) | 210 |
| Potassium (mg) | 230 |
| Calcium (mg) | 80 |
| Magnesium (mg) | 19 |
| Phosphorus (mg) | 120 |
| Iron (mg) | 1 |
| Copper (mg) | 0.1 |
| Zinc (mg) | 1.4 |
| Chloride (mg) | 325 |
| Manganese (mg) | 0.2 |
| Selenium (µg) | N |
| Iodine (µg) | N |
| Vitamin D (µg) | N |
| Vitamin E (mg) | N |
| Vitamin K1 (µg) | 2.7 |
| Thiamin (mg) | 0.3 |
| Riboflavin (mg) | 0.1 |
| Niacin (mg) | 1.4 |
| Tryptophan/60 (mg) | 1.3 |
| Niacin equivalent (mg) | 2.7 |
| Vitamin B6 (mg) | 0.1 |
| Vitamin B12 (µg) | 1 |
| Folate (µg) | 11 |
| Pantothenate (mg) | 0.4 |
| Biotin (µg) | 4 |
| Vitamin C (mg) | N |
| NSP (g) Non-starch polysaccharide | 0 |
| Cholesterol (mg) | 28 |
| Retinol (µg) | 0 |
| Carotene (µg) | N |
| Retinol Equivalent (µg) | N |