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Breaded Hake

Breaded Hake

Everyday

Breaded hake is a prepared seafood dish featuring fillets of this mild-flavored whitefish from the cod family, coated in seasoned breadcrumbs or batter. The crisp golden exterior contrasts with the fish’s naturally flaky, low-fat flesh, though frying adds moderate carbohydrates and fat compared to grilled preparations. While hake itself provides lean protein and B vitamins, the breading often contains wheat, making this version unsuitable for gluten-free diets unless specified.

Macro Impact

A 3 oz serving contains 150 calories, 8g protein, 15g carbs, and 6g fat.

Calorie Burn

How long would it take to burn off 150 calories?
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35 min
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25 min
SwimmingModerate effort, freestyle
19 min
Biking12-14 mph, moderate effort
15 min
StairsStair climbing, moderate pace
17 min
Running5 mph (12 min/mile)
13 min

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories150
% Daily Value*
Total Fat6g
8%
Saturated Fat0.5g
3%
Trans Fat0g
Polyunsaturated Fat2g
Monounsaturated Fat4g
Cholesterol10mg
3%
Sodium320mg
14%
Total Carbohydrate15g
5%
Dietary Fiber0.8g
3%
Total Sugars0.8g
Includes Added Sugars0.4g
1%
Protein8g
Vitamin D0.8mcg
4%
Calcium26mg
2%
Iron0.3mg
2%
Potassium255mg
5%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
15 / 275 g
5%
Fiber
1 / 28 g
3%
Sugars
1 g
Added Sugars
0 / 50 g
1%
Soluble Fiber
0 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
13 g
Fat
Total Fat
6 / 78 g
8%
Monounsaturated
4 / 31 g
12%
Polyunsaturated
2 / 23 g
7%
Saturated
1 / 23 g
2%
Trans
0 g
Cholesterol
10 / 300 g
3%
Omega 3
1 / 5 g
14%
Omega 6
1 / 19 g
6%
Omega 9
4 g
Protein
Protein
8 / 80 g
10%
Amino Acids
Histidine
0 / 3 g
9%
Isoleucine
0 / 2 g
27%
Leucine
1 / 3 g
20%
Lysine
1 / 2 g
29%
Methionine
0 / 1 g
16%
Phenylalanine
0 / 2 g
18%
Threonine
0 / 1 g
26%
Tryptophan
0 / 0 g
24%
Valine
0 / 2 g
23%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
1 g
Aspartic Acid
1 g
Glutamic Acid
1 g
Glycine
1 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
7%
Riboflavin, B2
0 / 1 mg
7%
Niacin, B3
2 / 15 mg
11%
Pantothenic Acid, B5
0 / 5 mg
5%
Pyridoxine, B6
0 / 1 mg
7%
Biotin, B7
2 / 30 mcg
6%
Cobalamin, B12
1 / 2 mcg
53%
Folate
9 / 400 mcg
2%
Vitamin A
17 / 800 mcg
2%
Vitamin C
0 / 83 mg
0%
Vitamin D
1 / 15 mcg
6%
Vitamin E
2 / 15 mg
11%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
26 / 1k mg
3%
Copper
0 / 1 mg
9%
Iron
0 / 13 mg
3%
Magnesium
17 / 370 mg
5%
Manganese
0 / 2 mg
8%
Phosphorous
170 / 700 mg
24%
Potassium
255 / 3k mg
9%
Selenium
30 / 55 mcg
54%
Sodium
321 / 2.3k mg
14%
Zinc
1 / 10 mg
6%
Chromium
2 / 30 mcg
6%
Molybdenum
4 / 45 mcg
9%
Iodine
26 / 150 mcg
17%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
51 g
Caffeine
0 mg
Choline
55 mg
Taurine
34 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Fish fillet, breaded, deepfried, fast food. Frida. Public Food Key 1465.
  2. 2.Fish fillet, breaded, fried, delicatessens. Frida. Public Food Key 1652.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

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