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Grilled Hake

Grilled Hake

EverydayCooked

Grilled hake is a lean, mild-flavored whitefish prized for its high-quality protein and low saturated fat content. This saltwater fish develops a lightly charred exterior and moist, flaky texture when grilled, while retaining significant amounts of selenium and vitamin B12. Its delicate flavor profile and heart-healthy nutritional properties make it a versatile choice for low-calorie diets and Mediterranean-inspired meals.

Macro Impact

A 3 oz serving contains 63 calories, 12g protein, 0g carbs, and 2g fat.

Calorie Burn

How long would it take to burn off 63 calories?
Walking3.5 mph, moderate pace
15 min
YogaModerate effort, gentle pace
11 min
SwimmingModerate effort, freestyle
8 min
Biking12-14 mph, moderate effort
6 min
StairsStair climbing, moderate pace
7 min
Running5 mph (12 min/mile)
5 min

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories63
% Daily Value*
Total Fat2g
2%
Saturated Fat0.3g
1%
Trans Fat0g
Polyunsaturated Fat0.7g
Monounsaturated Fat0.6g
Cholesterol15mg
5%
Sodium170mg
7%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein12g
Vitamin D2mcg
9%
Calcium9mg
1%
Iron0.3mg
2%
Potassium187mg
4%

* 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
0 / 275 g
0%
Fiber
0 / 28 g
0%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
2 / 78 g
2%
Monounsaturated
1 / 31 g
2%
Polyunsaturated
1 / 23 g
3%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
15 / 300 g
5%
Omega 3
0 / 5 g
7%
Omega 6
0 / 19 g
2%
Omega 9
1 g
Protein
Protein
12 / 80 g
15%
Amino Acids
Histidine
0 / 3 g
9%
Isoleucine
1 / 2 g
44%
Leucine
1 / 3 g
34%
Lysine
1 / 2 g
39%
Methionine
0 / 1 g
24%
Phenylalanine
0 / 2 g
24%
Threonine
0 / 1 g
40%
Tryptophan
0 / 0 g
35%
Valine
1 / 2 g
34%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
1 g
Aspartic Acid
1 g
Glutamic Acid
2 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
5%
Riboflavin, B2
0 / 1 mg
9%
Niacin, B3
2 / 15 mg
14%
Pantothenic Acid, B5
0 / 5 mg
7%
Pyridoxine, B6
0 / 1 mg
13%
Biotin, B7
3 / 30 mcg
9%
Cobalamin, B12
1 / 2 mcg
53%
Folate
4 / 400 mcg
1%
Vitamin A
9 / 800 mcg
1%
Vitamin C
0 / 83 mg
0%
Vitamin D
2 / 15 mcg
11%
Vitamin E
1 / 15 mg
6%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
9 / 1k mg
1%
Copper
0 / 1 mg
4%
Iron
0 / 13 mg
3%
Magnesium
26 / 370 mg
7%
Manganese
0 / 2 mg
0%
Phosphorous
170 / 700 mg
24%
Potassium
187 / 3k mg
6%
Selenium
26 / 55 mcg
46%
Sodium
170 / 2.3k mg
7%
Zinc
0 / 10 mg
4%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
34 / 150 mcg
23%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
66 g
Caffeine
0 mg
Choline
51 mg
Taurine
17 mg

References

Data on this page was sourced from a publicly available first-party datasource.

  1. 1.Fish, hake (whiting), mixed species, baked or broiled. Canadian Nutrient File. Food ID 3090.

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.

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