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Hake Fillet, Raw

Hake Fillet, Raw

EverydayRaw

Hake fillet is a mild-flavored whitefish closely related to cod and haddock, prized for its lean, flaky texture and versatility in cooking. This raw preparation features delicate white flesh that remains moist when baked, grilled, or pan-seared, while providing high-quality protein with minimal fat content. As a sustainable seafood choice, hake is rich in B vitamins for energy metabolism and selenium for antioxidant support, making it a nutrient-dense option for balanced diets.

Macro Impact

A 4 oz serving contains 91 calories, 20g protein, 0g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 91 calories?
Walking3.5 mph, moderate pace
21 min
YogaModerate effort, gentle pace
15 min
SwimmingModerate effort, freestyle
12 min
Biking12-14 mph, moderate effort
9 min
StairsStair climbing, moderate pace
11 min
Running5 mph (12 min/mile)
8 min

Nutrition Facts

Serving size4 oz (113.4 g)
Amount per serving
Calories91
% Daily Value*
Total Fat1g
1%
Saturated Fat0.3g
1%
Trans Fat0g
Polyunsaturated Fat0.5g
Monounsaturated Fat0.3g
Cholesterol76mg
25%
Sodium83mg
4%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein20g
Vitamin D0.8mcg
4%
Calcium51mg
4%
Iron0.8mg
4%
Potassium348mg
7%

* 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
1 / 78 g
1%
Monounsaturated
0 / 31 g
1%
Polyunsaturated
0 / 23 g
2%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
76 / 300 g
25%
Omega 3
0 / 5 g
6%
Omega 6
0 / 19 g
1%
Omega 9
0 g
Protein
Protein
20 / 80 g
25%
Amino Acids
Histidine
1 / 3 g
20%
Isoleucine
1 / 2 g
60%
Leucine
2 / 3 g
55%
Lysine
2 / 2 g
80%
Methionine
1 / 1 g
52%
Phenylalanine
1 / 2 g
41%
Threonine
1 / 1 g
76%
Tryptophan
0 / 0 g
73%
Valine
1 / 2 g
52%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
3 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
8%
Riboflavin, B2
0 / 1 mg
11%
Niacin, B3
3 / 15 mg
17%
Pantothenic Acid, B5
0 / 5 mg
5%
Pyridoxine, B6
0 / 1 mg
15%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
2 / 2 mcg
85%
Folate
15 / 400 mcg
4%
Vitamin A
11 / 800 mcg
1%
Vitamin C
0 / 83 mg
0%
Vitamin D
1 / 15 mcg
5%
Vitamin E
0 / 15 mg
3%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
51 / 1k mg
5%
Copper
0 / 1 mg
3%
Iron
1 / 13 mg
6%
Magnesium
26 / 370 mg
7%
Manganese
0 / 2 mg
6%
Phosphorous
206 / 700 mg
29%
Potassium
348 / 3k mg
12%
Selenium
33 / 55 mcg
59%
Sodium
83 / 2.3k mg
4%
Zinc
1 / 10 mg
7%
Chromium
1 / 30 mcg
4%
Molybdenum
0 / 45 mcg
0%
Iodine
136 / 150 mcg
91%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
92 g
Caffeine
0 mg
Choline
74 mg
Taurine
0 mg

References

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

  1. 1.Fish, hake (whiting), mixed species, raw. Canadian Nutrient File. Food ID 3089.
  2. 2.Hake, raw. Frida. Public Food Key 475.

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.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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