OpenNutrition

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Hake, Poached

Hake, Poached

EverydayCooked

Hake, poached is a lean white fish prepared by gently simmering in liquid to preserve its delicate texture and mild, slightly sweet flavor. This cooking method retains moisture without adding fats, making it a low-calorie source of high-quality protein rich in selenium and vitamin B12. As a member of the cod family, hake offers a flaky consistency when cooked and is often recommended for its sustainable sourcing compared to overfished relatives.

Macro Impact

A 3 oz serving contains 72 calories, 15g protein, 0g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 72 calories?
Walking3.5 mph, moderate pace
17 min
YogaModerate effort, gentle pace
12 min
SwimmingModerate effort, freestyle
9 min
Biking12-14 mph, moderate effort
7 min
StairsStair climbing, moderate pace
8 min
Running5 mph (12 min/mile)
6 min

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories72
% Daily Value*
Total Fat1g
2%
Saturated Fat0.4g
2%
Trans Fat0g
Polyunsaturated Fat0.4g
Monounsaturated Fat0.4g
Cholesterol47mg
16%
Sodium85mg
4%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein15g
Vitamin D2mcg
11%
Calcium17mg
1%
Iron0.3mg
1%
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
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
2%
Monounsaturated
0 / 31 g
1%
Polyunsaturated
0 / 23 g
2%
Saturated
0 / 23 g
2%
Trans
0 g
Cholesterol
47 / 300 g
16%
Omega 3
0 / 5 g
4%
Omega 6
0 / 19 g
1%
Omega 9
0 g
Protein
Protein
15 / 80 g
19%
Amino Acids
Histidine
1 / 3 g
16%
Isoleucine
1 / 2 g
48%
Leucine
1 / 3 g
41%
Lysine
1 / 2 g
61%
Methionine
0 / 1 g
36%
Phenylalanine
1 / 2 g
30%
Threonine
1 / 1 g
64%
Tryptophan
0 / 0 g
80%
Valine
1 / 2 g
41%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
2 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
3%
Riboflavin, B2
0 / 1 mg
7%
Niacin, B3
3 / 15 mg
23%
Pantothenic Acid, B5
0 / 5 mg
7%
Pyridoxine, B6
0 / 1 mg
20%
Biotin, B7
2 / 30 mcg
6%
Cobalamin, B12
1 / 2 mcg
53%
Folate
4 / 400 mcg
1%
Vitamin A
17 / 800 mcg
2%
Vitamin C
0 / 83 mg
0%
Vitamin D
2 / 15 mcg
14%
Vitamin E
0 / 15 mg
3%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
17 / 1k mg
2%
Copper
0 / 1 mg
5%
Iron
0 / 13 mg
2%
Magnesium
26 / 370 mg
7%
Manganese
0 / 2 mg
0%
Phosphorous
170 / 700 mg
24%
Potassium
255 / 3k mg
9%
Selenium
30 / 55 mcg
54%
Sodium
85 / 2.3k mg
4%
Zinc
0 / 10 mg
4%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
34 / 150 mcg
23%
Chlorine
131 / 2.3k mg
6%
Other
Ethyl Alcohol
0 g
Water
64 g
Caffeine
0 mg
Choline
60 mg
Taurine
34 mg

References

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

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