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Hake Steaks, Raw

Hake Steaks, Raw

EverydayRaw

Hake steaks are boneless, skin-on portions cut from a lean whitefish in the Gadidae family, closely related to cod and haddock. This marine fish offers a mild, slightly sweet flavor with a softer texture than its firmer relatives, along with high-quality protein, low saturated fat content, and notable levels of selenium and vitamin B12. The skin-on preparation helps retain moisture during cooking and provides additional omega-3 fatty acids, making these steaks ideal for pan-searing, baking, or grilling in calorie-conscious diets.

Macro Impact

A 4 oz serving contains 102 calories, 21g protein, 0g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 102 calories?
Walking3.5 mph, moderate pace
24 min
YogaModerate effort, gentle pace
17 min
SwimmingModerate effort, freestyle
13 min
Biking12-14 mph, moderate effort
11 min
StairsStair climbing, moderate pace
12 min
Running5 mph (12 min/mile)
9 min

Nutrition Facts

Serving size4 oz (113.4 g)
Amount per serving
Calories102
% Daily Value*
Total Fat1g
2%
Saturated Fat0.3g
1%
Trans Fat0g
Polyunsaturated Fat0.5g
Monounsaturated Fat0.3g
Cholesterol76mg
25%
Sodium82mg
4%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein21g
Vitamin D0.8mcg
4%
Calcium54mg
4%
Iron0.4mg
2%
Potassium282mg
6%

* 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
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
21 / 80 g
26%
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
6%
Riboflavin, B2
0 / 1 mg
4%
Niacin, B3
2 / 15 mg
10%
Pantothenic Acid, B5
0 / 5 mg
5%
Pyridoxine, B6
0 / 1 mg
14%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
3 / 2 mcg
109%
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
54 / 1k mg
5%
Copper
0 / 1 mg
4%
Iron
0 / 13 mg
3%
Magnesium
24 / 370 mg
6%
Manganese
0 / 2 mg
6%
Phosphorous
252 / 700 mg
36%
Potassium
282 / 3k mg
9%
Selenium
36 / 55 mcg
66%
Sodium
82 / 2.3k mg
4%
Zinc
1 / 10 mg
11%
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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