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Skinless Hake Fillet, Raw

Skinless Hake Fillet, Raw

EverydayRaw

Skinless hake fillet is a lean, mild-flavored whitefish from the cod family, prized for its tender, flaky texture when cooked. This raw preparation offers a high-protein, low-fat profile rich in selenium and vitamin B12, with a more delicate structure than firmer relatives like cod or haddock. Its versatility suits baking, grilling, or pan-searing, and its minimal saturated fat content aligns with heart-healthy and low-calorie dietary goals. Sustainably sourced options are widely available, making it an eco-conscious seafood choice.

Macro Impact

A 4 oz serving contains 90 calories, 20g protein, 0g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 90 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 g)
Amount per serving
Calories90
% Daily Value*
Total Fat1.0g
1%
Saturated Fat0.2g
1%
Trans Fat0g
Polyunsaturated Fat0.3g
Monounsaturated Fat0.2g
Cholesterol38mg
13%
Sodium82mg
4%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein20g
Vitamin D0.8mcg
4%
Calcium51mg
4%
Iron0.8mg
4%
Potassium347mg
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
1%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
38 / 300 g
13%
Omega 3
0 / 5 g
3%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
20 / 80 g
24%
Amino Acids
Histidine
1 / 3 g
20%
Isoleucine
1 / 2 g
60%
Leucine
2 / 3 g
54%
Lysine
2 / 2 g
80%
Methionine
1 / 1 g
51%
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
2 / 15 mg
16%
Pantothenic Acid, B5
0 / 5 mg
2%
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
25 / 370 mg
7%
Manganese
0 / 2 mg
3%
Phosphorous
206 / 700 mg
29%
Potassium
347 / 3k mg
12%
Selenium
33 / 55 mcg
60%
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
90%
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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