Hake, Raw
Raw hake is a light and lean fish with low calories and a notable protein content that supports muscle health. It is very low in fat, especially saturated fats, making it a great choice for a balanced diet. The fish provides important minerals such as potassium, phosphorus, and calcium which are essential for bodily functions. Additionally, it contains vitamin B12 that aids in energy metabolism and overall wellness.
Macronutrient distribution
A Serving (113 g) of Hake, Raw contains 90 calories, 19.5 g of protein, 0 g of carbohydrates, and 1 g of fat.
- Protein
- 19.5 g90%
- Fat
- 1 g10%
of calories
Calorie Burn
How long would it take to burn off 90 calories?
- Walking3.5 mph, moderate pace16 min
- YogaModerate effort, gentle pace23 min
- SwimmingFreestyle, moderate effort12 min
- Biking12–14 mph, moderate effort9 min
- StairsStair climbing, moderate pace11 min
- Running5 mph (12 min/mile)8 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (113 g)
Fats
- Total Fat1 / 83 g(1%)
- Saturated Fat0.19 / 25 g(1%)
- Monounsaturated Fat0.2 g
- Polyunsaturated Fat0.31 g
- Cholesterol75.7 / 300 mg(25%)
- Omega-30.29 g
- Omega-60.1 g
- Omega-90.2 g
- Oleic Acid0.18 g
- Erucic Acid0.01 g
- Stearic Acid0.04 g
- Linoleic Acid0.1 g
- Myristic Acid0.05 g
- Palmitic Acid0.18 g
- Eicosenoic Acid0.01 g
- Docosahexaenoic Acid (DHA)0.15 g
- Docosapentaenoic Acid (DPA)0.02 g
- Eicosapentaenoic Acid (EPA)0.11 g
Protein
- Protein19.5 / 56 g(35%)
Amino Acids
- Lysine1.9 g
- Serine0.84 g
- Valine1.1 g
- Alanine1.3 g
- Cystine0.22 g
- Proline0.73 g
- Arginine1.2 g
- Histidine0.61 g
- Threonine0.91 g
- Isoleucine0.95 g
- Methionine0.61 g
- Tryptophan0.23 g
- Glutamic Acid3.1 g
- Aspartic Acid2.1 g
- Phenylalanine0.81 g
- Glycine0.99 g
- Leucine1.7 g
- Tyrosine0.7 g
Vitamins
- Vitamin A11.3 / 900 ug(1%)
- Vitamin C0.22 / 90 mg(0%)
- Vitamin D0.79 / 15 ug(5%)
- Vitamin E0.4 / 15 mg(3%)
- Vitamin K0.06 / 120 ug(0%)
- Vitamin B60.19 / 1.3 mg(15%)
- Vitamin B122 / 2.4 ug(85%)
- Thiamin (B1)0.09 / 1.2 mg(8%)
- Riboflavin (B2)0.14 / 1.3 mg(10%)
- Niacin (B3)2.5 / 16 mg(16%)
- Folate14.1 / 400 ug(4%)
- Pantothenic Acid (B5)0.12 / 5 mg(2%)
- Choline73.7 / 550 mg(13%)
Minerals
- Calcium50.8 / 1,000 mg(5%)
- Iron0.76 / 8 mg(9%)
- Magnesium25.4 / 420 mg(6%)
- Phosphorus205.7 / 700 mg(29%)
- Potassium346.9 / 3,400 mg(10%)
- Sodium82.5 / 2,300 mg(4%)
- Zinc0.67 / 11 mg(6%)
- Copper0.03 / 0.9 mg(4%)
- Manganese0.06 / 2.3 mg(2%)
- Selenium32.8 / 55 ug(60%)
- Iodine135.6 / 150 ug(90%)
- Chromium1.1 / 35 ug(3%)
Other
- Water91.6 / 3,700 g(2%)
Sources
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