Raw Hake Fillet
Hake fillet is a lean source of high-quality protein, ideal for a light and nutritious meal. It provides beneficial minerals such as potassium and phosphorus, which support overall bodily functions. This fish is also a source of vitamin B12, important for energy metabolism. With its low calorie and fat content, it suits well those aiming for balanced and wholesome eating.
Macronutrient distribution
A Serving (113.4 g) of Raw Hake Fillet contains 91 calories, 19.6 g of protein, 0 g of carbohydrates, and 1.1 g of fat.
- Protein
- 19.6 g89%
- Fat
- 1.1 g11%
of calories
Calorie Burn
How long would it take to burn off 91 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 pace12 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 (113.4 g)
Fats
- Total Fat1.1 / 83 g(1%)
- Saturated Fat0.28 / 25 g(1%)
- Monounsaturated Fat0.32 g
- Polyunsaturated Fat0.48 g
- Cholesterol76 / 300 mg(25%)
- Omega-30.29 g
- Omega-60.1 g
- Stearic Acid0.04 g
- Myristic Acid0.05 g
- Palmitic Acid0.18 g
- Docosahexaenoic Acid (DHA)0.15 g
- Docosapentaenoic Acid (DPA)0.02 g
- Eicosapentaenoic Acid (EPA)0.11 g
Protein
- Protein19.6 / 56 g(35%)
Amino Acids
- Lysine1.9 g
- Serine0.85 g
- Valine1.1 g
- Alanine1.3 g
- Cystine0.22 g
- Proline0.73 g
- Arginine1.2 g
- Histidine0.61 g
- Threonine0.91 g
- Isoleucine0.96 g
- Methionine0.61 g
- Tryptophan0.23 g
- Glutamic Acid3.1 g
- Aspartic Acid2.1 g
- Phenylalanine0.81 g
- Glycine1 g
- Leucine1.7 g
- Tyrosine0.7 g
Vitamins
- Vitamin A11.3 / 900 ug(1%)
- 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%)
- Folate14.7 / 400 ug(4%)
- Pantothenic Acid (B5)0.24 / 5 mg(5%)
- Choline73.9 / 550 mg(13%)
Minerals
- Calcium51 / 1,000 mg(5%)
- Iron0.76 / 8 mg(9%)
- Magnesium25.5 / 420 mg(6%)
- Phosphorus206.4 / 700 mg(29%)
- Potassium348.1 / 3,400 mg(10%)
- Sodium82.8 / 2,300 mg(4%)
- Zinc0.67 / 11 mg(6%)
- Copper0.02 / 0.9 mg(3%)
- Manganese0.12 / 2.3 mg(5%)
- Selenium32.5 / 55 ug(59%)
- Iodine136.1 / 150 ug(91%)
- Chromium1.1 / 35 ug(3%)
Other
- Water91.9 / 3,700 g(2%)
Sources
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