Haddock
Halibut
Hake Fish
A mild, flaky white fish similar to cod or haddock but with a slightly softer texture. A low-fat protein option, making it ideal for healthy meals like steamed fish or light stews.
110
1 medium fillet
(150 grams)
CAL
A
Nutri-Score
Lean and protein-rich, low in fat, and a great source of essential nutrients.
Value per 100 grams & per cup (150g):
75 kcal | 110 kcal
Protein
15.3 grams | 23 grams
Fats
1 gram | 1.2 grams
Carbohydrates
None
Fiber
None
Vitamins & Nutrients
- Vitamin B12: Supports red blood cell formation and brain function.
- Niacin (B3): Aids energy metabolism and skin health.
- Phosphorus: Strengthens bones and teeth.
- Selenium: An antioxidant that supports the immune system.
Satiety and Feelings
Hake is a light yet filling option due to its high protein content and low fat. Its soft, flaky texture makes it easy to digest while still satisfying.
What does 100 g look like?
Roughly half of a medium fillet, about the size of your palm, or around 2/3 cup chopped raw hake.
What does 2000/2500 calories look like?
About 13 hake fillets (2.5 kg | 5.5 lbs) or 15–20 cups chopped raw hake.
Daily Value per 100 grams %
Did you know?
Hake belongs to the cod family, but tends to have a softer texture and slightly sweeter flavor.
Found mainly in the Atlantic and Mediterranean, hake is especially popular in Spanish, Portuguese, and South African cuisines.
It is often used in traditional dishes like Basque-style hake (merluza a la vasca).
Hake fillets are so delicate that they’re often frozen at sea immediately after catch to maintain freshness.
Drawback
Very mild taste may require herbs, spices, or sauces for flavor.
Can flake apart easily when cooking if overhandled.
Sustainability varies — look for MSC-certified hake to ensure responsible fishing.
