Calories in Hake: Per 100 g, Per Serving & Nutrition Facts
How many calories in hake: per 100 g and per serving
Figures are for: Hake fillet, raw
| Nutrient | Per 100 g | Serving: 150 g |
|---|---|---|
| Calories | 89 kcal | 134 kcal |
| Energy (kilojoules) | 372 kJ | 559 kJ |
| Protein | 15 g | 23 g |
| Fat | 2.4 g | 3.6 g |
| incl. saturated | 0.6 g | 0.9 g |
| Total carbohydrates | 1.7 g | 2.6 g |
| incl. sugars | 0 g | 0 g |
| incl. fiber | 0 g | 0 g |
| Salt | 0.5 g | 0.8 g |
*Where the numbers come from
Values per 100 g come from a single record of an open food composition table: ANSES Ciqual 2025 food composition table, code 26048, “Hake, fillet, frozen, raw” — the measured composition of this exact food, raw, as you weigh it before cooking, not an average across tables. Rounded. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label; salt is sodium × 2.5. Table licenses are on the data sources page.
89 kcal (372 kJ) per 100 g · P/F/C 15/2.4/1.7 g
Serving (150 g) — 134 kcal (559 kJ) · Nutri-Score A
Per 100 g: sugar: low saturated fat: low salt: medium fiber: low
Is hake healthy?
Yes. On its nutrient profile, hake is a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Protein: 23 g per serving — 41% of the 56 g daily reference for a 70 kg (154 lb) adult.
A typical serving is 150 g: 134 kcal, 23 g protein, 3.6 g fat and 2.6 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Hake is a white fish of the cod family: lean, with about 15 g of protein per 100 g. It's mostly sold as frozen fillets.
protein 68%fat 24%carbs 8%
Hake calories by weight, 50–300 g
150 g of hake has 134 calories and 200 g has 178. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g |
|---|---|---|
| 50 g | 45 | 7.6 / 1.2 / 0.9 |
| 100 g | 89 | 15 / 2.4 / 1.7 |
| 150 g — typical serving | 134 | 23 / 3.6 / 2.6 |
| 200 g | 178 | 30 / 4.8 / 3.4 |
| 250 g | 223 | 38 / 6 / 4.3 |
| 300 g | 267 | 45 / 7.2 / 5.1 |
Try it with your numbers
Portion → calories and macros
Pick a food and a portion.
Hake: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Hake fillet, raw | 89 | 15 / 2.4 / 1.7 |
| Hake, baked | 95 | 18 / 2.3 / 0 |
| Pan-fried hake | 160 | 17 / 8 / 5.2 |
How much movement is one serving?
A 150 g serving is 134 kcal — roughly 44 min of easy walking or 17 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Hake: swaps and alternatives
No need to swap: hake already gets grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 0 g (red is over 22.5 g), saturated fat 0.6 g (over 5 g) and salt 0.5 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
What to pair hake with
A serving of hake has no fiber (the WHO suggests at least 25 g a day); that's easy to make up on the same plate:
- Broccoli, 150 g — +4.9 g fiber, 53 kcal.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 150 g, a typical serving of hake.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Hake | A | 134 | 23 | 0 |
| Shrimp | A | 143 | 30 | 0 |
| Imitation Crab (Surimi) | A | 149 | 23 | 0 |
| Cod | A | 158 | 35 | 0 |
Hake vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Scallops | 69 | 12 / 0.5 / 3.2 |
| Crawfish | 77 | 16 / 1 / 0 |
| Lobster | 77 | 17 / 0.8 / 0 |
| Mussels | 86 | 12 / 2.2 / 3.7 |
| Hake | 89 | 15 / 2.4 / 1.7 |
| Canned Tuna | 116 | 25 / 1 / 0 |
| Smoked Salmon | 117 | 18 / 4.3 / 0 |
FAQ
How many calories are in 100 g of hake?
100 g of hake has 89 calories, with 15 g protein, 2.4 g fat and 1.7 g carbohydrates.
How many calories are in a serving of hake?
A 150 g serving has 134 calories: 23 g protein, 3.6 g fat and 2.6 g carbs.
What are the macros of hake?
Per 100 g: 15 g protein, 1.7 g carbs and 2.4 g fat. By calories that's about 68% protein, 8% carbs and 24% fat.
How long do you have to walk to burn a serving of hake?
About 44 min of easy walking or 17 min of cycling for a 70 kg (154 lb) person — that's the 134 calories in a 150 g serving.
How much fiber is in hake?
None: dietary fiber comes from plant foods and mushrooms — vegetables, fruit, grains, beans and nuts.
How do the calories in hake change with the type and cooking method?
Per 100 g it ranges from 89 kcal (hake fillet, raw) to 160 kcal (pan-fried hake).