Calories in dab: 74 kcal per 100 g

What’s in a 140 g fillet

More than half of a fillet is water. The rest is 22 g protein and 1.7 g fat.

1.7 gFat

22 gProtein

111 gWater

5.6 gMinerals and the rest

1.7 gFat
22 gProtein
111 gWater
5.6 gMinerals and the rest

Below average for fish and seafood

Dab is 74 kcal per 100 g. The 170 fish and seafood in this database average 138.

Dab74

Fish and seafood average138

Low in sugar and salt

Low sugars and low salt by UK labelling rules, per 100 g.

Sugars, per fillet0 g

Salt, per fillet0.27 g

Vitamins and minerals in dab

Three of the 18 recorded reach the “high in” level. Selenium leads by a long way.

178 %

Selenium

0.098 mg in a 140 g fillet

11th of 131 fish and seafood

Selenium contributes to the normal function of the immune system, to normal thyroid function and to the maintenance of normal hair and nails.

Vitamin B120.0028 mg112 %

Niacin (vitamin B3)7.3 mg46 %

Iodine0.042 mg28 %

Potassium490 mg25 %

Pantothenic acid (vitamin B5)1.2 mg20 %

Only a trace

Vitamin C

Show all 18 with amounts

Selenium0.098 mg, 178 %

Vitamin B120.0028 mg, 112 %

Niacin (vitamin B3)7.3 mg, 46 %

Iodine0.042 mg, 28 %

Potassium490 mg, 25 %

Pantothenic acid (vitamin B5)1.2 mg, 20 %

Vitamin B60.27 mg, 19 %

Thiamin (vitamin B1)0.14 mg, 13 %

Magnesium33.6 mg, 9 %

Riboflavin (vitamin B2)0.11 mg, 8 %

Zinc0.7 mg, 7 %

Vitamin E0.56 mg, 4.7 %

Calcium33.6 mg, 4.2 %

Folate0.007 mg, 3.5 %

Iron0.42 mg, 3 %

Biotin0.0014 mg, 2.8 %

Manganese0.06 mg, 2.8 %

Copper0.01 mg, 1.4 %

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.

What dab doesn’t give you. And where to find it.

No recorded vitamin C, and only 1 % of the copper reference intake and 2 % of the biotin reference intake per 100 g.

Vitamin C

Tracein dab

Find it inCherries, West Indian2150 % per 100 g

Copper

1%in dab, per 100 g

Find it inLiver, calf, fried2386 % per 100 g

Biotin

2%in dab, per 100 g

Find it inLiver, chicken, fried432 % per 100 g

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100 mgVitamin C, 125 %

0.075 mgSelenium, 136 %

0.00125 mgVitamin D, 25 %

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Every 25 g scoop declares 100 mg of vitamin C, 0.00125 mg of vitamin D and 0.075 mg of selenium, alongside other vitamins and minerals. Vitamin C, vitamin D and selenium contribute to the normal function of the immune system.

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Tracked UK delivery

Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.

Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Dab against other fish and seafood

Per 100 g, dab has the most selenium of the 6 here, ahead of kippers (grilled).

0.07mg

0.057mg

0.036mg

0.035mg

0.032mg

0.021mg

Dab, rawthis page

Kippers, grilled−0.013 mg

Red snapper, fried−0.034 mg

Plaice, raw−0.035 mg

Salmon, wild, baked−0.038 mg

Haddock, in batter, fried−0.049 mg

All values per 100 g, from the same dataset. Differences are against dab.

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Questions about dab

What the numbers say to the questions people actually search.

How many calories are in a portion of dab?

A typical portion (140 g, one fillet) gives 104 kcal. Per 100 g the figure is 74 kcal.

Is dab high in selenium?

Yes. Dab, raw has 0.07 mg selenium per 100 g, 127 % of the NRV, above the 30 % threshold for a “high in” claim.

Which vitamins and minerals does dab have most of?

By share of the daily reference intake: selenium (0.07 mg, 127 %), vitamin B12 (0.002 mg, 80 %) and niacin (5.2 mg, 33 %) per 100 g.

Is dab a good source of protein?

Dab, raw has 15.7 g protein per 100 g, 85 % of the energy, which meets the UK threshold for “high protein”.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-038, Dab, raw, published by Public Health England under the Open Government Licence v3.0. Main data references: Souci-Fachman-Kraut (1989) Food composition and nutrition tables 1989/90, and literature sources. Values are per 100 g of the edible part; a fillet is 140 g, one fillet, the usual UK portion for fish and seafood. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 170 fish and seafood kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Frozen Fish Fillets). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.