Calories in hake: 92 kcal per 100 g

What’s in a 140 g fillet

More than half of a fillet is water. The rest is 25.2 g protein and 3.1 g fat.

3.1 gFat

25.2 gProtein

111 gWater

1.1 gMinerals and the rest

3.1 gFat
25.2 gProtein
111 gWater
1.1 gMinerals and the rest

Below average for fish and seafood

Hake is 92 kcal per 100 g. The 170 fish and seafood in this database average 138.

Hake92

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 fillet0.35 g

Vitamins and minerals in hake

Nothing reaches the “high in” level, but one of the 9 count as a source, led by phosphorus.

38 %

Phosphorus

266 mg in a 140 g fillet

117th of 168 fish and seafood

Phosphorus contributes to normal energy-yielding metabolism and to the maintenance of normal bones and teeth.

Potassium378 mg19 %

Chloride116 mg15 %

Magnesium32.2 mg8.6 %

Iron0.7 mg5 %

Zinc0.42 mg4.2 %

Only a trace

Vitamin D
Vitamin C

Show all 9 with amounts

Phosphorus266 mg, 38 %

Potassium378 mg, 19 %

Chloride116 mg, 15 %

Magnesium32.2 mg, 8.6 %

Iron0.7 mg, 5 %

Zinc0.42 mg, 4.2 %

Copper0.04 mg, 4.2 %

Calcium19.6 mg, 2.5 %

Manganese0.03 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 hake doesn’t give you. And where to find it.

No recorded vitamin D or vitamin C, and only 3 % of the zinc reference intake per 100 g.

Vitamin D

Tracein hake

Find it inBloater, grilled500 % per 100 g

Vitamin C

Tracein hake

Find it inCherries, West Indian2150 % per 100 g

Zinc

3%in hake, per 100 g

Find it inOysters, raw592 % per 100 g

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Made in Cambridgeshire

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

Hake against other fish and seafood

Per 100 g, kippers (grilled) has the most phosphorus in this comparison, followed by haddock (grilled).

270mg

232mg

210mg

190mg

171mg

Kippers, grilled+80 mg

Haddock, grilled+42 mg

Ling, raw+20 mg

Hake, flesh only, rawthis page

Hoki, raw0 mg

Tuna, canned in brine, drained−19 mg

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

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Questions about hake

The questions people ask about hake, answered from the dataset.

How many calories are in a portion of hake?

A typical portion (140 g, one fillet) gives 129 kcal. Per 100 g the figure is 92 kcal.

Is hake a source of phosphorus?

It is a source of phosphorus: 190 mg per 100 g, 27 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.

Which vitamins and minerals does hake have most of?

By share of the daily reference intake: phosphorus (190 mg, 27 %), potassium (270 mg, 14 %) and chloride (83 mg, 10 %) per 100 g.

Is hake a good source of protein?

Hake, flesh only, raw has 18 g protein per 100 g, 78 % 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 16-070, Hake, flesh only, raw, published by Public Health England under the Open Government Licence v3.0. Main data references: Fish and Fish Products Supplement, 1993. 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.