Calories in grilled hoki: 121 kcal per 100 g

What’s in a 140 g fillet

More than half of a fillet is water, which is why the calories stay low. What is left is mostly protein.

3.8 gFat

33.7 gProtein

101 gWater

1.7 gMinerals and the rest

3.8 gFat
33.7 gProtein
101 gWater
1.7 gMinerals and the rest

About average for fish and seafood

Hoki is 121 kcal per 100 g. The 170 fish and seafood in this database average 138.

Hoki121

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 fillet0.42 g

Vitamins and minerals in hoki

Three of the 12 reach the “high in” level, led by selenium.

153 %

Selenium

0.084 mg in a 140 g fillet

21st 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.

Niacin (vitamin B3)9.2 mg58 %

Phosphorus378 mg54 %

Potassium770 mg39 %

Magnesium57.4 mg15 %

Iron1.4 mg10 %

Only a trace

Vitamin A
Vitamin D
Vitamin C

Show all 12 with amounts

Selenium0.084 mg, 153 %

Niacin (vitamin B3)9.2 mg, 58 %

Phosphorus378 mg, 54 %

Potassium770 mg, 39 %

Magnesium57.4 mg, 15 %

Iron1.4 mg, 10 %

Zinc0.84 mg, 8.4 %

Riboflavin (vitamin B2)0.08 mg, 6 %

Copper0.06 mg, 5.6 %

Thiamin (vitamin B1)0.04 mg, 3.8 %

Calcium29.4 mg, 3.7 %

Manganese0.04 mg, 2.1 %

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 hoki doesn’t give you. And where to find it.

No recorded vitamin D, vitamin C or vitamin A.

Vitamin D

Tracein hoki

Find it inBloater, grilled500 % per 100 g

Vitamin C

Tracein hoki

Find it inCherries, West Indian2150 % per 100 g

Vitamin A

Tracein hoki

Find it inLiver, calf, fried3152 % per 100 g

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100 mgVitamin C, 125 %

0.075 mgSelenium, 136 %

0.00125 mgVitamin D, 25 %

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Made in Cambridgeshire

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

Hoki against other fish and seafood

Hoki comes second for selenium here, just behind shrimps (dried).

0.17mg

0.06mg

0.045mg

0.042mg

0.017mg

Shrimps, dried+0.11 mg

Hoki, grilledthis page

Swordfish, raw−0.015 mg

Coley, baked−0.015 mg

Haddock, smoked, poached−0.018 mg

Cod, in batter, fried−0.043 mg

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

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Questions about hoki

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

How many calories are in a portion of hoki?

A typical portion (140 g, one fillet) gives 169 kcal. Per 100 g the figure is 121 kcal.

Is hoki high in selenium?

Yes. Hoki, grilled has 0.06 mg selenium per 100 g, 109 % of the NRV, above the 30 % threshold for a “high in” claim.

Does grilling change the thiamin in hoki?

Yes. Per 100 g, thiamin goes from 0.02 mg raw to 0.03 mg grilled. Part of that is the vitamin or mineral itself changing, part is the change in water content.

Which vitamins and minerals does hoki have most of?

By share of the daily reference intake: selenium (0.06 mg, 109 %), niacin (6.6 mg, 41 %) and phosphorus (270 mg, 39 %) per 100 g.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-079, Hoki, grilled, 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.