Calories in grilled hake: 113 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

31.1 gProtein

104 gWater

1.4 gMinerals and the rest

3.8 gFat
31.1 gProtein
104 gWater
1.4 gMinerals and the rest

Below average for fish and seafood

Hake is 113 kcal per 100 g. The 170 fish and seafood in this database average 138.

Hake113

Fish and seafood average138

Low in sugar

0 g of sugars per 100 g; the UK “low sugars” line is 5 g.

Sugars, per fillet0 g

Salt, per fillet0.46 g

Vitamins and minerals in hake

One of the 9 reach the “high in” level: phosphorus.

48 %

Phosphorus

336 mg in a 140 g fillet

57th of 168 fish and seafood

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

Potassium476 mg24 %

Chloride140 mg18 %

Magnesium39.2 mg10 %

Iron0.84 mg6 %

Zinc0.56 mg5.6 %

Only a trace

Vitamin D
Vitamin C

Show all 9 with amounts

Phosphorus336 mg, 48 %

Potassium476 mg, 24 %

Chloride140 mg, 18 %

Magnesium39.2 mg, 10 %

Iron0.84 mg, 6 %

Zinc0.56 mg, 5.6 %

Copper0.06 mg, 5.6 %

Calcium23.8 mg, 3 %

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 4 % 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

4%in hake, per 100 g

Find it inOysters, raw592 % per 100 g

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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.

Hake against other fish and seafood

Hake comes second for phosphorus here, just behind salmon (wild, baked).

300mg

240mg

209mg

200mg

180mg

163mg

Salmon, wild, baked+60 mg

Hake, flesh only, grilledthis page

Prawns, king, grilled from raw−31 mg

Dover sole, raw−40 mg

Cod, poached in milk, butter and salt added−60 mg

Lemon sole, grilled−77 mg

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

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Questions about hake

What the numbers say to the questions people actually search.

How many calories are in a portion of hake?

A typical portion (140 g, one fillet) gives 158 kcal. Per 100 g the figure is 113 kcal.

Is hake high in phosphorus?

Yes. Hake, flesh only, grilled has 240 mg phosphorus per 100 g, 34 % of the NRV, above the 30 % threshold for a “high in” claim.

Does grilling change the sodium in hake?

Yes. Per 100 g, sodium goes from 100 mg raw to 130 mg grilled. Part of that is the vitamin or mineral itself changing, part is the change in water content.

Which vitamins and minerals does hake have most of?

By share of the daily reference intake: phosphorus (240 mg, 34 %), potassium (340 mg, 17 %) and chloride (100 mg, 13 %) per 100 g.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-071, Hake, flesh only, 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.