Hake Nutrition Benefits and Facts

Nutritional summary

Hake is classified as a lean white fish, characterized by a low total fat content and a lower concentration of n-3 LC-PUFA (omega-3 fatty acids) compared to oily fish like anchovies or tuna .
Because it is a low-fat fish, hake typically contains lower levels of vitamin D than fatty species like salmon or trout, which are more concentrated sources of fat-soluble vitamins .
Major health organizations, including the NHS and WHO, recommend consuming at least two portions of fish per week as part of a balanced diet to support cardiovascular health and general nutrition .
While hake provides essential fatty acids, it contains significantly less EPA and DHA (long-chain omega-3s) per serving than medium-fatty fish like swordfish or red mullet .

Interesting fact

Despite its soft texture when raw, hake becomes firm and meaty when cooked, and its name is derived from the Old English word 'haca', meaning 'hook', likely referring to its long, slender body shape.

Standout nutrients

EPIC

SOURCE

Iodine

SUPER

SOURCE

Selenium

GREAT

SOURCE

Protein

GREAT

SOURCE

Choline

kcal per 100g

Protein17.1g

Fat1.07g

Fat breakdown

Polyunsat0.27g

Monounsat0.29g

Saturated0.16g

Seasonality

JanFebMarAprMayJunJulAugSepOctNovDec

PeakIn seasonOther months

Diet

PescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Moderate

Sustainability varies significantly by catch method and specific stock location.

Confidencemedium

Storage

Refrigerate

1–2 days

Keep in the coldest part of the fridge

Freeze

3–6 months

Wrap tightly to prevent freezer burn

Flavour

Data & Sources

Harmonized from 3 validated sources

French Food Database

1 contributing source food

Swiss Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

Claim citations

Nutritional Importance of Selected Fresh Fishes, Shrimps and Mollusks to Meet Compliance with Nutritional Guidelines of n-3 LC-PUFA Intake in Spain - PMC

[5]pmc.ncbi.nlm.nih.gov

Determinants of Fish Intake and Complying with Fish Consumption Recommendations—A Nationwide Cross-Sectional Study among Secondary School Students in Poland - PMC

[9]pmc.ncbi.nlm.nih.gov

Exploring the Complexities of Seafood: From Benefits to Contaminants - PMC

[10]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

100.0

Version

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