Hake benefits, and information on the different nutritional properties provided by this delicious lean or white fish, ideal for diets.

The Hake is a white fish, which means it is a food that just adds fat, there also tends to be branded with the name of lean fish.

It is one of the most consumed fish in our country, along with sole, anchovy and bonito, among others.

In the case of hake specifically, it is a fish belonging to the me lucid family, and although it’s best season is between the months of April to July, the reality is that today we can find it practically all year round in fishmongers and markets.

Although there are different varieties of hake, the most consumed is the so-called common European hake (Merluccius).

Nutritional properties of hake

Taking into account that hake is a lean or white fish, we can highlight precisely one of its main characteristics: its fat content is relatively low: 100 grams of hake provide only 1.8 grams of fat.

It is an ideal food in low-fat diets, especially for people who must lower their cholesterol, or are following a hypocaloric (low-calorie) diet in order to lose weight and lose weight.

It provides about 12 grams of proteins of high biological value, which means that it is a food extremely rich in good quality protein.

In addition, among the vitamins we find in its meat, especially vitamins of the B group (such as vitamin B1, B2, B3, B9 or folic acid and B12), and minerals such as phosphorus, potassium, zinc, magnesium, iodine and iron stand out.

Calories 63 kcal
Protein 11.8 g
Carbohydrates 0.2 g
Total fat 1.8 g
Vitamins Minerals
Vitamin B1 0.09 mg Iron 1 mg
Vitamin B2 0.09 mg Match 190 mg
Vitamin B3 6.1 mg Potassium 270 mg
Vitamin B9 12 mcg Magnesium 25 mg
B12 vitamin 1.10 mcg Iodine 18 mg

Hake benefits

In the first place, we must highlight the very low fat content of hake, which means that it is an ideal food in balanced and healthy diets because it hardly provides fat, and yet it does contain high-quality proteins, vitamins and minerals.

Hake stands out for being an easily digestible food, interesting for people with various digestive problems.

In relation to the vitamins it contains, hake undoubtedly stands out for the different B vitamins that we can find in its meat, among which we highlight vitamin B9 or folic acid as it is precisely essential during pregnancy.

In addition, except for vitamin B12, all the vitamins of group B help in the best use of energy nutrients, such as fats, proteins and carbohydrates.

Regarding minerals, the truth is that it is a fish very rich in these essential nutrients. For example, zinc, useful in men with fertility problems, potassium that intervenes in the balance of water inside and outside the cell and is necessary for the nervous system (such as phosphorus) and magnesium, related to proper functioning, stand out. Of nerves and muscles.


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