Hake and salmon both work as protein-rich seafood, but they represent two different styles of fish. Protein can be fairly close; fat and calories are where the gap becomes much larger.
A practical comparison per 100 g
| Nutrient | Hake | Salmon |
|---|---|---|
| Calories | ~65–90 kcal in raw references | ~180–210 kcal in fresh references |
| Protein | ~12–18 g depending on species/data | ~18–22 g |
| Fat | ~1–2 g | ~10–13 g |
| Omega-3 | roughly a few tenths of a gram in hake references | often ~1.8–2.2 g EPA+DHA/100 g in cooked Atlantic salmon references |
The calorie, protein, and fat rows allow a reasonable comparison across fresh or raw references. The omega-3 row does not pair two analyses in an identical state; it is included to show the order-of-magnitude difference, so the cooked state of the salmon reference is stated explicitly.
NOAA lists 90 calories, 18.31 g protein, and 1.31 g fat per 100 g raw red hake. European hake entries can be closer to 65 calories and 12 g protein. That spread is a reminder that species and data source belong next to the number.
The major difference is fat
If hake provides 1.5 g fat and salmon 12 g per 100 g, salmon contains about 10.5 g more fat. That difference alone represents roughly 95 calories.
This explains much of the calorie gap. It does not mean salmon is automatically a worse choice; it means equal weights contribute differently to total energy intake.
Across a 5-ounce serving, that fat gap can approach 15 grams. Once cooking oil, sauces, or sides are added, the finished meal changes again, so the fish itself should not be separated from preparation when comparing total calories.
Protein is much closer
A hake entry with 18 g protein and a salmon entry with 20 g differ by only 2 g per 100 g. Across a 5-ounce serving, that is roughly 25.5 versus 28.4 g protein.
Even a hake entry near 12 g protein/100 g is only 6–10 g below the 18–22 g salmon range, while fat can differ by roughly 9–12 g and energy by about 90–145 calories/100 g.
That makes protein a weak reason to choose one over the other. Both can anchor a protein-rich meal; fat, omega-3 content, taste, price and availability create larger practical differences.
Salmon clearly provides more EPA and DHA
NIH lists 1.83 g EPA+DHA in a 3-ounce serving of cooked farmed Atlantic salmon. Hake is not omega-3-free, but lean white fish contains much less long-chain omega-3 than fatty salmon. Those figures are not an identical-state laboratory comparison, so they should be read as a difference in scale rather than as a perfectly controlled head-to-head measurement.
Salmon’s extra fat is therefore not simply “extra calories.” A meaningful share includes the long-chain omega-3s that are one of salmon’s nutritional strengths. Hake’s very low fat is what makes it such a lean fish.
Do not compare raw hake with cooked salmon without saying so
Cooking removes water. That can raise protein and calories per 100 g even when no nutrients are added. A chart that compares raw hake with grilled salmon therefore mixes a cooking effect into the species comparison.
Added fat matters too. A lightly oiled grilled fillet is different from deep-frying or serving the fish with a rich sauce. For a fair food comparison, match preparation as closely as possible and then account for recipe ingredients separately.
Which one makes more sense?
If you want a very lean option, hake is around 1–2 g fat and 65–90 calories/100 g in raw references; if you prioritize EPA and DHA, cooked Atlantic salmon references are often around 1.8–2.2 g/100 g.
They do not need to compete for one permanent place in the diet. Alternating them provides different strengths.
Hake works especially well when you want a lean protein and prefer to add olive oil, nuts, or a more energy-dense side yourself. Salmon brings more fat and omega-3 to the plate, so it may need less added fat to remain rich and satisfying.
The useful takeaway
Hake and salmon are far closer in protein than in fat. Hake is often around 1–2 g fat per 100 g, while salmon is commonly around 10–13 g. That extra fat raises calories but also carries much of salmon’s EPA and DHA.
Sources
- USDA FoodData Central — Food composition per 100 g and variation by food form, preparation, and product.
- NIH Office of Dietary Supplements — Omega-3 Fatty Acids — Omega-3 types, food sources, limited ALA conversion, and EPA/DHA content of fish.
- NOAA Fisheries — Red Hake nutrition facts — Current raw red hake values per 100 g, including calories, protein, and fat.