Hake is commonly treated as one white fish, but the name covers multiple species and nutrition tables do not always describe the same fish. Ranges are therefore more honest than one universal number.
Approximate raw nutrition per 100 g
| Nutrient | Typical range |
|---|---|
| Calories | ~65–90 |
| Protein | ~12–18 g |
| Fat | ~1–2 g |
| Carbohydrate | 0 g |
NOAA’s current red hake reference lists 90 calories, 18.31 g protein, and 1.31 g fat per 100 g raw. European hake entries for other species can land closer to 65 calories and 12 g protein.
Hake is genuinely lean
At roughly 1–2 g fat/100 g, hake is far leaner than Atlantic salmon, which commonly provides around 10–13 g fat/100 g. The gap can be roughly 9–12 g fat and 90–145 calories per 100 g.
That does not make salmon nutritionally worse; its additional fat also carries much more EPA and DHA.
Cooked protein looks higher because water is lost
A raw hake entry with 18 g protein/100 g can move above 20 g/100 g after cooking. Cooking does not create protein; it reduces water and concentrates the remaining solids.
That is why comparing raw hake with roasted salmon without stating the food state produces a misleading protein comparison.
A serving can provide substantial protein
If cooked hake lands around 20–23 g protein/100 g, a 5-ounce serving can provide roughly 28–33 g protein while remaining relatively low in calories when little fat is added.
Cooking fat can matter more than the fish
Steaming, baking, poaching, or lightly pan-cooking keeps hake lean. Ten grams of oil adds about 90 calories, and breading plus deep frying can add considerably more.
Does hake contain omega-3?
Yes, but much less than fatty fish. Hake species generally contain long-chain omega-3 in tenths of a gram per 100 g, while Atlantic salmon references often provide around 1.8–2.2 g EPA+DHA/100 g.
Selenium is another useful nutrient
NOAA lists 32.1 mcg selenium and 72 mg natural sodium per 100 g raw red hake. Exact micronutrients vary by species, but lean protein plus selenium and B vitamins is a common white-fish pattern.
Species and preparation method explain why online hake numbers can look inconsistent without any source necessarily being wrong. “Hake” covers several related fish, and a database may describe raw fish while a package label describes a cooked or processed product. Before comparing calories or protein, check the species if it is given and make sure both values use the same raw or cooked basis.
Water loss during cooking is especially important for protein comparisons. A cooked fillet weighs less after moisture evaporates, so protein expressed per 100 g can rise even though cooking did not manufacture extra protein. For a real meal, it is often clearer to start with the weight of the fillet you plan to eat rather than comparing a raw table with a cooked table as if they were equivalent.
The cooking method can change the energy of the plate more than small differences between hake species. Steaming, poaching or baking with little added fat keeps the result close to the fish itself. Breading, frying or a generous oil-based sauce adds energy from ingredients that are not part of the raw hake profile.
That makes hake useful as a lean-protein option without requiring exaggerated claims. Its main nutritional identity is a relatively high proportion of protein to fat, while exact calories and micronutrients vary with species and preparation. For the most accurate choice, combine a representative database value with the package label and the ingredients used in the recipe.
Hake can also be sold as fresh fillets, frozen portions or prepared products, and those forms should not be collapsed into one nutrition figure. Plain frozen fish is usually close to the underlying fish, whereas breaded portions, fishcakes or fillets in sauce include ingredients that alter carbohydrate, sodium, fat and calories. Even glaze used to protect frozen fillets can affect the stated package weight if you compare by portion rather than edible cooked fish. When shopping, distinguish the species and the product format first; then compare labels on the same basis. That keeps a lean white-fish comparison from accidentally turning into a comparison between two very different recipes.
The useful takeaway
Hake is a high-protein, very low-fat fish. Raw references range roughly 65–90 calories, 12–18 g protein, and 1–2 g fat per 100 g. For one precise number, check the species, raw/cooked state, and whether oil or breading is part of the preparation.
Sources
- NOAA Fisheries — Red Hake — Current 2026 reference: 90 calories, 18.31 g protein and 1.31 g fat per 100 g raw.
- USDA FoodData Central — Fish composition and variation by species and cooking state.