Hake: benefits and properties

The hake it is a white fish, which means that it is a food that hardly contributes fats, hence it also tends to be qualified 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, it is a fish belonging to the MerlĂșcida family, and although its best season is between April and 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 commonly consumed is the common European hake (Merluccius Merluccius).

Nutritional properties of hake

Bearing in mind that hake is a lean or white fish, we can highlight one of its main characteristics: its fat content is relatively low: 100 grams of hake contribute 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 diet (low in calories) in order to lose weight and lose weight.

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

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


63 kcal


11.8 g


0.2 g

Total fat

1.8 g



Vitamin B1

0,09 mg


1 mg

Vitamin B2

0,09 mg


190 mg

Vitamin B3

6.1 mg


270 mg

Vitamin B9

12 mcg


25 mg

B12 vitamin

1.10 mcg


18 mg

Benefits of hake

First of all we must highlight the very low fat content of the hake, which means that it is an ideal food in balanced and healthy diets because it barely contributes fats, and yet it does contain high quality proteins, vitamins and minerals.

The hake also stands out for being an easily digested food, interesting in people with various digestive problems.

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

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

Regarding minerals, the truth is that it is a fish rich in these essential nutrients. They emphasize for example the zinc, useful in men with problems of fertility, the potassium that intervenes in the balance of water inside and outside the cell and is necessary for the nervous system (like phosphorus) and magnesium, related to the good functioning of nerves and muscles.

Images | jlastras / procsilas This article is published for informational purposes only. You can not and should not replace the consultation with a Nutritionist. We advise you to consult your trusted Nutritionist. ThemesFish Food

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