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Hake, a low-fat fish and a source of high biological value protein

JUNE 13, 2019
Hake is a classic of our gastronomy and the fish that is most sold and consumed in Spain and other countries. But do you know what their nutritional values ​​are? How its consumption benefits to our bodies? Today in Congalsa we want to focus on explaining the reasons why eating hake is good for your health, with the help of our experts from the Scientific Board. In addition to its nutritional benefits, Congalsa’s hake products come from sustainable fisheries certified with the MSC label. Thereby, we contribute to a better management of marine resources, to guarantee the economic viability of the fishing communities and to protect the oceans.

Hake, low in fat and calories

Hake belongs to the group of white or lean fish for its low contribution of fats, which barely reaches 2% overall. This is why hake is part of the foods, according to regulatory definitions,  classified as a "low fat". You will only consume 0.7 grams in each 100 grams serving. In addition, it provides few calories; 72 kcal per 100 grams and 108 kcal for each average serving of 150 grams, which means, a piece of hake the size of the palm of your hand. This is mainly due to the fact that 81% of the composition of the hake is water. A characteristic common to many fishes. The remaining 16% is high biological value protein.

High quality protein source

That 16% protein means that in each average portion of 150 grams, 24 grams are protein that is also of high biological value. What does this mean? It has all the essential amino acids and its high quality is determined by its digestibility and bioavailability. It meets the nutritional characteristics established for foods to be considered “protein source” as it has more than 12% protein in its composition. However, it is not considered "source of" Omega-3, fatty acids very beneficial to the body. They contain two of them, EPA and DHA, which protect the cells and have anti-inflammatory properties, but in small amounts (between 0.30 and 0.37 g per 100 g). These fatty acids are more present in blue fish.

Micronutrient content of hake

By contrast, hake has a considerable amount of micronutrients, as our Scientific Board states, which make it a highly recommended fish. Take a look at the relationship between the micronutrients it contains and the Daily Recommended Intake for adults:
  Micronutrient Contribution in 100 grams of hake % Recommended Intake * covered in 100 grams
Potassium 294 mg 14,7%
Phosphorous 142 mg 20,29%
Selenium 36 ug 65,45%
B12 vitamin 1,1 ug 44%
Niacin (B3)
As you can see, hake contains mainly B group vitamins. It is considered to be a fish with a high content of niacin (B3) and vitamin B12 because in both cases it contains twice the minimum amount established.

The power of minerals

And what about the minerals? Hake provides phosphorus, potassium and selenium in significant quantities. In fact, it is considered "source of potassium and phosphorus" and a fish of "high selenium content". So hake has at least four unquestionable benefits for a healthy diet; It is low in fat, low in calories, a source of high-value protein and a singnificant content of vitamins and minerals. In Congalsa we have a wide range of products made with hake of the highest quality and certified with sustainable fishing lable. Get to know us a little better!