Hake: calories and nutrition facts
Calories in hake per 100 g and per typical portion, from the MacroLab food catalog.
86kcal per 100 g raw (uncooked)
Cooked: about 115 kcal per 100 g
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To burn these 86 calories:
- 20minWalking (5 km/h)
- 8minRunning (8 km/h)
- 10minCycling (16–19 km/h)
- 12minSwimming
Times use the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Calories per portion
Common portions from the MacroLab catalog, next to the 100 g reference. Portion weights are raw (uncooked); the approximate cooked weight is shown below each one.
| Portion | kcal |
|---|---|
| 100 g≈ 75 g cooked | 86 |
| 1 piece (150 g)≈ 113 g cooked | 129 |
Hake: raw vs cooked
Cooking drives out water: 100 g of raw hake ends up as about 75 g cooked. So 100 g cooked has more calories (115 kcal) than 100 g raw (86 kcal), while the total on the plate stays the same.
Weigh raw when you can. If you weigh after cooking, use the cooked column.
| Per 100 g | Raw | Cooked |
|---|---|---|
| Energy | 86 kcal | 115 kcal |
Can hake make you gain weight?
At 115 kcal per 100 g cooked, this is a food with low energy density: about 87 g gives 100 kcal.
One piece (150 g raw) has only 129 kcal, which is easy to fit into most days.
No single food makes you gain weight. What matters is your total calories over days and weeks compared with what you burn.
Hake vs other foods in “Fish and seafood”
Its calories are close to the average food in “Fish and seafood” (82 kcal per 100 g).
| Per 100 g | This food | Group average |
|---|---|---|
| Energy | 86 kcal | 82 kcal |
Related foods
Frequently asked questions
- How many calories are in 100 g of hake?
- 100 g raw has 86 kcal. That means about 116 g for every 100 kcal.
- How many calories are in one piece of hake?
- One piece (150 g raw) has 129 kcal.
- How do the calories change after cooking hake?
- 100 g raw has 86 kcal and turns into about 75 g cooked, so 100 g cooked has about 115 kcal. Cooking removes water; the total calories do not change.
Log hake with a photo in MacroLab
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Data from the MacroLab food catalog, updated September 26, 2026. Values vary by variety and brand; check the label of the product you buy.