What is a hake fish?

Hake is a saltwater fish belonging to merlucciidae Family, Genus Merluccius, and Merluccius Species: The scientific name is therefore Merluccius merluccius, surprising? Hake populates the Mediterranean Sea, south of the Black Sea and the Eastern Atlantic Ocean. This fish prefers sandy seabed or muddy and usually lives at depths of between 30 and 100 meters. It is characterized by its long and slender body, dark gray scales on the back and silvery on the sides and strong teeth. On average it reaches 30-60cm in length and closely resembles the pike. Although it is popularly also known as "cod", this fish is actually very different. From a nutritional point of view however, their meats are very similar.


What are the nutritional properties?

100 grams of raw hake provides 71 Calories broken down as follows:

  • 96% protein
  • 4% lipid

In particular, 100 grams of raw hake contain:

  • 81.5 g of water
  • 17 g of protein
  • 0.3 g of lipids
  • 50 mg cholesterol
  • 1.5 g of available carbohydrates
  • 1.5 g of soluble sugars
  • 77 mg of sodium
  • 320 mg of potassium
  • 0.7 mg of iron
  • 25 mg of calcium
  • 194 mg of phosphorus
  • 20 mg of magnesium
  • 2 mg of zinc
  • 0.3 mg of copper
  • 16.5 micrograms of selenium
  • 0.05mg of vitamin B1 or thiamine
  • 0.08 mg vitamin B2 or riboflavin
  • 2.2 mg of vitamin B3 or niacin (or vitamin PP)
  • traces of vitamin A retinol equivalent
  • traces of vitamin C

Among amino acids there are: glutamic acid, aspartic acid, lysine and leucine


When to not eat hake?

To date there are no known interactions between hake consumption and the intake of drugs or other substances.


Seasonality of hake

Hake is fished out in all the months of the year. The nose is always available in our own markets.


Possible benefits and drawbacks of hake

The meat of hake is particularly healthy, nutritious, easy to digest and therefore lends itself for consumption by children and the elderly. Thanks to the very low amount of energy that characterizes it, hake meat is often used in low-calorie diets. The proteins in hake are of high biological value and although it is a low-fat meat it contains good amounts of essential fatty acids of the Omega 3 family.


Potassium is the most abundant mineral (indispensable to the human body to maintain fluid balance and blood pressure at normal levels, to regulate neuromuscular excitability and rhythm of the heart). Among the vitamins stands out the contribution of vitamin B3 (or Niacin or Vitamin PP) that protects the skin and facilitates digestion.

The consumption of hake has no contraindications unless you suffer from allergy to this fish.