Important European Hake Health Benefits

It’s no secret that fish have important health benefits for all ages. While most people know the health benefits of salmon and other popular fish, Hake is a less popular choice, so you might not know all the amazing health properties that this fish has. Hake is popular in Spain and other European countries and is an important part of the healthy diet that these countries follow. 

European Hake is high in minerals and nutrients. It’s also a high source of protein making it a good choice for people who only eat fish and stay away from red meat and poultry. 

Hake is Low in Fat and Calories 

Fish is almost always lower in calories than beef or pork, but Hake has less than a 2% fat content making it one of the healthiest fish on the market. 81% of the composition of Hake is water, and the remainder is full of protein and minerals. 

It has been classified by nutritionists and doctors as a low-fat food that is good for heart health. It’s also a good way to get dense nutrients if you are on a low-calorie diet, or if you are trying to lose weight. 

Hake is very lean and mostly contains polyunsaturated fats. Studies have shown that eating low-fat fish like Hake can decrease the risk of hypertension, obesity, stroke, and heart attack. Polyunsaturated fats are also very good for the heart. 

Micronutrients in Hake 

Hake has more micronutrients than other types of fish. Consuming Hake can help you get your recommended daily value of many different nutrients. Here is a breakdown of the densest nutrients in Hake:


294 mg per 100g


142 mg per 100g


36 micrograms per 100g


1.1 micrograms per 100g

Hake has a very high content of many different B vitamins. It’s very high in niacin or B3 and contains double the minimum recommended daily amounts of vitamins B12 and B3. If your diet is low on B vitamins, Hake is an excellent addition to your weekly meals. 

Other than B12 vitamins, it’s also a good source of riboflavin, vitamin E, and thiamin. Hake is also a natural source of iodine, calcium, magnesium, and zinc. Iodine is especially important for the thyroid and hormone synthesis in the thyroid. 

High Source of Protein

If you’re a pescatarian or trying to eat more fish than other types of meat, Hake is an excellent choice for getting the most protein. An average piece of Hake is 100 grams. Per 100 grams, 16% of the Hake or 24 grams is protein. It also has all the essential amino acids you need which are very important for overall health. 

To be labeled a high source of protein, a food must have more than 12% protein in its composition. Since Hake has 16%, it is definitely a high-protein food. 

It also has Omega 3 fatty acids, although the content is lower than some types of fish like salmon. It contains two of the main Omega 3 fatty acids including EPA and DHA. Both of these help to protect your cells from infection and have anti-inflammatory properties. 

Research has shown that DHA plays an important role in the development of the nervous system in infants and children. 

Why are Minerals Important? 

Minerals are important for every person and every diet. Without vitamins and minerals, your body and organs would not have the energy they need to keep your body moving at work and at home. Although Hake contains many different minerals, it’s highest in potassium and phosphorus. It’s also very high in selenium. 

Since it’s low in calories, you are able to access many different nutrients and vitamins without overeating.  

Low in Mercury 

Unfortunately, many kinds of fish and seafood contain high levels of mercury. This makes them dangerous to consume more than a few times a month. Hake is very low in mercury though, which makes it a safer choice for those who want to consume fish more often. 

You can safely consume Hake 2 to 3 times a week as long as the serving size is 8-12 ounces. 

Final Thoughts 

If you are looking for a low-calorie, nutrient-dense food, European Hake is an excellent addition to your diet. Hake can also be cooked in many different ways to be appealing to all different kinds of appetites. With essential Omega 3’s and mineral content, Hake is also a great addition to the diets of children and people with health issues that need more vitamins.

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