Calorie content Hake. Chemical composition and nutritional value.

Nutritional value and chemical composition.

The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams edible part.
NutrientQuantityNorm**% of the norm in 100 g% of the norm in 100 kcal100% normal
Calorie value86 kCal1684 kCal5.1%5.9%1958 g
Proteins16.6 g76 g21.8%25.3%458 g
Fats2.2 g56 g3.9%4.5%2545 g
Water79.9 g2273 g3.5%4.1%2845 g
Ash1.3 g~
Vitamins
Vitamin A, RE10 μg900 μg1.1%1.3%9000 g
Retinol0.01 mg~
beta Carotene0.01 mg5 mg0.2%0.2%50000 g
Vitamin B1, thiamine0.12 mg1.5 mg8%9.3%1250 g
Vitamin B2, riboflavin0.1 mg1.8 mg5.6%6.5%1800 g
Vitamin B6, pyridoxine0.1 mg2 mg5%5.8%2000 g
Vitamin B9, folate11.1 μg400 μg2.8%3.3%3604 g
Vitamin B12, cobalamin2.4 μg3 μg80%93%125 g
Vitamin C, ascorbic0.5 mg90 mg0.6%0.7%18000 g
Vitamin D, calciferol1.5 μg10 μg15%17.4%667 g
Vitamin E, alpha tocopherol, TE0.4 mg15 mg2.7%3.1%3750 g
Vitamin H, biotin1 μg50 μg2%2.3%5000 g
Vitamin PP, NE4.3 mg20 mg21.5%25%465 g
niacin1.3 mg~
Macronutrients
Potassium, K335 mg2500 mg13.4%15.6%746 g
Calcium, Ca30 mg1000 mg3%3.5%3333 g
Magnesium, Mg35 mg400 mg8.8%10.2%1143 g
Sodium, Na75 mg1300 mg5.8%6.7%1733 g
Sulfur, S200 mg1000 mg20%23.3%500 g
Phosphorus, P240 mg800 mg30%34.9%333 g
Chlorine, Cl165 mg2300 mg7.2%8.4%1394 g
Trace Elements
Iron, Fe0.7 mg18 mg3.9%4.5%2571 g
Iodine, I160 μg150 μg106.7%124.1%94 g
Cobalt, Co20 μg10 μg200%232.6%50 g
Manganese, Mn0.12 mg2 mg6%7%1667 g
Copper, Cu135 μg1000 μg13.5%15.7%741 g
Molybdenum, Mo.4 μg70 μg5.7%6.6%1750 g
Nickel, Ni7 μg~
Fluorine, F700 μg4000 μg17.5%20.3%571 g
Chrome, Cr55 μg50 μg110%127.9%91 g
Zinc, Zn0.9 mg12 mg7.5%8.7%1333 g
Essential Amino Acids
Arginine *1.08 g~
valine0.93 g~
Histidine *0.69 g~
Isoleucine0.75 g~
leucine1.19 g~
lysine1.52 g~
methionine0.51 g~
Methionine + Cysteine0.84 g~
threonine0.7 g~
tryptophan0.18 g~
phenylalanine0.64 g~
Phenylalanine + Tyrosine1.07 g~
Replaceable amino acids
alanine1.14 g~
Aspartic acid1.77 g~
glycine0.68 g~
Glutamic acid2.15 g~
Proline0.84 g~
serine0.63 g~
tyrosine0.43 g~
Cysteine0.33 g~
Sterols
Cholesterol70 mgmax 300 mg
Saturated fatty acids
Saturated fatty acids0.6 gmax 18.7 г
14: 0 Myristic0.09 g~
16: 0 Palmitic0.38 g~
17: 0 Margarine0.01 g~
18: 0 Stearin0.14 g~
20: 0 Arachinic0.01 g~
Monounsaturated fatty acids0.59 gmin 16.8 г3.5%4.1%
16: 1 Palmitoleic0.14 g~
18: 1 Olein (omega-9)0.34 g~
20: 1 Gadoleic (omega-9)0.11 g~
Polyunsaturated fatty acids0.45 gfrom 11.2 to 20.64%4.7%
18: 2 Linoleic0.02 g~
20: 4 Arachidonic0.02 g~
Omega-3 fatty acids0.41 gfrom 0.9 to 3.745.6%53%
22: 5 Docosapentaenoic (DPC), Omega-30.03 g~
22: 6 Docosahexaenoic (DHA), Omega-30.38 g~
Omega-6 fatty acids0.04 gfrom 4.7 to 16.80.9%1%
 

The energy value is 86 kcal.

Hake rich in vitamins and minerals such as: vitamin B12 – 80%, vitamin D – 15%, vitamin PP – 21,5%, potassium – 13,4%, phosphorus – 30%, iodine – 106,7%, cobalt – 200 %, copper – 13,5%, fluorine – 17,5%, chromium – 110%
  • Vitamin B12 plays an important role in the metabolism and conversion of amino acids. Folate and vitamin B12 are interrelated vitamins and are involved in blood formation. Lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, thrombocytopenia.
  • Vitamin D maintains homeostasis of calcium and phosphorus, carries out the processes of bone mineralization. Lack of vitamin D leads to impaired metabolism of calcium and phosphorus in bones, increased demineralization of bone tissue, which leads to an increased risk of osteoporosis.
  • Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal state of the skin, gastrointestinal tract and nervous system.
  • potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of nerve impulses, pressure regulation.
  • Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is a part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
  • Iodine participates in the functioning of the thyroid gland, providing the formation of hormones (thyroxine and triiodothyronine). It is necessary for the growth and differentiation of cells of all tissues of the human body, mitochondrial respiration, regulation of transmembrane sodium and hormone transport. Insufficient intake leads to endemic goiter with hypothyroidism and a slowdown in metabolism, arterial hypotension, growth retardation and mental development in children.
  • Cobalt is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
  • Copper is a part of enzymes with redox activity and involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing the tissues of the human body with oxygen. The deficiency is manifested by disorders in the formation of the cardiovascular system and skeleton, the development of connective tissue dysplasia.
  • Fluorine initiates bone mineralization. Insufficient consumption leads to tooth decay, premature erasure of tooth enamel.
  • Chrome participates in the regulation of blood glucose levels, enhancing the effect of insulin. Deficiency leads to decreased glucose tolerance.
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Tags: calorie content 86 kcal, chemical composition, nutritional value, vitamins, minerals, how is Hake useful, calories, nutrients, useful properties of Hake

Energy value, or calorie content Is the amount of energy released in the human body from food during digestion. The energy value of a product is measured in kilo-calories (kcal) or kilo-joules (kJ) per 100 grams. product. The kilocalorie used to measure the energy value of food is also called the “food calorie,” so the kilo prefix is ​​often omitted when specifying calories in (kilo) calories. You can see detailed energy tables for Russian products.

The nutritional value – the content of carbohydrates, fats and proteins in the product.

 

Nutritional value of a food product – a set of properties of a food product, in the presence of which the physiological needs of a person for the necessary substances and energy are satisfied.

Vitamins, organic substances required in small quantities in the diet of both humans and most vertebrates. Vitamins are usually synthesized by plants rather than animals. The daily human need for vitamins is only a few milligrams or micrograms. Unlike inorganic substances, vitamins are destroyed by strong heating. Many vitamins are unstable and “lost” during cooking or food processing.

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