Hake is a healthy, lean white fish that delivers high-quality protein with very little fat and low mercury levels. It falls into the FDA’s “Best Choice” category for seafood, meaning it’s safe to eat two to three servings per week, even for pregnant women and young children. If you’re looking for an affordable, mild-tasting fish to add to your diet, hake checks nearly every box.
Nutritional Profile
Hake is a white-fleshed fish in the same family as cod and pollock. Like other lean white fish, it’s high in protein and low in calories, making it a strong option if you’re trying to increase your protein intake without adding much fat. A typical serving provides a complete set of amino acids, and the protein in hake is highly digestible, meaning your body can absorb and use most of what you eat.
Where hake really stands out is its mineral content. A single portion provides close to half your daily recommended intake of selenium, a mineral that supports thyroid function, immune defense, and acts as an antioxidant in your cells. Hake also supplies B vitamins, phosphorus, and smaller amounts of omega-3 fatty acids. It won’t match the omega-3 levels of fatty fish like salmon or mackerel, but it still contributes to your overall intake, especially if you eat it regularly.
Mercury Levels Compared to Other Fish
One of the biggest concerns people have about fish is mercury, and hake performs well here. FDA testing found that hake has an average mercury concentration of 0.079 parts per million. To put that in context, here’s how it compares to other popular white fish:
- Pollock: 0.031 ppm (lower)
- Whiting: 0.051 ppm (lower)
- Haddock: 0.055 ppm (lower)
- Hake: 0.079 ppm
- Whitefish: 0.089 ppm (slightly higher)
- Cod: 0.111 ppm (higher)
Hake’s mercury level is low enough that the FDA and EPA jointly classify it as a “Best Choice” fish. That’s the safest tier in their three-level system. You’d need to eat well beyond the recommended two to three servings per week before mercury became a concern. For comparison, fish in the “Choices to Avoid” category (like swordfish and king mackerel) typically have mercury levels above 0.5 ppm.
Heart and Overall Health Benefits
Eating fish regularly, including lean varieties like hake, is associated with lower cardiovascular risk. A 2022 systematic review published in Advances in Nutrition examined this question directly, analyzing the relationship between lean fish consumption and the risk of heart disease and death from all causes. The findings supported what nutrition guidelines have long recommended: both fatty and lean fish contribute to heart health.
The benefits aren’t limited to omega-3s. Fish protein, selenium, and B vitamins all play roles in cardiovascular and metabolic health. Selenium helps protect cells from oxidative damage, and adequate B12 intake keeps a compound called homocysteine in check, which at high levels is linked to heart disease. Replacing red or processed meat with hake a couple of times a week gives you these nutrients while cutting saturated fat from your diet.
How Hake Compares to Cod
Hake and cod are closely related and nutritionally similar, so if you enjoy one, the other is a solid substitute. Both are lean, mild-flavored white fish with high protein content. Hake tends to have a slightly softer texture, which makes it flake apart more easily when cooked. This can be a plus in soups, stews, and fish cakes, but it means hake requires a bit more care if you’re grilling or pan-searing it.
On the mercury front, hake actually comes out ahead. Its average mercury level (0.079 ppm) is noticeably lower than cod’s (0.111 ppm). Both are still in the “Best Choice” category, but if you eat fish frequently and want to minimize exposure, hake has a slight edge. Price is another factor: hake is often cheaper than cod, particularly in regions where it’s locally caught.
Safety During Pregnancy
Hake is one of the safest fish options for pregnant and breastfeeding women. The FDA places it in the “Best Choice” tier, meaning you can safely eat two to three servings (about 8 to 12 ounces total) per week. Its combination of low mercury, high protein, and solid mineral content makes it a practical way to meet the increased nutritional demands of pregnancy without worrying about contaminant exposure.
For children ages 1 to 11, the FDA recommends smaller portions scaled to age, but hake remains in the safest category for them as well.
Sustainability
Not all hake fisheries are equal when it comes to environmental impact. The Pacific hake fishery operating off the coasts of the United States and Canada has been certified sustainable by the Marine Stewardship Council since 2010, with certification renewed through 2030. This fishery uses midwater trawls that target hake specifically, reducing bycatch of other species.
If sustainability matters to you, look for the MSC blue label on packaging or ask your fishmonger where the hake was sourced. South African and some European hake fisheries also carry MSC certification, though availability varies by region. Hake from unmanaged or poorly regulated fisheries may not meet the same environmental standards.