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Blue Grenadier
(Hoki / Blue Hake)

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Blue Grenadier Calories and Quick Look At Nutrition Facts

Calories in Blue Grenadier84Cal 100g
67 Cal 80g(1fillet)
Diet Friendliness
Appetite Satisfaction
Nutritional Value
Noteworthy NutrientsVitamin B12,Vitamin D
Blue grenadier or hoki in Japanese is relative of the pacific cod that has big eye and inhabits the deep waters surrounding New Zealand. It is sometimes found added to hamburgers. Did you know that it is used in "McDonald's Filet-O-Fish?" It turns out the blue grenadier is a highly commercialized fish. However, due to the fact that it is overfished, it has been added to the seafood red list by Greenpeace International. It serves as a low fat source of high quality protein.



Image of Blue Grenadier

Blue Grenadier

Additional Facts for Blue Grenadier

Diet Friendliness
Appetite Satisfaction
Nutritional Value
Water Content80 (%)
Refuse0 (%)

Nutrition facts for Blue Grenadier (1fillet 80g)

Nutrition info displayed such as percent meal value and PFC balance scales are based on a 1800 calorie diet for women between ages 18 and 29 years old weighing around 112 pounds and daily nutritional requirements.

【Calories and Macronutrient Composition】

(Percent Meal Value)

Energy67 Cal536~751Cal
Protein13.6g (54.4 Cal)15~34g
Fat1.04g (9.36 Cal)13~20g
Carbohydrate0g (0 Cal)75~105g

【PFC Balance】

The calories in Blue Grenadier per 80g(1fillet) is 67 calories. Blue Grenadier is calculated to be 84Cal per 100 grams making 80Cal equivalent to 95.24g with 13.6g of mostly protein、1.04g of fat、0g of carbohydrates in 80g while being rich in vitamins and minerals such as Vitamin B12 and Vitamin D.

Vitamins, minerals, dietary fiber, and sodium content for 80g (1fillet) of Blue Grenadier


(Percent Meal Value)

Vitamin A Retinol Equivalent34.4μg221μgRE
Vitamin D0.8μg1.8μg
Vitamin E Alpha Tocopherol0.72mg2.2mg
Vitamin B10.02mg0.32mg
Vitamin B20.13mg0.36mg
Vitamin B60.06mg0.35mg
Vitamin B120.56μg0.8μg
Pantothenic Acid0.34mg1.5mg


(Percent Meal Value)



(Percent Meal Value)

Sodium Chloride Equivalent0.32g~2.5g

Fatty acid composition in 80g (1fillet) of Blue Grenadier

【Fatty Acids】

(Percent Meal Value)

Saturated Fatty Acids0.19g3g~4.7g
Monounsaturated Fatty Acids0.34g~6.2g
Polyunsaturated Fatty Acids0.23g3g~8.3g
Total Fatty Acids0.77g
N3 Polyunsaturated0.21g
N6 Polyunsaturated0.02g
Oleic Acid192mg
Linoleic Acid11.2mg
Alpha Linolenic Acid4.8mg

(Percent Meal Value)

Octadecatrienoic Acid5.6mg
Icosadienoic Acid1.6mg
DGLA (Dihomo-γ-linolenic acid)0.8mg
Icosatetraenoic Acid7.2mg
Arachidonic Acid11.2mg
Icosapentaenoic Acid46.4mg
Docosapentaenoic Acid N311.2mg
Docosahexaenoic Acid136mg

Amino acid composition in 80g (1fillet) of Blue Grenadier

Amino acids found in Blue Grenadier are either to low to display a value or unknown

*Note that do to rounding some nutrient values are shown as not contained in some cases.

*Calculated assuming a 1800 calorie diet of a normal women age 18 to 29 around 112 pounds weight.

*The exact vitamin and mineral content may depend on the method of cooking preparation, transportation method, and processed used for long term storage, collectively.

*Calculated calorie results may vary within a margin of several calories.

12 ways to Burn 67Cal

Blue Grenadier:Aerobic exercise duration required to burn 67 calories per 80g (1fillet)

  • Walking26min
  • Jogging16min
  • Cycling / Biking / Spinning10min
  • Jumping Rope8min
  • Stretching31min
  • Climbing Steps9min
  • Vacuuming22min
  • Cleaning Bath Tub20min
  • Water Walking19min
  • Swimming10min
  • Aerobics12min
  • Boxercising13min

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