**Food Category:** Meat
**Food Name:** Hagi (Hake)
**Serving Size:** 100 g (Edible Portion)
**Nutritional Information per 100g:**
- **Calories:** 54 kcal
- **Protein:** 10.9 g
- **Fat:** 0.8 g
- **Carbohydrates:** 0.7 g
- **Dietary Fiber:** 0 g
- **Vitamin B1 (Thiamine):** 0.01 mg
- **Vitamin B2 (Riboflavin):** 0.18 mg
- **Vitamin B5 (Niacin):** 0.7 mg
- **Vitamin C (Ascorbic Acid):** 0 mg
- **Vitamin E (Tocopherol):** 1.36 mg
- **Vitamin A (Retinol Equivalent):** 85.3 µg
- **Beta-Carotene:** 2.3 µg
- **Calcium (Ca):** 248 mg
- **Iron (Fe):** 26.6 mg
- **Magnesium (Mg):** 16 mg
- **Phosphorus (P):** 305 mg
- **Potassium (K):** 17 mg
- **Sodium (Na):** 17.4 mg
- **Zinc (Zn):** 6.23 mg
- **Copper (Cu):** 0.11 mg
- **Manganese (Mn):** 59.61 mg
- **Selenium (Se):** 20.24 µg
- **Cholesterol:** 103 mg
Hagi, also known as hake, is a lean white fish that's low in fat and high in protein, making it a great choice for those looking for a healthy diet. It’s rich in essential minerals like calcium, iron, and magnesium, which support bone health, energy production, and muscle function. The high levels of iron and manganese make it especially beneficial for individuals with anemia or those needing extra energy. Additionally, hagi contains a good amount of potassium, which helps regulate blood pressure, and selenium, which acts as an antioxidant. While it doesn’t contain much vitamin C, it’s still a nutritious option that can be easily incorporated into various meals, from soups to grilled dishes.
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