Conger
Categories
| Macros | per 100 g |
|---|---|
| Calories | 115 kcal |
| Protein | 18.1 g |
| Fat | 4.6 g |
| Carbs | 0.0 g |
Conger is a large, saltwater eel eaten raw before cooking, most commonly grilled, braised, or used in fish stews and soups across European and East Asian cuisines. Per 100 g, raw conger provides 115 kcal, 18.1 g of protein, 4.6 g of fat, and zero carbohydrates or fibre, making it a lean, protein-dense seafood option. It is a notable source of phosphorus (270 mg per 100 g), potassium (240 mg per 100 g), and selenium (90 mcg per 100 g), alongside significant amounts of vitamin A (600 mcg), niacin (4.3 mg), and vitamin B12 (3 mcg). No glycemic index is applicable given its zero carbohydrate content. Conger fits pescatarian, gluten-free, dairy-free, keto, paleo, Mediterranean, and low-FODMAP dietary patterns.
How many calories in conger eel?
Raw conger contains 115 kcal per 100 g, coming almost entirely from its 18.1 g of protein and 4.6 g of fat. A typical fillet portion of around 150 g would provide approximately 173 kcal.
How much vitamin B12 is in conger?
Conger provides 3 mcg of vitamin B12 per 100 g, which represents a substantial amount relative to the typical adult daily reference intake of 2.4 mcg. It also contains 4.3 mg of niacin and 600 mcg of vitamin A per 100 g.
Is conger eel keto-friendly?
Yes, conger is well suited to a ketogenic diet — it contains zero carbohydrates per 100 g, with all its calories coming from protein (18.1 g) and fat (4.6 g). It is explicitly listed as keto-compatible alongside gluten-free and paleo patterns.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 115 kcal |
| Protein | 18.1 g |
| Fat | 4.6 g |
| Carbs | 0 g |
| Sugars | 0 g |
| Fiber | 0 g |
| Starch | 0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 1.2 g |
| Monounsaturated | 2.4 g |
| Polyunsaturated | 1.0 g |
| Trans | 0 g |
| Omega-3 | 1.4 g |
| Omega-6 | 0.10 g |
| Cholesterol | 78.0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 71.0 mg |
| Iron | 1.3 mg |
| Magnesium | 20.0 mg |
| Phosphorus | 270 mg |
| Potassium | 240 mg |
| Sodium | 50.0 mg |
| Zinc | 0.90 mg |
| Copper | 0.20 mg |
| Manganese | 0.010 mg |
| Selenium | 90.0 mcg |
| Iodine | 30.0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 600 mcg |
| Retinol | 0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0 mg |
| Thiamin (B1) | 0.060 mg |
| Riboflavin (B2) | 0.040 mg |
| Niacin (B3) | 4.3 mg |
| Pantothenic acid (B5) | 0.24 mg |
| Vitamin B6 | 0 mg |
| Folate (B9) | 0 mcg |
| Vitamin B12 | 3.0 mcg |
