Dab
Categories
| Macros | per 100 g |
|---|---|
| Calories | 75 kcal |
| Protein | 16.6 g |
| Fat | 1.0 g |
| Carbs | 0.0 g |
Dab is a small flatfish found in the North Atlantic and North Sea, typically sold whole or as fillets and most often cooked by pan-frying, grilling or steaming. Per 100 g, raw dab provides 75 kcal, 16.6 g of protein, 1 g of fat and no carbohydrates or sugars, making it a very lean source of animal protein. It contributes 350 mg of potassium and 176 mg of phosphorus per 100 g, alongside 65 mg of choline and 14.4 mcg of vitamin A. No glycemic index is applicable given the absence of carbohydrates. Dab fits pescatarian, gluten-free, dairy-free, keto, paleo, Mediterranean and low-FODMAP dietary patterns.
How many calories in dab fish?
Raw dab contains 75 kcal per 100 g, making it one of the leaner white fish options. A typical fillet of around 150 g would come to roughly 113 kcal.
How much protein is in dab?
Dab provides 16.6 g of protein per 100 g of raw fish. With only 1 g of fat and no carbohydrates, the vast majority of its calories come directly from protein.
Is dab fish keto-friendly?
Yes, dab is well suited to a keto diet — it contains 0 g of carbohydrates per 100 g and is high in protein at 16.6 g with just 1 g of fat. It is listed among keto-compatible foods in its dietary profile.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 75.0 kcal |
| Protein | 16.6 g |
| Fat | 1.0 g |
| Carbs | 0 g |
| Sugars | 0 g |
| Fiber | 0 g |
| Starch | 0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.16 g |
| Monounsaturated | 0.18 g |
| Polyunsaturated | 0.20 g |
| Omega-3 | 0.20 g |
| Omega-6 | 0.003 g |
| Cholesterol | 49.8 mg |
| Minerals | Amount |
|---|---|
| Calcium | 27.0 mg |
| Iron | 0.30 mg |
| Magnesium | 24.0 mg |
| Phosphorus | 176 mg |
| Potassium | 350 mg |
| Sodium | 77.0 mg |
| Zinc | 0.46 mg |
| Copper | 0.060 mg |
| Manganese | 0.040 mg |
| Selenium | 16.0 mcg |
| Iodine | 30.0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 14.4 mcg |
| Retinol | 14.2 mcg |
| Vitamin C | 0.50 mg |
| Vitamin D | 0.50 mcg |
| Vitamin E | 0.40 mg |
| Vitamin K | 0 mcg |
| Thiamin (B1) | 0.10 mg |
| Riboflavin (B2) | 0.080 mg |
| Niacin (B3) | 2.3 mg |
| Pantothenic acid (B5) | 0.86 mg |
| Vitamin B6 | 0.23 mg |
| Folate (B9) | 5.0 mcg |
| Vitamin B12 | 1.7 mcg |
| Choline | 65.0 mg |
