Eel
Eel, cooked
Categories
| Macros | per 100 g |
|---|---|
| Calories | 229 kcal |
| Protein | 23.6 g |
| Fat | 14.9 g |
| Carbs | 0.0 g |
Eel is a fatty freshwater and marine fish, commonly served cooked — grilled, smoked, or braised — and is a staple in Japanese cuisine (unagi) as well as in European dishes. Per 100 g, cooked eel provides 229 kcal, 23.6 g of protein, 15 g of fat, and zero carbohydrates or fibre, making it a high-protein, zero-carb option. It is a notable source of vitamin D at 23.31 mcg per 100 g, along with 5.1 mg of vitamin E and 17 mcg of folate. On the mineral side, it delivers 349 mg of potassium and 277 mg of phosphorus per 100 g. No glycemic index applies given the absence of carbohydrates. Cooked eel suits pescatarian, gluten-free, dairy-free, keto, paleo, Mediterranean and low-FODMAP dietary patterns.
How many calories in cooked eel?
Cooked eel contains 229 kcal per 100 g, coming primarily from its protein (23.6 g) and fat (15 g) content. A typical restaurant serving of around 80 g would provide roughly 183 kcal.
How much vitamin D is in eel?
Cooked eel contains 23.31 mcg of vitamin D per 100 g, making it one of the more concentrated food sources of this vitamin among commonly eaten fish. For context, the EU reference intake for vitamin D is 15 mcg per day.
Is eel keto-friendly?
Yes, cooked eel is well suited to a ketogenic diet — it contains 0 g of carbohydrates per 100 g, with all its calories coming from protein and fat. It is explicitly listed as keto-compatible in its dietary profile.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 229 kcal |
| Protein | 23.6 g |
| Fat | 14.9 g |
| Carbs | 0 g |
| Sugars | 0 g |
| Fiber | 0 g |
| Starch | 0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 3.0 g |
| Monounsaturated | 9.2 g |
| Polyunsaturated | 1.2 g |
| Omega-3 | 0.57 g |
| Omega-6 | 0.37 g |
| Cholesterol | 161 mg |
| Minerals | Amount |
|---|---|
| Calcium | 26.0 mg |
| Iron | 0.64 mg |
| Magnesium | 26.0 mg |
| Phosphorus | 277 mg |
| Potassium | 349 mg |
| Sodium | 65.0 mg |
| Zinc | 2.1 mg |
| Copper | 0.029 mg |
| Manganese | 0.040 mg |
| Selenium | 8.3 mcg |
| Iodine | 8.0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 1137 mcg |
| Vitamin C | 1.8 mg |
| Vitamin D | 23.3 mcg |
| Vitamin E | 5.1 mg |
| Thiamin (B1) | 0.18 mg |
| Riboflavin (B2) | 0.051 mg |
| Niacin (B3) | 4.5 mg |
| Pantothenic acid (B5) | 0.28 mg |
| Vitamin B6 | 0.077 mg |
| Folate (B9) | 17.0 mcg |
| Vitamin B12 | 2.9 mcg |
