Hoki, raw
Last updated 4 Nov 2026
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Hoki is a white-fleshed fish from New Zealand. The figures here describe the fish in its raw form. It mainly provides protein, with 17g per 100g, alongside 1.9g of fat and 0.3g of saturated fat. It also supplies minerals, including selenium at 42µg per 100g.
Protein is needed for the growth and repair of body tissues, while selenium supports normal thyroid function and helps protect cells from damage. For people monitoring fat or salt intake, preparation is worth considering: added oil, butter, coatings or salty sauces can change the nutritional content of the finished dish. Full nutrient figures for raw hoki are shown in the tables below.
Nutrition per 100g
Nutrient | Per 100g |
|---|---|
Energy | 85 kcal |
Energy | 358 kJ |
Fat | 1.9g |
of which saturates | 0.3g |
Carbohydrate | 0g |
of which sugars | 0g |
17g | |
Salt | 0.22g |
Water | 80g |
Vitamins and minerals per 100g
Nutrient | Per 100g |
|---|---|
Trace | |
Trace | |
Trace | |
0.02mg | |
0.05mg | |
1.6mg | |
15mg | |
0.7mg | |
29mg | |
190mg | |
380mg | |
Sodium | 86mg |
0.4mg | |
0.03mg | |
42µg |
Other types of hoki
Food | Calories per 100g | Protein per 100g | Fat per 100g | Fibre per 100g |
|---|---|---|---|---|
121 kcal | 24g | 2.7g | – |
About these figures
Values are per 100g of the food as described (Literature sources. White fleshed fish from New Zealand). "Trace" means only a very small amount was found. Nutrients that were not measured are not shown. Salt is calculated from sodium.