Eel
Cooked eel is richer than most white fish, with more fat and a traditional place in Japanese cuisine.
Nutrition per 100 g
Standardised to 100 g of eel, cooked for fair comparison. Typical serving: 100 g cooked — 236 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 236 kcal | 236 kcal | 100 kcal |
| Protein | 23.6 g | 23.6 g | 10 g |
| Carbohydrate | 0 g | 0 g | 0 g |
| Fat | 15 g | 15 g | 6.4 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of eel, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 1137 µg | 1137 µg | 126% |
| Vitamin C | 1.8 mg | 1.8 mg | 2% |
| Thiamin | 0.18 mg | 0.18 mg | 15% |
| Riboflavin | 0.051 mg | 0.051 mg | 4% |
| Niacin | 4.5 mg | 4.5 mg | 28% |
| Vitamin B6 | 0.077 mg | 0.077 mg | 5% |
| Folate | 17 µg | 17 µg | 4% |
| Vitamin B12 | 2.9 µg | 2.9 µg | 121% |
| Pantothenic acid | 0.28 mg | 0.28 mg | 6% |
| Minerals | |||
| Calcium | 26 mg | 26 mg | 2% |
| Iron | 0.64 mg | 0.64 mg | 4% |
| Magnesium | 26 mg | 26 mg | 6% |
| Phosphorus | 277 mg | 277 mg | 22% |
| Potassium | 349 mg | 349 mg | 7% |
| Sodium | 65 mg | 65 mg | 3% |
| Zinc | 2.1 mg | 2.1 mg | 19% |
| Selenium | 8.3 µg | 8.3 µg | 15% |
| Copper | 0.029 mg | 0.029 mg | 3% |
| Manganese | 0.04 mg | 0.04 mg | 2% |
Source: USDA FoodData Central — Fish, eel, mixed species, cooked, dry heat
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat eel?
- A concentrated protein food for the calories it costs.
- Cooked eel is richer than most white fish, with more fat and a traditional place in Japanese cuisine.
How to include it
- Cook to a safe temperature and serve with vegetables or a whole grain.
- Typical pairing ideas: Soy sauce, Rice, Ginger.
Things to consider
- Preparation and added fat, salt or sugar change the numbers more than the raw food does.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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