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Badeo fish Calories
Lean protein source, contains selenium and B12
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Badeo fish (140 g) has 165 calories. That works out to 118 calories per 100 g. It contains 0 g of carbs, 29.1 g of protein, 5.2 g of fat and 0 g of fiber. Its 3.4 µg of B12 covers 140% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Badeo fish Nutrition Facts
Selected: 1 piece (medium) · 140 g
165
KCAL / 140G
Carbs
0g
· 0% DV
Protein
29.1g
· 58% DV
Fat
5.2g
· 7% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 71% · Fat 29%
Badeo fish nutrition facts table · 1 piece (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 165 kcal | |
| Total fat | 5.2 g | 7% |
| Saturated fat | 1.26 g | 6% |
| Trans fat | 0 g | |
| Sodium | 101 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 29.1 g | 58% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Badeo fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 140 g | 165 kcal |
| ½ piece (half) | 70 g | 83 kcal |
| 1 piece (small) | 90 g | 106 kcal |
| 100 g | 100 g | 118 kcal |
| 1 serving (small) | 120 g | 142 kcal |
| 1 cup (chopped) | 160 g | 189 kcal |
| 1 serving (medium) | 180 g | 212 kcal |
| 1 piece (large) | 220 g | 260 kcal |
| 1 serving (large) | 250 g | 295 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Badeo fish
What is Badeo fish?
Badeo fish is a name also rendered as badejo, and the name can refer to different fish in different regions. Ask the seller for the species and catch location if you need to identify exactly what you are buying.
What does Badeo fish taste like?
Badeo fish generally has a mild, clean seafood flavor. Its lean flesh pairs well with lemon, herbs, and a little oil, which add flavor without overwhelming the fish.
How do you cook Badeo fish?
You can bake, pan-cook, or grill Badeo fish. Because its flesh is lean, it can dry out if overcooked; check it as it cooks and add a little oil or moisture to help keep it tender.
Is Badeo fish good for you?
Yes, Badeo fish is a lean protein source and contains selenium and vitamin B12. It can make a nutritious main dish alongside vegetables or grains, but it is not a treatment or prevention for any disease.
How can you tell if Badeo fish is fresh?
Fresh Badeo fish should smell mild and briny, with firm-looking flesh. Avoid fish with a sharp sour or ammonia-like smell, a sticky surface, or flesh that looks dull; keep it chilled after purchase.
Can you freeze Badeo fish?
Yes, you can freeze Badeo fish. Wrap it tightly in an airtight freezer-safe package, ideally in meal-sized portions, and thaw it in the refrigerator before cooking. Do not refreeze it once thawed.
Does Badeo fish have a lot of bones?
Badeo fish may contain bones, so check the flesh carefully even when buying fillets. For children, break it into small pieces and feel through each piece for pin bones before serving.
Can you eat Badeo fish raw?
It is safer to cook Badeo fish rather than eat it raw. Raw fish can carry foodborne pathogens, and citrus juice does not reliably make it safe; cook it thoroughly before serving.
What can you use instead of Badeo fish in a recipe?
Use another mild-flavored white fish with a similar thickness in place of Badeo fish. Cod or haddock can work in many recipes, but cooking time may change with the cut and size.
Is Badeo fish sustainable to eat?
You cannot judge Badeo fish sustainability from the name alone, since the name may refer to different species and fisheries. Ask for the exact species and catch origin, then consult a reputable local seafood guide.
Badeo fish Vitamins & Minerals
Vitamins
B12
3.36µg · 140% DV
B3
6.44mg · 40% DV
B6
0.45mg · 26% DV
B5
1.05mg · 21% DV
Minerals
Selenium
50µg · 91% DV
Phosphorus
294mg · 42% DV
Iodine
49µg · 33% DV
Potassium ⭐
504mg · 15% DV
Sodium
101mg · 4% DV
Badeo fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Badeo fish
To burn the 165 calories in 1 piece (medium) (140 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Badeo fish?
Badeo fish is a market name used for a sea fish associated with Atlantic and Iberian coastal food traditions; the name can refer to different fish in different places, so local identification may vary. Its flesh is mild and fairly lean, with a tender, flaky texture once cooked.
It is commonly prepared simply—grilled, pan-cooked or baked—and served with lemon, herbs, vegetables or a fresh salad. For English-speaking cooks, it works much like other mild white fish: season lightly and avoid overcooking so it stays moist. With 20.8 g of protein per 100 g and no carbohydrates, it makes a protein-focused centrepiece for a meal; baking or grilling keeps the preparation lighter than deep-frying.
How Nutritious Is Badeo fish?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Badeo fish Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Badeo fish Contain Allergens?
Contains these allergens:
Which Diets Is Badeo fish Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Badeo fish Fat Profile
SATURATED
1.26g
MONOUNSATURATED
1.68g
POLYUNSATURATED
0.7g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.