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Freshwater fish, protein source
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Başık (120 g) has 126 calories. That works out to 105 calories per 100 g. It contains 0 g of carbs, 24.1 g of protein, 3 g of fat and 0 g of fiber. Its 2.5 µg of B12 covers 105% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 120 g
126
KCAL / 120G
Carbs
0g
· 0% DV
Protein
24.1g
· 48% DV
Fat
3g
· 4% 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 78% · Fat 22%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 126 kcal | |
| Total fat | 3 g | 4% |
| Saturated fat | 0.72 g | 4% |
| Trans fat | 0 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 24.1 g | 48% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 126 kcal |
| 1 piece (small) | 80 g | 84 kcal |
| 100 g | 100 g | 105 kcal |
| 1 serving (medium) | 100 g | 105 kcal |
| 1 serving (large) | 150 g | 158 kcal |
| 1 piece (large) | 180 g | 189 kcal |
| 1 piece (extra large) | 250 g | 263 kcal |
Calculated from 105 calories per 100 g.
Başık is a freshwater fish. The name may be unfamiliar outside the regions where it is sold, so ask the fish seller for the exact local species if you need species-specific information about its bones, habitat or cooking.
No, do not eat Başık raw unless it has been prepared under specific food-safety controls for raw fish. Cooking it thoroughly is the safer choice; lemon juice or vinegar alone does not reliably kill parasites or harmful bacteria.
Cook Başık just until its flesh turns opaque and separates easily with a fork. Use moderate heat, avoid prolonged cooking, and check the thickest part first. Baking it covered can help retain moisture, especially for a whole fish.
Başık can contain bones, so check each portion carefully before eating. If it is sold whole, removing the backbone after cooking may help, but small bones can remain; take particular care when serving it to children.
Yes, Başık skin can be eaten if it is properly cleaned and cooked. If the fish has scales, remove them before cooking; crisping the skin in a hot pan can make it more pleasant to eat.
Başık pairs well with lemon, fresh herbs, roasted vegetables, potatoes or a simple salad. These sides complement its mild freshwater-fish flavor without requiring a heavy sauce, and make an easy meal whether the fish is baked or pan-cooked.
Remove the innards and any scales from Başık, then briefly rinse it under cold running water and pat it dry. Avoid splashing raw fish juices around the sink, and wash your hands, knife and work surface promptly.
A mild earthy note in Başık can be balanced with lemon, garlic and fresh herbs. Keep the fish chilled before cooking and discard it if it smells sour or strongly unpleasant; seasoning cannot make spoiled fish safe.
Cooked Başık keeps in the refrigerator for about three to four days when stored promptly in a covered container. Reheat only the portion you plan to eat, and discard it if it was left at room temperature for too long.
Yes, Başık can be grilled. Use a clean, lightly oiled grate and turn the fish carefully once the first side releases easily. A grill basket or foil helps keep a whole fish from sticking or breaking apart.
Vitamins
B12
2.52µg · 105% DV
Vitamin D
3.84µg · 19% DV
B3
3mg · 19% DV
B5
0.84mg · 17% DV
Minerals
Selenium
29µg · 53% DV
Phosphorus
252mg · 36% DV
Iodine
38µg · 25% DV
Potassium ⭐
408mg · 12% DV
Sodium
72mg · 3% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 126 calories in 1 piece (medium) (120 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.
Başık is a freshwater fish eaten as a source of protein. Its name does not point to a particular cooking tradition, so it is best prepared simply, letting the fish’s own flavour come through. In Turkey, freshwater fish may be pan-cooked, grilled or baked, and served as the main part of a meal with lemon, greens and salad. The texture and flavour depend on the cooking method; a light seasoning works well when you want to keep the dish straightforward. Başık is relatively lean, with 20.1 g of protein per 100 g. For a lighter plate, bake or grill it rather than frying it.
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.
High
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.
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.72g
MONOUNSATURATED
0.84g
POLYUNSATURATED
0.96g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.