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Fatty fish, high protein, omega-3 source
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Iskebe (120 g) has 216 calories. That works out to 180 calories per 100 g. It contains 0 g of carbs, 23.4 g of protein, 13.2 g of fat and 0 g of fiber. Its 9 µg of B12 covers 375% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 120 g
216
KCAL / 120G
Carbs
0g
· 0% DV
Protein
23.4g
· 47% DV
Fat
13.2g
· 17% 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 44% · Fat 56%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 13.2 g | 17% |
| Saturated fat | 3.12 g | 16% |
| Trans fat | 0 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 23.4 g | 47% |
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 | 216 kcal |
| 1 piece (extra small) | 60 g | 108 kcal |
| 1 piece (small) | 80 g | 144 kcal |
| 100 g | 100 g | 180 kcal |
| 1 serving (medium) | 150 g | 270 kcal |
| 1 piece (large) | 180 g | 324 kcal |
| 1 serving (large) | 200 g | 360 kcal |
| 1 piece (extra large) | 250 g | 450 kcal |
Calculated from 180 calories per 100 g.
Iskebe is listed as a fish and is described as an oily seafood. The name may be used differently by sellers or in local markets, so ask for the fish’s common or scientific species name if you need to identify it precisely.
You can cook Iskebe in a pan, in the oven, or on a grill. Its oily flesh usually needs little added cooking fat; cook it until opaque and easy to flake, then stop to keep it from drying out.
Iskebe is categorized as an oily fish, so expect a richer taste than you would from a lean white fish. The exact flavor can vary with the species and how fresh it is; lemon and herbs make a simple accompaniment.
No. Iskebe is listed as a fish, whereas tripe is the edible stomach lining of an animal such as a cow. The similar-looking names can cause confusion, but they refer to different foods.
Yes, Iskebe can be grilled. Clean and lightly oil the grill, cook over moderate heat, and wait until the fish releases from the grate before turning it. This helps prevent the flesh from breaking apart.
Ask the fishmonger to clean Iskebe if you are unsure how to prepare it. At home, remove the entrails if needed, rinse the fish briefly under cold water, pat it dry, and wash any tools and surfaces that touched it raw.
Lemon, black pepper, parsley, and a little garlic pair well with Iskebe without overpowering the fish. A light seasoning just before cooking lets the fish’s own flavor come through better than a heavy spice rub.
Yes, freeze Iskebe while it is fresh, sealed in an airtight package and portioned for later use. Thaw it in the refrigerator and cook it soon after thawing; do not refreeze it once it has thawed.
Fresh Iskebe should smell mild and sea-like, not sour or ammonia-like. If buying a whole fish, look for clear eyes and firm flesh that springs back when pressed; avoid fish that feels slimy or smells strong.
Serve Iskebe with lemon, vegetables, or a simple salad to balance its richer fish flavor. For a Turkish-style meal, grilled or baked Iskebe also works with a seasonal salad and a modest portion of rice or bread.
Vitamins
B12
9µg · 375% DV
Vitamin D
9.6µg · 48% DV
B3
6.6mg · 41% DV
B6
0.54mg · 32% DV
Minerals
Selenium
42µg · 76% DV
Phosphorus
252mg · 36% DV
Iodine
42µg · 28% DV
Potassium ⭐
384mg · 11% DV
Sodium
72mg · 3% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 216 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.
Iskebe is a fatty fish eaten as a seafood ingredient, usually cooked fresh and served as a main dish. Its nutritional profile is notable for protein and omega-3 fats; a 100 g portion provides 19.5 g of protein.
It can be grilled, baked or pan-cooked, with lemon and simple vegetable sides letting the fish remain the focus. In places where it is available, serve it with salad, greens or potatoes for an easy meal. Grilling or baking rather than frying is a useful way to keep the preparation lighter.
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.
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.
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
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
3.12g
MONOUNSATURATED
4.92g
POLYUNSATURATED
2.52g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.