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Low-calorie, high-protein seafood, good source of selenium and B12
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Raka (30 g) has 26 calories. That works out to 85 calories per 100 g. It contains 0.3 g of carbs, 5.6 g of protein, 0.2 g of fat and 0 g of fiber. Its 9 µg of Selenium covers 16% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 30 g
26
KCAL / 30G
Carbs
0.3g
· 0% DV
Protein
5.6g
· 11% DV
Fat
0.2g
· 0% 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 5% · Protein 88% · Fat 7%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 26 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 45 mg | 2% |
| Total carbohydrate | 0.3 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 5.6 g | 11% |
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) | 30 g | 26 kcal |
| 1 piece (small) | 20 g | 17 kcal |
| 1 piece (large) | 50 g | 43 kcal |
| 100 g | 100 g | 85 kcal |
| 5 piece (medium) | 100 g | 85 kcal |
| 1 cup (chopped) | 100 g | 85 kcal |
| 1 serving (large) | 120 g | 102 kcal |
| 10 piece (medium) | 200 g | 170 kcal |
| 1 pack (whole) | 250 g | 213 kcal |
Calculated from 85 calories per 100 g.
Raka is categorized as shellfish, not finfish. That distinction matters for allergy precautions: someone with a shellfish allergy should avoid raka and prevent contact between it and other foods.
Raka can be steamed, boiled, or cooked in a pan. The right timing varies with its form and size, so check it as it cooks and stop once it is fully cooked to avoid a rubbery texture.
Raka generally has a mild, savory flavor associated with seafood. Lemon, garlic, and fresh herbs complement it without overwhelming it; strongly spiced sauces can easily mask its more delicate taste.
Raka usually turns rubbery when it is overcooked. Check it frequently and remove it from the heat as soon as it is opaque and cooked through; leaving it in a hot pan continues cooking it.
Cleaning depends on whether the raka is sold whole, in its shell, or already prepared. Rinse away visible grit under cold running water; ask the fishmonger how to remove the shell or innards for the specific raka they sell.
Fresh raka should smell clean and mildly of the sea, not sour or ammonia-like, and should feel firm rather than slimy. If it is sold in a shell, avoid pieces with cracked shells and keep it chilled.
Keep raka refrigerated in a covered container, separate from ready-to-eat foods, and use it promptly. Prevent raw juices from dripping onto other food; if it smells sour or ammonia-like, discard it rather than tasting it.
Yes, raka can be frozen. Seal it well while fresh, thaw it in the refrigerator rather than on the counter, and do not refreeze it after thawing; freezing may slightly change its texture.
Often, yes, but raka may differ from shrimp in size and texture. Add it according to how quickly it cooks, and check that it is fully cooked rather than relying on the recipe's shrimp timing.
It is safer to eat raka fully cooked, because raw shellfish can carry harmful microorganisms. Keep it separate from ready-to-eat foods during preparation, and wash hands and utensils after they touch raw raka.
Vitamins
B12
0.33µg · 14% DV
B5
0.21mg · 4% DV
B3
0.51mg · 3% DV
Vitamin E
0.36mg · 2% DV
Minerals
Selenium
9µg · 16% DV
Phosphorus
66mg · 9% DV
Iodine
11µg · 7% DV
Zinc
0.36mg · 3% DV
Sodium
45mg · 2% DV
Potassium ⭐
66mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 26 calories in 1 piece (medium) (30 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.
Raka is a seafood item in the shellfish category. The name can refer to different things in different places, so it is best not to assign it a specific species or regional origin without more information. It is usually cooked before serving, with simple preparation letting its natural seafood flavour come through.
You can serve Raka with lemon and herbs, add it to a salad or pasta, or pair it with other seafood. Its mild, slightly sweet taste and firm texture work well without heavy sauces. It is high in protein and low in fat and carbohydrates; a 100 g portion provides 18.5 g of protein. For a lighter meal, boil or grill it rather than frying, and serve with fresh vegetables.
Very 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.
No known major allergens
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
SATURATED
0.04g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.08g
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.