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A whole small fish with silvery skin, a narrow tapered body, and visible fins, served on a plain plate.
●Low GI
★Natural
💪High Protein

Raka Calories

Low-calorie, high-protein seafood, good source of selenium and B12

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

85kcal

GI

0low

POTASSIUM · 100 G

220mg

FIBER · 100 G

0g

Quick answer

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.

Raka Nutrition Facts

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%

Raka nutrition facts table · 1 piece (medium) (30 g)

NutrientAmount% DV
Calories26 kcal
Total fat0.2 g0%
Saturated fat0.04 g0%
Trans fat0 g
Sodium45 mg2%
Total carbohydrate0.3 g0%
Fiber0 g0%
Protein5.6 g11%

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 Raka?

ServingAmountCalories
1 piece (medium)30 g26 kcal
1 piece (small)20 g17 kcal
1 piece (large)50 g43 kcal
100 g100 g85 kcal
5 piece (medium)100 g85 kcal
1 cup (chopped)100 g85 kcal
1 serving (large)120 g102 kcal
10 piece (medium)200 g170 kcal
1 pack (whole)250 g213 kcal

Calculated from 85 calories per 100 g.

Frequently Asked Questions About Raka

What is raka: a fish or a shellfish?

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.

How do you cook raka?

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.

What does raka taste like?

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.

Why does raka turn rubbery when cooked?

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.

How should you clean raka before cooking?

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.

How can you tell if raka is fresh?

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.

How long does raka last in the fridge?

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.

Can you freeze raka?

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.

Can you use raka instead of shrimp in a recipe?

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.

Is it safe to eat raka raw?

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.

Raka Vitamins & Minerals

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

Raka Glycemic Index

GLYCEMIC INDEX

0
Low
0 Low5570100

GLYCEMIC LOAD

0
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Raka

To burn the 26 calories in 1 piece (medium) (30 g):

🚶

6min

Walking (5 km/h)

🏃

3min

Running (8 km/h)

🚴

4min

Cycling

🏊

3min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Raka?

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.

How Nutritious Is Raka?

Nutrient density

Very high

80/ 100

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

59/ 100

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 Raka 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 Raka Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Raka 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

Raka Fat Profile

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.

Compare Raka

🦐vs🐟
Raka vs Salmon Fillet121 kcal fewer per 100 g
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Raka vs Fish25 kcal fewer per 100 g
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Raka vs Tuna47 kcal fewer per 100 g
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Foods Similar to Raka

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.