Calorie Chart / Fish / Dab
How Many Calories Are in Dab?
Calculation of the nutritional value & Recommended Dietary Intake of dab
For g and a calorie requirement of kcal
| Calories 117 kcal | Proteins 26 g | Lipids 1.8 g | Carbohydrates 0 g |
| 6% | 35% | 3% | 0% |
Health benefits of dab
Dab - 100g
Calories 78 kcal
Proteins 17 g
Lipids 1.2 g
Carbohydrates 0 g
With only 78 calories per 100 g, dab belongs to the low-calorie fish family. This very modest calorie count allows you to enjoy a generous 17 g of high-quality proteins while keeping overall calories under control, which is valuable for weight-loss programs and for athletes monitoring their daily calorie intake.
Despite having just 1.2 g of lipids, dab supplies omega-3 fatty acids (EPA/DHA) that support cardiovascular health and may reduce inflammation. It is also a remarkable source of vitamin B12, vitamin B6, vitamin D, phosphorus, selenium, and iodine, nutrients essential for energy metabolism, thyroid function, and bone maintenance—all obtained with very few additional calories.
Mercury and contaminant levels in dab are generally lower than in larger predatory fish, so you can consume it regularly without exceeding your weekly calorie budget or worrying about heavy metal exposure. Being a small flatfish of the same order as plaice and flounder, it matures quickly, which makes it a comparatively sustainable choice and an intelligent way to diversify low-calorie seafood options.
Historically fished in the cold North-East Atlantic, dab has long been a staple aboard British vessels, prized for its delicate flavor. Its asymmetrical body—both eyes on one side—helps it hide in sandy seabeds, a natural curiosity that delivers, once on the plate, plenty of taste with very few calories.
Tips for incorporating dab into a balanced diet
To preserve the naturally low-calorie profile of dab, favor gentle cooking methods such as steaming, oven-baking, or grilling. A fillet baked with lemon zest, fresh herbs, and a drizzle of olive oil remains under 120 calories per serving and pairs beautifully with a side of asparagus or a spoonful of quinoa.
Below are practical ideas to integrate dab into a balanced menu without letting calories spiral out of control:
- Grill whole dab and serve it with a warm salad of broccoli and toasted almond slivers; the crunch offsets the tender flesh while keeping calories modest.
- Make light fish tacos: flake oven-baked dab, tuck into corn tortillas with shredded lettuce and tomato salsa; even with a yogurt-based sauce, you stay within a reasonable calorie range.
- Swap breaded fish for a herb-crusted dab: coat the fillets with chopped parsley, garlic, and a teaspoon of mustard, then roast; you get a flavor punch with fewer calories than traditional frying.
- If you crave richer textures, alternate dab with higher-fat fish like salmon, but keep portions smaller to balance daily calories.
Like cod or sole, dab accepts an array of seasonings. Combine it with steamed brown rice for complex carbohydrates, or with a colorful vegetable medley similar to the classic ratatouille to boost fiber without overloading calories.
Frequently Asked Questions
- How many calories are in dab?
- Dab provides 78 kcal per 100 g.
- Is dab considered a lean fish in terms of calories?
- Yes. With only 1.2 g of fat and 78 calories per 100 g, dab is clearly a lean, low-calorie choice.
- Does breading or frying dab increase its calories?
- Absolutely. Traditional breading and deep-frying can triple the calories, sometimes pushing a 100 g portion beyond 250 kcal. Opt for baking to keep calories low.
- How much protein versus calories do I get from dab?
- You obtain about 17 g of protein for just 78 calories, an excellent protein-to-calorie ratio for muscle maintenance and satiety.
- What is the best cooking method to preserve a low-calorie content?
- Steaming, poaching, or baking with herbs adds negligible calories. Avoid heavy sauces; if you need richness, try a spoon of light yogurt.
- Can I combine dab with starchy sides without overshooting my daily calories?
- Yes. Pair it with half a cup of rice or a small portion of mashed potatoes, then fill the plate with vegetables to control total calories.
Similar foods
Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
