From flaky hake fillets fried golden on a Friday night to smoky snoek straight off the braai, South Africans have long loved both of these local seafood favourites. But when it comes to nutrition, is one actually healthier than the other?
The short answer? Both hake and snoek can absolutely earn a place on a balanced plate, but they each bring something slightly different to the table.
Meet the fish
Hake is a white fish known for its mild flavour, soft texture, and versatility. It’s often the go-to choice for fish and chips, fish cakes, curries, and baked seafood dishes.
Snoek, on the other hand, is a distinctly South African favourite. Rich, oily, and packed with bold flavour, it’s most commonly smoked or braaied and is especially popular in the Western Cape.
While both are nutritious sources of protein, their nutritional profiles differ quite a bit.
Nutritional comparison: Hake vs snoek
Here’s a rough look at how they compare per 100g serving (values can vary slightly depending on preparation method):
Hake
Hake is considered a lean fish, meaning it’s naturally low in fat and calories while still being high in protein. This makes it a popular option for people looking for lighter meals or trying to manage calorie intake.
Benefits of hake:
- High in protein to support muscle repair and satiety
- Lower in calories and fat
- Mild flavour that works well in many dishes
- Good source of selenium, phosphorus, and vitamin B12
If you’re after a lighter everyday fish option, hake is often the better pick.
Snoek
Snoek contains significantly more fat than hake, but that’s not necessarily a bad thing. It’s an oily fish, which means it contains more omega-3 fatty acids, the heart-healthy fats linked to brain health, reduced inflammation, and cardiovascular support.
Benefits of snoek:
- Higher in omega-3 fatty acids
- Rich, satisfying flavour
- Excellent protein source
- Contains vitamin D and healthy oils
Because of its higher fat content, snoek is more calorie-dense than hake, but it can also be more filling and nutritionally rich in certain areas.
So, which one is healthier?
There’s no outright winner — it really depends on your health goals and how the fish is prepared.
Hake may be the healthier option if:
- You’re watching calorie intake
- You prefer lean protein
- You want a lighter meal option
- You’re trying to reduce overall fat consumption
Snoek may be the healthier option if:
- You want more omega-3 fatty acids
- You’re looking for a nutrient-dense oily fish
- You prefer richer, more satisfying flavours
- You want added healthy fats in your diet
Preparation matters more than you think
A grilled or baked piece of fish is very different nutritionally from deep-fried fish and chips or heavily salted smoked snoek.
To keep things healthier:
- Grill, bake, steam, or braai fish instead of deep frying
- Go easy on creamy sauces and excess butter
- Pair fish with vegetables, salads, or whole grains
- Watch sodium levels in smoked snoek products
The final catch
Both hake and snoek are nutritious South African seafood choices packed with protein and valuable nutrients. Hake shines as the leaner, lower-calorie option, while snoek stands out for its omega-3 content and richer nutritional profile.
The healthiest choice ultimately depends on your dietary needs, cooking methods, and personal taste — and luckily, there’s room for both on the menu.
ALSO SEE: How to defrost fish the right way (without losing flavour or texture)
How to defrost fish the right way (without losing flavour or texture)
Feature image: Pexels
