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Tench - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Three tenches

Tench consist of 1% fat, 18% protein, 0% carbs, 0% fiber and 76% water. With 77 of calories per 100g it's 65% lower than other foods in Fish. In total 11.69% of the calories in Tench come from fat, 93.51% from protein and 0% from carbohydrates.

  • Low carb Only 0 carbs per serving
  • Fructose free Contains no fructose
  • Gluten free
  • Lactose free
  • high Magnesium Covers 23.44% of Magnesium RDA per portion
  • high Potassium Covers 15% of Potassium RDA per portion

Can you eat Tench for a low carb diet?

With 0g of carbs per 100g, Tench is low in carbs. It has no Fructose, is Gluten free and has no Lactose.

Nutrition facts

Nutrition facts
per 100g
avg Fish[1]
Calories (kcal) 77 118.6
Fat (g) 1 5.2
Protein (g) 18 18
Carbohydrates (g) 0 0
Mono- & Di-Saccharides (g) 0 0
Polysaccharides (g) 0 0
Fibers (g) 0 0
Sodium (mg) 35 74.5
Water (g) 76 74.8
[1] average of Fish

Breakdown in percent (%) of total calories

An average portion size (150g) of Tench contains

  • 115.5 Calories
  • 1.5g of Fat
  • 27g of Protein
  • No Carbs
  • 52.5mg of sodium - 3.5% of the RDA for sodium.
  • 75mg of Magnesium, that covers 23.44% of the recommended daily allowance (RDA) for Magnesium.
  • 1.65mg of Zinc - 16.5% of the RDA for Zinc.
  • 1.2mg of Iron - 10% of the RDA for Iron.
  • 600mg of Potassium - 15% of the RDA for Potassium.
  • 1.5mg of Vitamin C - 1.43% of the RDA for Vitamin C.
  • 3mg of Vitamin B12 - 100% of the RDA for Vitamin B12.

Nutrient distribution per gram

What vitamins are in Tench?

per 100g
Vitamin C (mg) 1 1
Vitamin E (mg) 0.1 1.1
Vitamin B1 / Thiamine (mg) 0.08 0.1
Vitamin B2 (mg) 0.18 0.1
Vitamin B6 (mg) 0.29 0.3
Vitamin B9 / Folate (μg) 20 10.1
Vitamin B12 (μg) 2 2.2
Retinol (μg) 1 65.5
beta-Carotene (μg) 0 0
[1] average of Fish

Rich in vitamins?


The following chart displays the amount of vitamins per portion Size (150g) for Tench of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]RDA for a 20+ year old male

Minerals in Tench

per 100g
Magnesium (mg) 50 31.9
Zinc (mg) 1.1 0.6
Sodium (mg) 35 74.5
Calcium (mg) 60 32.3
Iron (mg) 0.8 0.8
Potassium (mg) 400 330.8
Phosphorus (mg) 215 220.4
[1] average of Fish

High in minerals?


Again, for every mineral contained in Tench we looked at the portion size (150g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 20+ year old male


0% of Tench are carbs, per serving (150g) that is 0g of carbs.

Monosachharides and polysaccharides

per 100g
Monosaccharides (g) 0 0
Polysaccharides (g) 0 0
Total carbs (g) 0 0
[1] average of Fish

Allergens in Tench

  • is Gluten free
  • has no Lactose
  • no Fructose

Fatty acids and cholesterol

Of the 1g total fat per 100g, 0.2g are saturated fatty acids (SFA), 0.2g are monounsaturated fatty acids (MUFA) and 0.4g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 70mg.