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

Picture of Zander

Zander consists of 1% fat, 19% protein, 0% carbs, 0% fiber and 78% water. Zander has 83 calories per 100g, that is 70% lower than other foods in Fish. In total 11% of the calories in Zander are from fat, 92% from protein and 0% from carbohydrates.

  • Very low Glycemic Index Glycemic Index: 0
  • Very low in carbs Only 0.0g carbs in a serving of 150g
  • Low Glycemic Load Glycemic Load: 0.0
  • High in magnesium Covers 0.2% of Magnesium RDA per portion
  • High in potassium Covers 0.2% of Potassium RDA per portion

Can you eat Zander for a low carb diet?

With 0g of carbs and a Glycemic Load of 0 in a portion of 150g, Zander can be consumed for a ketogenic or low-carb diet. Zander contains no Fructose, is Gluten free and has no Lactose.

Zander: nutrition facts & data

Nutrition facts
per 100g
avg Fish[1]
Calories (kcal) 83.0 118.6
Fat (g) 1.0 5.2
Protein (g) 19.0 18.0
Carbohydrates (g) 0.0 0.0
Mono- & Di-Saccharides (g) 0.0 0.0
Polysaccharides (g) 0.0 0.0
Fibers (g) 0.0 0.0
Sodium (mg) 25.0 74.5
Water (g) 78.0 74.8
[1] average of Fish

Breakdown in percent (%) of total calories

An average portion size (150g) of Zander contains:

  • 124.5 Calories
  • 1.5g of Fat
  • 28.5g of Protein
  • No Carbs
  • 37.5mg of sodium - 0.0% of the RDA for sodium.
  • 75.0mg of Magnesium, that covers 0.2% of the recommended daily allowance (RDA) for Magnesium.
  • 0.9mg of Zinc - 0.1% of the RDA for Zinc.
  • 0.9mg of Iron - 0.1% of the RDA for Iron.
  • 585.0mg of Potassium - 0.2% of the RDA for Potassium.
  • 1.5mg of Vitamin C - 0.0% of the RDA for Vitamin C.
  • 2.3mg of Vitamin B12 - 0.7% of the RDA for Vitamin B12.

Nutrient distribution per gram

What vitamins are in Zander?

per 100g
Vitamin C (mg) 1.0 1.0
Vitamin E (mg) 1.0 1.1
Vitamin B1 / Thiamine (mg) 0.2 0.1
Vitamin B2 (mg) 0.3 0.1
Vitamin B6 (mg) 0.2 0.3
Vitamin B9 / Folate (μg) 10.0 10.1
Vitamin B12 (μg) 1.5 2.2
Retinol (μg) 2.0 65.5
beta-Carotene (μg) 0.0
[1] average of Fish

Is Zander rich in vitamins?


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

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Zander

per 100g
Magnesium (mg) 50.0 31.9
Zinc (mg) 0.6 0.6
Sodium (mg) 25.0 74.5
Calcium (mg) 50.0 32.3
Iron (mg) 0.6 0.8
Potassium (mg) 390.0 330.8
Phosphorus (mg) 195.0 220.4
[1] average of Fish

Is Zander high in minerals?


Again, for every mineral contained in Zander 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 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Zander

0.0% of Zander are carbs, per serving of 150g that makes 0.0g of carbs.

Monosachharides and polysaccharides

per 100g
Monosaccharides (g) 0.0 0.0
Polysaccharides (g) 0.0 0.0
Total carbs (g) 0.0 0.0
[1] average of Fish

How high are the Glycemic Index and the Glycemic Load for Zander?

The Glycemic Index of Zander is 0, which would be considered as low. The Glycemic Load in a normal serving is 0.0 and can be regarded as low.

Allergens in Zander

  • is Gluten free
  • has no Lactose
  • no Fructose

Fatty acids and cholesterol in Zander

Of the 1.0g total fat per 100g in Zander, 0.2g are saturated fatty acids (SFA), 0.3g are monounsaturated fatty acids (MUFA) and 0.2g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 70.0mg.