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

Raw zander fillets

Zander consist of 1% fat, 19% protein, 0% carbs, 0% fiber and 78% water. With 83 of calories per 100g it's 70% lower than other foods in Fish. In total 10.84% of the calories in Zander come from fat, 91.57% 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 14.63% of Potassium RDA per portion
  • high Vitamin B1 Covers 21.82% of Vitamin B1 RDA per portion

Can you eat Zander for a low carb diet?

With 0g of carbs per 100g, Zander 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) 83 118.6
Fat (g) 1 5.2
Protein (g) 19 18
Carbohydrates (g) 0 0
Mono- & Di-Saccharides (g) 0 0
Polysaccharides (g) 0 0
Fibers (g) 0 0
Sodium (mg) 25 74.5
Water (g) 78 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 - 2.5% of the RDA for sodium.
  • 75mg of Magnesium, that covers 23.44% of the recommended daily allowance (RDA) for Magnesium.
  • 0.9mg of Zinc - 9% of the RDA for Zinc.
  • 0.9mg of Iron - 7.5% of the RDA for Iron.
  • 585mg of Potassium - 14.63% of the RDA for Potassium.
  • 1.5mg of Vitamin C - 1.43% of the RDA for Vitamin C.
  • 2.25mg of Vitamin B12 - 75% of the RDA for Vitamin B12.

Nutrient distribution per gram

What vitamins are in Zander?

per 100g
Vitamin C (mg) 1 1
Vitamin E (mg) 1 1.1
Vitamin B1 / Thiamine (mg) 0.16 0.1
Vitamin B2 (mg) 0.25 0.1
Vitamin B6 (mg) 0.24 0.3
Vitamin B9 / Folate (μg) 10 10.1
Vitamin B12 (μg) 1.5 2.2
Retinol (μg) 2 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 Zander of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]RDA for a 20+ year old male

Minerals in Zander

per 100g
Magnesium (mg) 50 31.9
Zinc (mg) 0.6 0.6
Sodium (mg) 25 74.5
Calcium (mg) 50 32.3
Iron (mg) 0.6 0.8
Potassium (mg) 390 330.8
Phosphorus (mg) 195 220.4
[1] average of Fish

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 20+ year old male


0% of Zander 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 Zander

  • 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), 0.3g are monounsaturated fatty acids (MUFA) and 0.2g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 70mg.