Mackerel

Fish, mackerel, spanish, cooked, dry heat

Prospre Meal Planner Mobile App
Advertisement

Full Nutrition Profile

Add to Food Log:

Open In Prospre

Nutrition Facts

Serving Size

1 fillet (146g)

Amount per serving

Calories

231

% Daily Value *

Total Fat 9.2g

12%

Saturated Fat 2.6g

13%

Trans Fat

Cholesterol 107mg

36%

Sodium 96mg

4%

Total Carbohydrate 0g

0%

Dietary Fiber 0g

0%

Total Sugars

Protein 34.4g

Vitamin D

Calcium 19mg

1%

Iron 1mg

6%

Potassium 809mg

17%

*

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Using default Daily Values from FDA.

Set personalized Daily Values

Advertisement

Detailed Nutrient Information

Vitamin C

3%

2.34 mg

Thiamin

16%

0.19 mg

Riboflavin

24%

0.31 mg

Niacin

46%

7.3 mg

Pantothenic Acid

25%

1.27 mg

Vitamin B6

40%

0.67 mg

Folate

1.46 mcg

Folic Acid

0 mcg

Food Folate

1.46 mcg

Fortified Folate

1.46 mcg

Choline

—

Betaine

—

Vitamin B12

426%

10.2 mcg

Added Vitamin B12

—

Biotin

—

Vitamin A

5%

48.2 mcg

Retinol

48.2 mcg

Beta Carotene

—

Alpha Carotene

—

Beta Cryptoxanthin

—

Vitamin A IU

3%

159 IU

Lycophene

—

Lutein and Zeaxanthin

—

Vitamin E

—

Added Vitamin E

—

Beta Tocopherol

—

Gamma Tocopherol

—

Delta Tocopherol

—

Alpha Tocotreniol

—

Beta Tocotreniol

—

Gamma Tocotreniol

—

Delta Tocotreniol

—

Vitamin D2 and D3

—

Vitamin D2

—

Vitamin D3

—

Vitamin D

—

Vitamin K

—

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

1%

19 mg

Iron

6%

1.08 mg

Magnesium

13%

55.5 mg

Phosphorus

32%

396 mg

Potassium

17%

809 mg

Sodium

4%

96.4 mg

Zinc

8%

0.91 mg

Copper

11%

0.09 mg

Manganese

1%

0.02 mg

Selenium

108%

59.3 mcg

Fluoride

—

Iodine

—

Fat

12%

9.23 g

Saturated Fat

13%

2.63 g

Butyric Acid

—

Caproic Acid

—

Caprylic Acid

—

Capric Acid

—

Lauric Acid

—

Tridecylic Acid

—

Myristic Acid

0.3 g

Pentadecylic Acid

—

Palmitic Acid

1.69 g

Margaric Acid

—

Stearic Acid

0.65 g

Arachidic Acid

—

Behenic Acid

—

Lignoceric Acid

—

Monounsaturated Fat

3.12 g

Myristoleic Acid

—

Pentadecenoic Acid

—

Hexadec-9-enoic Acid

0.45 g

Palmitoleic Acid

—

Trans Hexadec 9 Enoic Acid

—

Heptadecylic Acid

—

Octadec-9-enoic Acid

1.61 g

Oleic Acid

—

Elaidic Acid

—

Vaccenic Acid

—

Gondoic Acid

0.18 g

Docos-13-enoic Acid

0.1 g

Erucic Acid

—

Brassidic Acid

—

Nervonic Acid

—

Polyunsaturated Fat

2.64 g

9,12-octadecadienoic Acid

0.16 g

Linoleic Acid

—

Conjugated Linoleic Acids (CLAs)

—

Linolelaidic Acid

—

9-trans-12-cis-Linoleic Acid

—

Trans Linoleic Acid

—

Linolenic Acid

0.17 g

Alpha Linolenic Acid (ALA)

—

Gamma Linolenic Acid (GLA)

—

Punicinic Acid

—

Paranaric Acid

—

Eicosadienoic Acid

—

Icosatrienioc Acid

—

Eicosatrienoic Acid (ETE)

—

Dihomo Gamma Linolenic Acid (DGLA)

—

Eicosatetraenoic Acid (ETA)

0.23 g

Arachidonic Acid (AA)

—

Eicosapentaenoic Acid (EPA)

0.43 g

Heneicosapentaenoic Acid (HPA)

—

Adrenic Acid (AdA)

—

Docosapentanoic Acid (DPA)

0.14 g

Docosahexanoic Acid (DHA)

1.39 g

Trans Fat

—

Trans Monoenoic Fat

—

Trans Polyenoic Fat

—

Cholesterol

36%

107 mg

Phytosterols

—

Stigmasterols

—

Campesterol

—

Beta Sitosterol

—

Protein

69%

34.4 g

Tryptophan

0.39 g

Threonine

1.51 g

Isoleucine

1.59 g

Leucine

2.8 g

Lysine

3.16 g

Methionine

1.02 g

Cystine

0.37 g

Phenylalanine

1.34 g

Tyrosine

1.16 g

Valine

1.77 g

Arginine

2.06 g

Histidine

1.01 g

Alanine

2.08 g

Aspartic Acid

3.53 g

Glutamic Acid

5.14 g

Glycine

1.65 g

Proline

1.22 g

Serine

1.4 g

Hydroxyproline

—

Carbohydrates

0%

0 g

Fibre

0%

0 g

Soluble Fibre

—

Insoluble Fibre

—

Sugar

—

Added Sugar

—

Sucrose

—

Glucose

—

Fructose

—

Lactose

—

Maltose

—

Galactose

—

Sugar Alcohols

—

Starch

—

Calories

231 kcal

Water

100 g

Ash

2.23 g

Theobromine

—

Caffeine

—

Alcohol

—

Serving Sizes

  • 1 fillet (146g)

Nutrient Sources ‡

  • Excellent source of Niacin
  • Excellent source of Pantothenic Acid
  • Excellent source of Vitamin B6
  • Excellent source of Vitamin B12
  • Excellent source of Phosphorus
  • Excellent source of Selenium
  • Good source of Thiamin
  • Good source of Riboflavin
  • Good source of Potassium

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • Very High Protein
  • Moderate Fat
  • Zero Carbs

Foods with similar macro profiles:

Profile of Protein in Item

Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page on them.

Protein Quality Score: 100%†

Limiting Amino Acid: Leucine

  • Some foods that are a good source of Leucine include soy, hemp, meat, nuts, fish, and legumes.

100g of Mackerel contains 23.6g of protein, which is about the same as 3.9 eggs, 0.9 chicken breasts, or 1.7 cups (458g) of black beans.

† - Not adjusted for digestibility. See the tables here for reference.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • NaNg per

Advertisement

Profile of Fat in Item

Types of Fats

Moderate amount of Saturated Fat.


Zero Trans Fat.

Contains Omega-3 polyunsaturated fatty acids.

High in Cholesterol.

Download on the App Store Badge Get it on Google Play Badge
Prospre App Icon

Prospre: Meal Planner

Meal plans based on macros.

Meal plans based on macros, macro tracking, and more.

Filled yellow starFilled yellow starFilled yellow starFilled yellow starFilled yellow star

4.8

•

FREE

GET
App install QR Code
Prospre Brand Logo

Prospre

About Partnerships Support Blog

Food

Recipes Common Foods Free Meal Plans Meal Plan Generator

Info

Privacy Policy Terms of Service Macro Calculator
Copyright © 2023 Prospre Nutrition Inc.