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Mackerel

Mackerel, baked or broiled, fat not added in cooking

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Nutrition Facts

Serving Size

1 small fillet (170g)

Amount per serving

Calories

406

% Daily Value *

Total Fat 25.5g

Saturated Fat 6.3g

Trans Fat

Cholesterol 134mg

Sodium 738mg

Total Carbohydrate 0.2g

Dietary Fiber 0g

Total Sugars

Protein 40.9g

Vitamin D

Calcium 34mg

Iron 3mg

Potassium 741mg

*

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.

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Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C
3%
2.55 mg
Thiamin
26%
0.32 mg
Riboflavin
57%
0.75 mg
Niacin
118%
18.9 mg
Pantothenic Acid
Vitamin B6
43%
0.73 mg
Folate
3.4 mcg
Folic Acid
0 mcg
Food Folate
3.4 mcg
Fortified Folate
3.4 mcg
Choline
26%
141 mg
Betaine
Vitamin B12
552%
13.2 mcg
Added Vitamin B12
0 mcg
Biotin
Vitamin A
8%
71.4 mcg
Retinol
71.4 mcg
Beta Carotene
0 mcg
Alpha Carotene
0 mcg
Beta Cryptoxanthin
0 mcg
Vitamin A IU
Lycophene
0 mcg
Lutein and Zeaxanthin
0 mcg
Vitamin E
19%
2.89 mg
Added Vitamin E
0 mg
Beta Tocopherol
Gamma Tocopherol
Delta Tocopherol
Alpha Tocotreniol
Beta Tocotreniol
Gamma Tocotreniol
Delta Tocotreniol
Vitamin D2 and D3
29.4 mcg
Vitamin D2
Vitamin D3
Vitamin D
Vitamin K
6%
7.14 mcg
Dihydrophylloquinone
Menaquinone-4

Calcium
3%
34 mg
Iron
18%
3.16 mg
Magnesium
31%
129 mg
Phosphorus
32%
400 mg
Potassium
16%
741 mg
Sodium
32%
738 mg
Zinc
13%
1.38 mg
Copper
19%
0.17 mg
Manganese
Selenium
162%
89.1 mcg
Fluoride
Iodine

Fat
33%
25.5 g
Saturated Fat
31%
6.25 g
Butyric Acid
0 g
Caproic Acid
0 g
Caprylic Acid
0 g
Capric Acid
0 g
Lauric Acid
0.03 g
Tridecylic Acid
Myristic Acid
1.21 g
Pentadecylic Acid
Palmitic Acid
4.02 g
Margaric Acid
Stearic Acid
0.92 g
Arachidic Acid
Behenic Acid
Lignoceric Acid
Monounsaturated Fat
9.66 g
Myristoleic Acid
Pentadecenoic Acid
Hexadec-9-enoic Acid
Palmitoleic Acid
Trans Hexadec 9 Enoic Acid
Heptadecylic Acid
Octadec-9-enoic Acid
Oleic Acid
Elaidic Acid
Vaccenic Acid
Gondoic Acid
1.72 g
Docos-13-enoic Acid
Erucic Acid
Brassidic Acid
Nervonic Acid
Polyunsaturated Fat
6.17 g
9,12-octadecadienoic Acid
Linoleic Acid
Conjugated Linoleic Acids (CLAs)
Linolelaidic Acid
9-trans-12-cis-Linoleic Acid
Trans Linoleic Acid
Linolenic Acid
Alpha Linolenic Acid (ALA)
Gamma Linolenic Acid (GLA)
Punicinic Acid
Paranaric Acid
0.49 g
Eicosadienoic Acid
Icosatrienioc Acid
Eicosatrienoic Acid (ETE)
Dihomo Gamma Linolenic Acid (DGLA)
Eicosatetraenoic Acid (ETA)
Arachidonic Acid (AA)
Eicosapentaenoic Acid (EPA)
1.65 g
Heneicosapentaenoic Acid (HPA)
Adrenic Acid (AdA)
Docosapentanoic Acid (DPA)
0.39 g
Docosahexanoic Acid (DHA)
2.67 g
Trans Fat
Trans Monoenoic Fat
Trans Polyenoic Fat
Cholesterol
45%
134 mg
Phytosterols
Stigmasterols
Campesterol
Beta Sitosterol

Protein
82%
40.9 g
Tryptophan
Threonine
Isoleucine
Leucine
Lysine
Methionine
Cystine
Phenylalanine
Tyrosine
Valine
Arginine
Histidine
Alanine
Aspartic Acid
Glutamic Acid
Glycine
Proline
Serine
Hydroxyproline

Carbohydrates
0%
0.17 g
Fibre
0%
0 g
Soluble Fibre
Insoluble Fibre
Sugar
Added Sugar
Sucrose
Glucose
Fructose
Lactose
Maltose
Galactose
Sugar Alcohols
Starch

Calories
406 kcal
Water
95.1 g
Ash
Theobromine
0 mg
Caffeine
0 mg
Alcohol
0 g

Serving Sizes

  • 1 small fillet (170 g)
  • 1 medium fillet (227 g)
  • 1 large fillet (340 g)
  • 1 steak (227 g)
  • 1 cup, cooked, flaked (136 g)
  • 1 oz, boneless, raw (yield after cooking) (23 g)
  • 1 oz, boneless, cooked (28.4 g)
  • 1 oz, with bone, raw (yield after cooking, bone removed) (15 g)
  • 1 oz, with bone, cooked (yield after bone removed) (19 g)
  • 1 cubic inch, with bone, cooked (yield after bone removed) (11 g)
  • 1 cubic inch, boneless, cooked (17 g)

Nutrient Sources

  • Excellent source of Thiamin
  • Excellent source of Riboflavin
  • Excellent source of Niacin
  • Excellent source of Vitamin B6
  • Excellent source of Choline
  • Excellent source of Vitamin B12
  • Excellent source of Magnesium
  • Excellent source of Phosphorus
  • Excellent source of Sodium
  • Excellent source of Selenium
  • Good source of Vitamin E
  • Good source of Iron
  • Good source of Potassium
  • Good source of Copper

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • High Protein
  • High Fat
  • Zero Carbs
Foods with similar macro profiles:

Profile of Protein in Item

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Essential Amino Acids

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

100g of Mackerel contains 24.1g of protein, which is about the same as 4 eggs, 0.9 chicken breasts, or 1.7 cups (467g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 0.2g per 1 small fillet

Profile of Fat in Item

Types of Fats

High in Saturated Fat.

Zero Trans Fat.

Contains Omega-3 polyunsaturated fatty acids.

High in Cholesterol.

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