Mackerel Nutrition

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Nutrition Facts

Serving Size

1 small fillet (170g)

Amount per serving

Calories

498

% Daily Value *

Total Fat 29.6g

38%

Saturated Fat 6.4g

32%

Trans Fat

Cholesterol 100mg

33%

Sodium 649mg

28%

Total Carbohydrate 21.3g

Dietary Fiber 1g

Total Sugars

Protein 34.2g

Vitamin D

Calcium 77mg

Iron 4mg

20%

Potassium 619mg

13%

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

1.19 mg

Thiamin

36%

0.43 mg

Riboflavin

54%

0.7 mg

Niacin

97%

15.6 mg

Pantothenic Acid

—

Vitamin B6

33%

0.56 mg

Folate

30.6 mcg

Folic Acid

22.1 mcg

Food Folate

8.5 mcg

Fortified Folate

47.6 mcg

Choline

20%

110 mg

Betaine

—

Vitamin B12

413%

9.91 mcg

Added Vitamin B12

0 mcg

Biotin

—

Vitamin A

64.6 mcg

Retinol

64.6 mcg

Beta Carotene

1.7 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

—

Lycophene

0 mcg

Lutein and Zeaxanthin

3.4 mcg

Vitamin E

22%

3.28 mg

Added Vitamin E

0 mg

Beta Tocopherol

—

Gamma Tocopherol

—

Delta Tocopherol

—

Alpha Tocotreniol

—

Beta Tocotreniol

—

Gamma Tocotreniol

—

Delta Tocotreniol

—

Vitamin D2 and D3

22.1 mcg

Vitamin D2

—

Vitamin D3

—

Vitamin D

—

Vitamin K

15%

17.7 mcg

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

76.5 mg

Iron

20%

3.65 mg

Magnesium

26%

107 mg

Phosphorus

28%

352 mg

Potassium

13%

619 mg

Sodium

28%

649 mg

Zinc

13%

1.39 mg

Copper

20%

0.18 mg

Manganese

—

Selenium

136%

74.8 mcg

Fluoride

—

Iodine

—

Fat

38%

29.6 g

Saturated Fat

32%

6.36 g

Butyric Acid

0.01 g

Caproic Acid

0.01 g

Caprylic Acid

0.01 g

Capric Acid

0.01 g

Lauric Acid

0.03 g

Tridecylic Acid

—

Myristic Acid

0.93 g

Pentadecylic Acid

—

Palmitic Acid

4.13 g

Margaric Acid

—

Stearic Acid

1.1 g

Arachidic Acid

—

Behenic Acid

—

Lignoceric Acid

—

Monounsaturated Fat

11.4 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

1.31 g

Docos-13-enoic Acid

—

Erucic Acid

—

Brassidic Acid

—

Nervonic Acid

—

Polyunsaturated Fat

8.84 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

0.36 g

Eicosadienoic Acid

—

Icosatrienioc Acid

—

Eicosatrienoic Acid (ETE)

—

Dihomo Gamma Linolenic Acid (DGLA)

—

Eicosatetraenoic Acid (ETA)

—

Arachidonic Acid (AA)

—

Eicosapentaenoic Acid (EPA)

1.22 g

Heneicosapentaenoic Acid (HPA)

—

Adrenic Acid (AdA)

—

Docosapentanoic Acid (DPA)

0.29 g

Docosahexanoic Acid (DHA)

1.98 g

Trans Fat

—

Trans Monoenoic Fat

—

Trans Polyenoic Fat

—

Cholesterol

33%

100 mg

Phytosterols

—

Stigmasterols

—

Campesterol

—

Beta Sitosterol

—

Protein

68%

34.2 g

Tryptophan

—

Threonine

—

Isoleucine

—

Leucine

—

Lysine

—

Methionine

—

Cystine

—

Phenylalanine

—

Tyrosine

—

Valine

—

Arginine

—

Histidine

—

Alanine

—

Aspartic Acid

—

Glutamic Acid

—

Glycine

—

Proline

—

Serine

—

Hydroxyproline

—

Carbohydrates

21.3 g

Fibre

1.02 g

Soluble Fibre

—

Insoluble Fibre

—

Sugar

—

Added Sugar

—

Sucrose

—

Glucose

—

Fructose

—

Lactose

—

Maltose

—

Galactose

—

Sugar Alcohols

—

Starch

—

Calories

498 kcal

Water

78.1 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) (27 g)
1 oz, boneless, cooked (28.4 g)
1 oz, with bone, raw (yield after cooking, bone removed) (18 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 Vitamin B12
Excellent source of Magnesium
Excellent source of Phosphorus
Excellent source of Sodium
Excellent source of Selenium
Good source of Choline
Good source of Vitamin E
Good source of Vitamin K
Good source of Iron
Good source of Copper

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

Moderate Protein
High Fat
Low Carbs

Foods with similar macro profiles:

Profile of Protein in Item

Recommended Protein Powder

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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 20.1g of protein, which is about the same as 3.4 eggs, 0.7 chicken breasts, or 1.4 cups (391g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

20.3g per 1 small fillet

Profile of Fat in Item

Types of Fats

High in Saturated Fat.

Too much can raise LDL ("bad") cholesterol

Zero Trans Fat.

Contains Omega-3 polyunsaturated fatty acids.

3.485g per 1 small fillet
Can help improve heart health

High in Cholesterol.

Mackerel

Daily Value Calculator

Detailed Nutrient Information

Vitamins

Minerals

Fats and Fatty Acids

Proteins and Amino Acids

Carbohydrates and Sugars

Other

Serving Sizes

Nutrient Sources ‡

Macronutrient Profile

Proportions of Macros

Profile of Protein in Item

Essential Amino Acids

Profile of Carbohydrates in Item

Fraction of Carbs by Type

Profile of Fat in Item

Types of Fats

Nutrient Sources ^‡