Mackerel Nutrition

Shop High-Quality Supplements at Transparent Labs.

Shop Supplements

Purchases made through this affiliate link support Prospre.

Add to Food Log:

Open In Prospre

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.

Buy on AmazonFresh

Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C

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

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

7.14 mcg

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

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

0.17 g

Fibre

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

Recommended Protein Powder

Shop for high-quality whey protein supplements at Transparent Labs.

Shop Whey Protein

Purchases made through this affiliate link support Prospre.

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.

Too much can raise LDL ("bad") cholesterol

Zero Trans Fat.

Contains Omega-3 polyunsaturated fatty acids.

4.702g 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 ^‡