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Atlantic mackerel nutrition chart, glycemic index and rich nutrients

Fish, mackerel, Atlantic, cooked, dry heat
*all the values are displayed for the amount of 100 grams

What is Atlantic mackerel rich in: TOP 5 nutrients.

Atlantic mackerel
richer than 86% foods
Rich in Protein
richer than 85% foods
richer than 85% foods
richer than 83% foods
Rich in Fats
richer than 82% foods
86% Vitamin B12
85% Protein
85% Magnesium
83% Vitamin B2
82% Fats
Explanation: This food contains more Vitamin B12 than 86% of foods. More importantly, although there are several foods (14%) which contain more Vitamin B12, this food itself is rich in Vitamin B12 more than it is in any other nutrient. Similarly it is relatively rich in Protein, Magnesium, Vitamin B2 and Fats

Atlantic mackerel Glycemic index (GI)

0
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Macronutrients chart

Protein:
Daily Value: 48%
23.85 g of 50 g
48%
Fats:
Daily Value: 27%
17.81 g of 65 g
27%
Carbs:
Daily Value: 0%
0 g of 300 g
0%
Water:
Daily Value: 3%
53.27 g of 2,000 g
3%
Other:
5.07 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___ servings per container
Serving Size ______________
Amount Per Serving
Calories 262
% Daily Value*
28%
Total Fat 18g
20%
Saturated Fat 4g
Trans Fat g
25%
Cholesterol 75mg
3%
Sodium 83mg
0%
TotalCarbohydrate 0g
0%
Dietary Fiber 0g
Total Sugars 0g
Includes 1g Added Sugars
Protein 24g
Vitamin D 0mcg 0%

Calcium 15mg 2%

Iron 2mg 11%

Potassium 401mg 11%

*
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.

Health checks

Low in Cholesterol
limit break
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Mineral coverage chart

Calcium: 15 mg of 1,000 mg 2%
Iron: 1.57 mg of 18 mg 9%
Magnesium: 97 mg of 400 mg 24%
Phosphorus: 278 mg of 1,000 mg 28%
Potassium: 401 mg of 3,500 mg 11%
Sodium: 83 mg of 2,400 mg 3%
Zinc: 0.94 mg of 15 mg 6%
Copper: 0.094 mg of 2 mg 5%
Manganese: 0.02 mg of 2 mg 1%
Selenium: 51.6 µg of 70 µg 74%
Choline: mg of 550 mg 0%

Mineral chart - relative view

Magnesium
97 mg
TOP 15%
Potassium
401 mg
TOP 18%
Phosphorus
278 mg
TOP 19%
Selenium
51.6 mg
TOP 21%
Iron
1.57 mg
TOP 46%
Sodium
83 mg
TOP 52%
Zinc
0.94 mg
TOP 55%
Copper
0.094 mg
TOP 55%
Calcium
15 mg
TOP 63%
Manganese
0.02 mg
TOP 77%

Vitamin coverage chart

Vitamin A: 180 IU of 5,000 IU 4%
Vitamin E : mg of 20 mg 0%
Vitamin D: IU of 400 IU 0%
Vitamin C: 0.4 mg of 60 mg 1%
Vitamin B1: 0.159 mg of 2 mg 11%
Vitamin B2: 0.412 mg of 2 mg 24%
Vitamin B3: 6.85 mg of 20 mg 34%
Vitamin B5: 0.99 mg of 10 mg 10%
Vitamin B6: 0.46 mg of 2 mg 23%
Vitamin B12: 19 µg of 6 µg 317%
Vitamin K: µg of 80 µg 0%
Folic acid (B9): 0 µg of 400 µg 0%

Vitamin chart - relative view

Vitamin B12
19 µg
TOP 14%
Vitamin B2
0.412 µg
TOP 17%
Vitamin B3
6.85 µg
TOP 20%
Vitamin B6
0.46 µg
TOP 27%
Vitamin B5
0.99 µg
TOP 36%
Vitamin A
180 µg
TOP 36%
Vitamin B1
0.159 µg
TOP 38%
Vitamin C
0.4 µg
TOP 48%
Folic acid (B9)
0 µg
TOP 100%

Protein quality breakdown

Tryptophan: 267 mg of 280 mg 95%
Threonine: 1045 mg of 1,050 mg 100%
Isoleucine: 1099 mg of 1,400 mg 79%
Leucine: 1938 mg of 2,730 mg 71%
Lysine: 2190 mg of 2,100 mg 104%
Methionine: 706 mg of 1,050 mg 67%
Phenylalanine: 931 mg of 1,750 mg 53%
Valine: 1228 mg of 1,820 mg 67%
Histidine: 702 mg of 700 mg 100%

Fat type information

Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.