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Mackerel nutrition: calories, carbs, GI, protein, fiber, fats

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

Important nutritional characteristics for Mackerel

Mackerel
Glycemic index ⓘ Source:
The food is assumed to have 0 or no glycemic index bason on the fact that it has no carbs and that foods with 0 carbs have no glycemic index
Check out our Glycemic index chart page for the full list.
0 (low)
Calories ⓘ Calories per 100-gram serving 262
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 0 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 fillet (88 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. 10.8 (acidic)
Oxalates ⓘ Animal products do not contain oxalate. 0mg
TOP 14% Vitamin B12 ⓘHigher in Vitamin B12 content than 86% of foods
TOP 15% Protein ⓘHigher in Protein content than 85% of foods
TOP 15% Magnesium ⓘHigher in Magnesium content than 85% of foods
TOP 17% Vitamin B2 ⓘHigher in Vitamin B2 content than 83% of foods
TOP 18% Fats ⓘHigher in Fats content than 82% of foods

Mackerel calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 262
Calories in 1 fillet 231 88 g
Calories in 3 oz 223 85 g

Mackerel Glycemic index (GI)

Source:
The food is assumed to have 0 or no glycemic index bason on the fact that it has no carbs and that foods with 0 carbs have no glycemic index
Check out our Glycemic index chart page for the full list.
0

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 5% 59% 70% 120% 36% 11% 26% 32% 3% 282% 0%
Calcium: 15 mg of 1,000 mg 2%
Iron: 1.57 mg of 8 mg 20%
Magnesium: 97 mg of 420 mg 23%
Phosphorus: 278 mg of 700 mg 40%
Potassium: 401 mg of 3,400 mg 12%
Sodium: 83 mg of 2,300 mg 4%
Zinc: 0.94 mg of 11 mg 9%
Copper: 0.094 mg of 1 mg 10%
Manganese: 0.02 mg of 2 mg 1%
Selenium: 51.6 µg of 55 µg 94%
Choline: 0 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 µg
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 Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Vitamin A: 180 IU of 5,000 IU 4%
Vitamin E : 0 mg of 15 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0.4 mg of 90 mg 0%
Vitamin B1: 0.159 mg of 1 mg 13%
Vitamin B2: 0.412 mg of 1 mg 32%
Vitamin B3: 6.85 mg of 16 mg 43%
Vitamin B5: 0.99 mg of 5 mg 20%
Vitamin B6: 0.46 mg of 1 mg 35%
Folate: 2 µg of 400 µg 1%
Vitamin B12: 19 µg of 2 µg 792%
Vitamin K: 0 µg of 120 µg 0%

Vitamin chart - relative view

Vitamin B12
19 µg
TOP 14%
Vitamin B2
0.412 mg
TOP 17%
Vitamin B3
6.85 mg
TOP 20%
Vitamin B6
0.46 mg
TOP 27%
Vitamin B5
0.99 mg
TOP 36%
Vitamin A
180 IU
TOP 36%
Vitamin B1
0.159 mg
TOP 38%
Vitamin C
0.4 mg
TOP 48%
Folate
2 µg
TOP 90%

Macronutrients chart

24% 18% 53% 6%
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

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 287% 299% 236% 213% 313% 202% 160% 203% 301%
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

27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g

All nutrients for Mackerel per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 262kcal 13% 36% 5.6 times more than OrangeOrange
Protein 23.85g 57% 15% 8.5 times more than BroccoliBroccoli
Fats 17.81g 27% 18% 1.9 times less than Cheddar CheeseCheddar Cheese
Vitamin C 0.4mg 0% 48% 132.5 times less than LemonLemon
Net carbs 0g N/A 75% N/AChocolate
Carbs 0g 0% 100% N/ARice
Cholesterol 75mg 25% 24% 5 times less than EggEgg
Iron 1.57mg 20% 46% 1.7 times less than BeefBeef
Calcium 15mg 2% 63% 8.3 times less than MilkMilk
Potassium 401mg 12% 18% 2.7 times more than CucumberCucumber
Magnesium 97mg 23% 15% 1.4 times less than AlmondAlmond
Fiber 0g 0% 100% N/AOrange
Copper 0.09mg 10% 55% 1.5 times less than ShiitakeShiitake
Zinc 0.94mg 9% 55% 6.7 times less than BeefBeef
Phosphorus 278mg 40% 19% 1.5 times more than Chicken meatChicken meat
Sodium 83mg 4% 52% 5.9 times less than White BreadWhite Bread
Vitamin A 180IU 4% 36% 92.8 times less than CarrotCarrot
Vitamin A RAE 54µg 6% 33%
Selenium 51.6µg 94% 21%
Manganese 0.02mg 1% 77%
Vitamin B1 0.16mg 13% 38% 1.7 times less than Pea rawPea raw
Vitamin B2 0.41mg 32% 17% 3.2 times more than AvocadoAvocado
Vitamin B3 6.85mg 43% 20% 1.4 times less than Turkey meatTurkey meat
Vitamin B5 0.99mg 20% 36% 1.1 times less than Sunflower seedSunflower seed
Vitamin B6 0.46mg 35% 27% 3.9 times more than OatOat
Vitamin B12 19µg 792% 14% 27.1 times more than PorkPork
Folate 2µg 1% 90% 30.5 times less than Brussels sproutBrussels sprout
Saturated Fat 4.18g 21% 29% 1.4 times less than BeefBeef
Monounsaturated Fat 7.01g N/A 23% 1.4 times less than AvocadoAvocado
Polyunsaturated fat 4.3g N/A 19% 11 times less than WalnutWalnut
Tryptophan 0.27mg 0% 54% 1.1 times less than Chicken meatChicken meat
Threonine 1.05mg 0% 55% 1.5 times more than BeefBeef
Isoleucine 1.1mg 0% 55% 1.2 times more than Salmon rawSalmon raw
Leucine 1.94mg 0% 55% 1.3 times less than Tuna BluefinTuna Bluefin
Lysine 2.19mg 0% 53% 4.8 times more than TofuTofu
Methionine 0.71mg 0% 51% 7.4 times more than QuinoaQuinoa
Phenylalanine 0.93mg 0% 57% 1.4 times more than EggEgg
Valine 1.23mg 0% 54% 1.7 times less than Soybean rawSoybean raw
Histidine 0.7mg 0% 59% 1.1 times less than Turkey meatTurkey meat
Omega-3 - EPA 0.5g N/A 32% 1.4 times less than SalmonSalmon
Omega-3 - DHA 0.7g N/A 33% 2.1 times less than SalmonSalmon
Omega-3 - DPA 0.11g N/A 33% 1.6 times less than SalmonSalmon

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 262
% Daily Value*
28%
Total Fat 18g
18%
Saturated Fat 4g
Trans Fat g
25%
Cholesterol 75mg
4%
Sodium 83mg
0%
Total Carbohydrate 0g
0%
Dietary Fiber 0g
Total Sugars g
Includes ? g Added Sugars
Protein 24g
Vitamin D 0mcg 0%

Calcium 15mg 2%

Iron 2mg 25%

Potassium 401mg 12%

*
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
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Mackerel nutrition infographic

Mackerel nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.