Mackerel
SuperfoodExceptional nutritional value
Atlantic mackerel, an oily sea fish, values for the raw fish.
Atlantic mackerel is an oily fish grilled, baked, smoked or marinated across Europe. A 150 g raw fillet gives about 310 kcal, 28 g of protein and 21 g of fat, including about 3.5 g of the omega-3 fats EPA and DHA, and is very high in vitamin B12, vitamin D, selenium and niacin. It spoils quickly, so buy it very fresh or frozen; hot-smoked mackerel is also common and much saltier.
Nutrition values are for the raw product
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 18.6g | 33.2% |
| Fat | 13.9g | 19.9% |
| Carbs | 0g | 0.0% |
| Simple Sugars | 0g | Estimate |
| Complex Carbs | 0g | Estimate |
| Fiber | 0g | 0.0% |
| Water | 64g | 2.5% |
| Calories | 205 | 9.1% |
Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 3.26 | g | 16.3% |
| Monounsaturated | 5.46 | g | 21.8% |
| Polyunsaturated | 3.35 | g | 25.8% |
| Omega-3 | 1.005 | g | Estimate |
| EPA | 898 | mg | 99.8% |
| DHA | 1401 | mg | 155.7% |
| Omega-6 | 2.345 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 0.4 | mg |
| Vitamin E | 1.52 | mg |
| Selenium | 44.1 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 50 | mcg | 5.6% |
| vitamin B1 | 0.176 | mg | 14.7% |
| vitamin B2 | 0.312 | mg | 24.0% |
| vitamin B3 | 9.08 | mg | 56.8% |
| vitamin B6 | 0.399 | mg | 23.5% |
| vitamin B9 | 1 | mcg | 0.3% |
| vitamin B12 | 8.71 | mcg | 362.9% |
| vitamin C | 0.4 | mg | 0.4% |
| vitamin D | 16.1 (644 IU) | mcg | 107.3% |
| vitamin E | 1.52 | mg | 10.1% |
| vitamin K | 5 | mcg | 4.2% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 12 | mg | 1.2% |
| iron | 1.63 | mg | 9.1% |
| magnesium | 76 | mg | 19.0% |
| phosphorus | 217 | mg | 31.0% |
| potassium | 314 | mg | 12.1% |
| sodium | 90 | mg | 3.9% |
| zinc | 0.63 | mg | 5.7% |
| copper | 0.073 | mg | 8.1% |
| manganese | 0.015 | mg | 0.7% |
| selenium | 44.1 | mcg | 80.2% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 548 | mg | 78.3% | 173% |
| Isoleucine | 857 | mg | 61.2% | 144% |
| Leucine | 1512 | mg | 55.4% | 125% |
| Lysine | 1708 | mg | 81.3% | 180% |
| Methionine | 750 | mg | 71.4% | 165% |
| Phenylalanine | 1354 | mg | 77.4% | 167% |
| Threonine | 815 | mg | 77.6% | 165% |
| Tryptophan | 208 | mg | 74.3% | 159% |
| Valine | 958 | mg | 52.6% | 121% |
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Values per 100 g
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