Nutrition facts
|
Nutrition facts per 100g |
Mackerel |
avg[1]
|
|---|---|---|
| Calories (kcal) | 148 | 118.6 |
| Fat (g) | 8 | 5.2 |
| Protein (g) | 19 | 18 |
| Carbohydrates (g) | 0 | 0 |
| Mono- & Di-Saccharides (g) | 0 | 0 |
| Polysaccharides (g) | 0 | 0 |
| Fibers (g) | 0 | 0 |
| Water (g) | 71 | 74.8 |
[1]
average of Fish
Breakdown in percent (%) of total calories
An average portion size (150g) contains
- 222 Calories
- 12g of Fat
- 28.5g of Protein
- No Carbs
- 45mg of Magnesium, that covers 14.06% of the recommended daily allowance (RDA) for Magnesium.
- 0.75mg of Zinc - 7.5% of the RDA for Zinc.
- 1.8mg of Iron - 15% of the RDA for Iron.
- 570mg of Potassium - 14.25% of the RDA for Potassium.
- 0.0015mg of Vitamin C - 0% of the RDA for Vitamin C.
- 13.5mg of Vitamin B12 - 450% of the RDA for Vitamin B12.
Nutrient distribution per gram
What vitamins are in Mackerel?
|
Vitamins per 100g |
Mackerel |
avg[1]
|
|---|---|---|
| Vitamin C (mg) | 0.001 | 1 |
| Vitamin E (mg) | 1.3 | 1.1 |
| Vitamin B1 / Thiamine (mg) | 0.13 | 0.1 |
| Vitamin B2 (mg) | 0.36 | 0.1 |
| Vitamin B6 (mg) | 0.63 | 0.3 |
| Vitamin B9 / Folate (μg) | 1 | 10.1 |
| Vitamin B12 (μg) | 9 | 2.2 |
| Retinol (μg) | 100 | 65.5 |
| beta-Carotene (μg) | 0 | 0 |
[1]
average of Fish
Rich in vitamins?
info
The following chart displays the amount of vitamins per portion Size (150g) for Mackerel of the recommended daily allowance (RDA[1]) for each vitamin in percent.
[1]RDA for a 20+ year old male
Minerals in Mackerel
|
Minerals per 100g |
Mackerel |
avg[1]
|
|---|---|---|
| Magnesium (mg) | 30 | 31.9 |
| Zinc (mg) | 0.5 | 0.6 |
| Sodium (mg) | 80 | 74.5 |
| Calcium (mg) | 10 | 32.3 |
| Iron (mg) | 1.2 | 0.8 |
| Potassium (mg) | 380 | 330.8 |
| Phosphorus (mg) | 245 | 220.4 |
[1]
average of Fish
High in minerals?
info
Again, for every mineral contained in Mackerel we looked at the portion size (150g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.
[1]RDA for a 20+ year old male
Carbohydrates
0% of Mackerel are carbs, per serving (150g) that is 0g of carbs.
Monosachharides and polysaccharides
|
Sugars per 100g |
Mackerel |
avg[1]
|
|---|---|---|
| Monosaccharides (g) | 0 | 0 |
| Polysaccharides (g) | 0 | 0 |
| Total carbs (g) | 0 | 0 |
[1]
average of Fish
Allergens in Mackerel
- is Gluten free
- has no Lactose
- no Fructose
Fatty acids and cholesterol
Of the 8g total fat per 100g, 1.6g are saturated fatty acids (SFA), 2.3g are monounsaturated fatty acids (MUFA) and 3.3g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 80mg.