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Mackerel - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Fresh raw mackerel
Fresh raw mackerel on an old wooden background.

Mackerel consist of 8% fat, 19% protein, 0% carbs, 0% fiber and 71% water. With 148 of calories per 100g it's 125% higher than other foods in Fish. In total 48.65% of the calories in Mackerel come from fat, 51.35% from protein and 0% from carbohydrates.

  • Low carb Only 0 carbs per serving
  • Fructose free Contains no fructose
  • Gluten free
  • Lactose free
  • high Potassium Covers 14.25% of Potassium RDA per portion

Can you eat Mackerel for a low carb diet?

With 0g of carbs per 100g, Mackerel is low in carbs. It has no Fructose, is Gluten free and has no Lactose.

Nutrition facts

Nutrition facts
per 100g 		Mackerel
avg Fish[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
Sodium (mg) 80 74.5
Water (g) 71 74.8
[1] average of Fish

Breakdown in percent (%) of total calories

An average portion size (150g) of Mackerel contains

  • 222 Calories
  • 12g of Fat
  • 28.5g of Protein
  • No Carbs
  • 120mg of sodium - 8% of the RDA for sodium.
  • 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.

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