1 serving (100 grams) contains 205 calories, 19.3 grams of protein, 13.9 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
488.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.1 g | 42% | |
| Saturated Fat | 7.9 g | 39% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 166.7 mg | 55% | |
| Sodium | 214.3 mg | 9% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 46.0 g | 92% | |
| Vitamin D | 761.9 mcg | 3809% | |
| Calcium | 28.6 mg | 2% | |
| Iron | 3.8 mg | 21% | |
| Potassium | 747.6 mg | 15% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Blue mackarel
Blue mackerel (Scomber australasicus) is a small, oily fish found predominantly in the Pacific and Indian Oceans, often a staple in Japanese, Mediterranean, and Southeast Asian cuisines. Known for its rich flavor, it is highly regarded for its dense nutritional profile. A 100-gram serving of blue mackerel contains approximately 189 calories, 19 grams of protein, and 13 grams of healthy fats, including omega-3 fatty acids (about 2.5 grams). It is also a potent source of vitamin D, vitamin B12, selenium, and iodine. This fish provides a high-quality protein source, essential for muscle and tissue repair, along with vital nutrients necessary for overall well-being.
Health Benefits
- Promotes heart health due to high omega-3 fatty acids (EPA and DHA), which help reduce inflammation and triglyceride levels.
- Supports brain function and cognitive health with vitamin B12, which is crucial for nerve health and red blood cell production.
- Contains vitamin D, essential for calcium absorption and maintaining strong bones.
- Provides selenium, an antioxidant that protects cells from damage and supports the immune system.
- Rich in iodine, supporting thyroid function and hormonal balance.
Dietary Considerations
Selection and Storage
Store blue mackerel in the refrigerator at 0-4°C (32-40°F) and consume within 1-2 days or freeze for up to 3 months. To preserve freshness, wrap tightly or store in an airtight container.
Common Questions About Blue mackarel Nutrition
Is blue mackerel high in protein?
Yes, blue mackerel is an excellent source of protein, providing about 19 grams of protein per 100 grams cooked portion, making it ideal for muscle repair and growth.
Can I eat blue mackerel on a keto diet?
Absolutely! Blue mackerel is a fatty fish that is low in carbohydrates and rich in healthy omega-3 fatty acids, making it an ideal choice for the keto diet.
What are the health benefits of eating blue mackerel?
Blue mackerel is rich in omega-3 fatty acids which support heart and brain health, as well as vitamins D and B12 which aid bone health and energy production. However, due to potential mercury levels, moderate consumption is advised.
How much blue mackerel should I eat per serving?
A serving size of blue mackerel is typically 3-4 ounces (around 90-120 grams). Eating this amount 2-3 times per week is sufficient to benefit from its nutrients without overconsuming mercury.
How does blue mackerel compare to salmon for nutrition?
Blue mackerel is higher in omega-3 fatty acids and vitamin B12 per gram compared to salmon, but salmon contains more vitamin D. Both fish are excellent sources of protein, but mackerel tends to be more affordable.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
