1 serving (140 grams) contains 309 calories, 35.6 grams of protein, 17.2 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
298.4 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.6 g | 21% | |
| Saturated Fat | 4.7 g | 23% | |
| Polyunsaturated Fat | 4.2 g | ||
| Cholesterol | 82.3 mg | 27% | |
| Sodium | 427.9 mg | 18% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 34.3 g | 68% | |
| Vitamin D | 626.4 mcg | 3132% | |
| Calcium | 40.5 mg | 3% | |
| Iron | 2.0 mg | 11% | |
| Potassium | 695.2 mg | 14% | |
* 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 Grilled mackerel
Grilled mackerel is a popular dish found in many coastal cuisines, particularly in Mediterranean, Asian, and Scandinavian cooking. Mackerel is a saltwater fish known for its rich, oily texture and strong flavor. As a nutrient-dense food, it is an exceptional source of high-quality protein, omega-3 fatty acids, and essential vitamins such as vitamin B12 and D. Its mineral content includes selenium and iodine, which are beneficial for thyroid health. Grilling mackerel enhances its natural flavors without requiring excess oils or ingredients, making it both nutritious and flavorful. The fish's small size often makes it a convenient option for quick cooking while maintaining its health benefits.
Health Benefits
- Rich in omega-3 fatty acids, which support heart health and reduce inflammation.
- High vitamin B12 content aids in red blood cell formation and neurological health.
- Contains selenium, an antioxidant that helps protect cells from damage and supports immune function.
Dietary Considerations
Selection and Storage
Store fresh mackerel in the refrigerator and consume within 1-2 days. For longer storage, freeze the fish in airtight containers or vacuum-sealed bags to maintain freshness for up to 3 months.
Common Questions About Grilled mackerel Nutrition
Is grilled mackerel high in protein?
Yes, grilled mackerel is a high-protein food, providing about 20 grams of protein per 100-gram serving. This makes it an excellent option for muscle building, recovery, and general body function.
Can I eat grilled mackerel on a keto diet?
Absolutely, grilled mackerel is an excellent choice for a keto diet. It is low in carbs and high in healthy fats, with roughly 13 grams of fat and 0 grams of carbohydrates per 100 grams.
What are the health benefits of eating grilled mackerel?
Grilled mackerel is rich in omega-3 fatty acids, which support heart health and reduce inflammation. It is also a great source of vitamin D and B vitamins, as well as selenium for immune support. However, be mindful of its potential mercury levels, especially for pregnant women or young children.
What is the recommended portion size for grilled mackerel?
A recommended portion size of grilled mackerel is around 3-4 ounces (85-113 grams) per serving. This provides sufficient protein and healthy fats without overloading on calories, which total approximately 250 per serving.
How does grilled mackerel compare to grilled salmon?
Grilled mackerel is richer in fats, particularly omega-3 fatty acids, while grilled salmon has a milder flavor and is leaner overall. Salmon tends to have slightly fewer calories per serving, but both are excellent sources of protein and nutrients. The choice often comes down to taste preference.
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.
- USDA FoodData - Grilled mackerel DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
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.
