1 serving (85 grams) contains 190 calories, 20.0 grams of protein, 12.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
527.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.3 g | 42% | |
| Saturated Fat | 8.3 g | 41% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 138.9 mg | 46% | |
| Sodium | 833.3 mg | 36% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 55.6 g | 111% | |
| Vitamin D | 694.4 mcg | 3472% | |
| Calcium | 55.6 mg | 4% | |
| Iron | 4.2 mg | 23% | |
| Potassium | 833.3 mg | 17% | |
* 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 Mackerel in olive oil
Mackerel in olive oil combines nutrient-dense fish with heart-healthy oil to create a flavorful and nutritious food. Mackerel is a small, oily fish commonly found in both Atlantic and Pacific waters and is often used in Mediterranean, Japanese, and Scandinavian cuisines. It is a powerhouse of essential nutrients, including high-quality protein, omega-3 fatty acids, and a variety of vitamins and minerals. The olive oil not only enhances flavor but also boosts heart health by providing monounsaturated fats and antioxidants. A typical serving of mackerel contains approximately 200 calories, 20 grams of protein, and 15 grams of healthy fats, making it a well-balanced option for a variety of meals.
Health Benefits
- Rich in omega-3 fatty acids (EPA and DHA), which support heart health, reduce inflammation, and enhance brain function.
- High in vitamin D, crucial for maintaining bone health and supporting the immune system.
- Provides vitamin B12, essential for red blood cell production and neurological function.
- Contains selenium, a powerful antioxidant that protects cells from damage and supports thyroid health.
- Olive oil contributes monounsaturated fats and polyphenols, which can help lower bad cholesterol levels and support cardiovascular health.
Dietary Considerations
Selection and Storage
Store canned or packaged mackerel in olive oil in a cool, dark place. After opening, transfer any unused portions to an airtight container, refrigerate, and consume within 2-3 days.
Common Questions About Mackerel in olive oil Nutrition
Is mackerel in olive oil high in protein?
Yes, mackerel in olive oil is a great source of protein. A 3.5 oz (100g) serving generally contains around 21-23g of protein, which is essential for muscle repair, growth, and overall body function.
Can I eat mackerel in olive oil on a keto diet?
Yes, mackerel in olive oil is an excellent choice for a keto diet. It is low in carbs (less than 1g per 100g) and high in healthy fats, making it ideal for maintaining ketosis and supporting energy needs.
What are the health benefits of eating mackerel in olive oil?
Mackerel in olive oil provides omega-3 fatty acids, which support heart and brain health, and contains vitamin D and B12 for bone health and energy production. However, it can be high in sodium, so those monitoring salt intake should choose low-sodium options.
What is the recommended serving size for mackerel in olive oil?
A recommended serving size is about 3.5 oz (100g), which provides approximately 260 calories, 21g of protein, and 20g of healthy fats. This portion helps balance nutrient intake while avoiding excess.
How does mackerel in olive oil compare to tuna or sardines?
Compared to tuna, mackerel is higher in omega-3 fatty acids and tends to have more flavor, while sardines are smaller and often have edible bones that provide calcium. Mackerel also has higher fat content, making it richer and more caloric than tuna.
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.
