1 serving (100 grams) contains 205 calories, 19.0 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 | 45.2 g | 90% | |
| Vitamin D | 1531.0 mcg | 7655% | |
| 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 Mackrel
Mackerel is an oily fish found in both Atlantic and Pacific waters, commonly featured in cuisines like Japanese (saba sushi), Mediterranean, and Nordic. Known for its rich, flavorful taste, mackerel is a nutritional powerhouse. It provides 205 calories per 3.5-ounce serving, with 19 grams of protein and 13.9 grams of healthy fats, including omega-3 fatty acids. It is also an excellent source of vitamin D, offering 643 IU per serving, which is over 100% of the daily recommended intake. Mackerel contains minimal carbohydrates and is low in sodium while providing essential minerals like iron and calcium.
Health Benefits
- Rich in omega-3 fatty acids, which promote heart health and reduce inflammation.
- High in protein (19g per 3.5 oz), supporting muscle growth and repair.
- Excellent source of vitamin D (643 IU/3.5 oz), important for bone health and immune function.
Dietary Considerations
Selection and Storage
Store whole mackerel in the refrigerator at 32°F (0°C) and consume within 1-2 days. For longer storage, freeze in an airtight container and consume within three months.
Common Questions About Mackrel Nutrition
Is mackerel high in protein?
Yes, mackerel is an excellent source of protein, offering 19 grams of protein per 100 grams. This makes it a great option for those looking to build muscle or include more protein in their diet.
Can I eat mackerel on a keto diet?
Absolutely! Mackerel is ideal for a keto diet because it contains 0 grams of carbohydrates and is rich in healthy fats, providing 13.9 grams of fat per 100 grams. Its macronutrient profile fits perfectly within keto guidelines.
What are the health benefits and concerns of eating mackerel?
Mackerel is rich in omega-3 fatty acids, which promote heart and brain health, and contains important vitamins like B12 and D. However, some types of mackerel, such as king mackerel, can be high in mercury, so it's best to opt for varieties like Atlantic or Pacific mackerel and consume it in moderation.
What is a recommended serving size of mackerel?
A recommended serving size of mackerel is around 3-4 ounces (85-113 grams), which provides approximately 170-230 calories, depending on preparation. This portion offers a balanced amount of protein and healthy fats without overconsuming calories.
How does mackerel compare to salmon in nutrition and taste?
Mackerel and salmon are both rich in omega-3 fatty acids, but mackerel contains slightly higher fat (13.9g vs. ~8g per 100g) and calories than salmon. Mackerel has a stronger, richer flavor compared to the milder taste of salmon, making it better for bold recipes or those who enjoy its distinct taste.
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.
