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 | 821.4 mcg | 4107% | |
| 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 Sgombro
Sgombro, also known as mackerel, is a species of oily fish commonly found in Mediterranean cuisine and globally popular for its rich flavor and high nutritional value. Sgombro is a protein-rich food offering significant health benefits and is often grilled, baked, or canned in various culinary traditions. Nutritionally, it provides approximately 205 calories per 100g serving, with 19g of protein and 13.9g of healthy fats, including omega-3 fatty acids. Notable for its high vitamin D content (345 IU per 100g), sgombro is also a source of essential minerals like iron (1.6 mg) and calcium (12 mg). As a low-carb, fiber-free option, it supports a wide range of dietary needs, from growth and development to cardiovascular health.
Health Benefits
- Rich in omega-3 fatty acids, which support heart health by reducing inflammation and improving lipid profiles.
- High in vitamin D (345 IU per 100g), essential for bone health, immune system function, and calcium absorption.
- A substantial source of protein (19g per 100g), aiding muscle repair and supporting overall growth and maintenance.
Dietary Considerations
Selection and Storage
Store raw sgombro in the refrigerator at 0-4°C and consume within 1-2 days. Alternatively, freeze it at -18°C for up to 3 months. Ensure proper cleaning and gutting before storage if purchasing whole fish.
Common Questions About Sgombro Nutrition
Is sgombro high in protein?
Yes, sgombro (mackerel) is high in protein, offering approximately 19 grams of protein per 100 grams. This makes it an excellent choice for those looking to increase their protein intake for muscle building or overall health.
Can I eat sgombro on a keto diet?
Absolutely! Sgombro is a perfect fit for a keto diet since it contains 0 grams of carbs and is rich in healthy fats (13.9 grams per 100 grams), making it ideal for maintaining ketosis.
What are the health benefits of sgombro?
Sgombro is rich in omega-3 fatty acids which support heart health, reduce inflammation, and promote brain function. It also contains essential vitamins like B12 and minerals such as selenium, contributing to overall wellbeing.
What is the recommended serving size for sgombro?
A standard serving size for sgombro is usually around 85-100 grams, providing approximately 205 calories. This amount is suitable for most adults and ensures a balanced intake of protein and essential nutrients.
How does sgombro compare to salmon nutritionally?
Both sgombro and salmon are excellent sources of protein and omega-3 fatty acids. However, sgombro has slightly fewer calories and less fat compared to salmon, making it a lighter option. Salmon offers more vitamin D, while sgombro is lower in sodium, which might be preferred for certain dietary needs.
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.
