Melio

Cooked Mackerel

Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat

Informazioni Nutrizionali

Dimensioni della porzioneper 100g
Quantità per porzione
Calorie201
Valore percentuale quotidiano
  • Grasso Totale 10,12 g13%
  • Grassi saturi 2,88 g14%
  • Gras de transfection —
  • Colesterolo 60 mg20%
  • Sodio 110 mg5%
  • Carboidrati totali 0 g0%
  • Fibre alimentaire 0 g0%
  • Zuccheri Totali 0 g
  • Proteine 25,73 g51%
  • Vitamina D 11,4 µg57%
  • Calcio 29 mg2%
  • Ferro 1,49 mg8%
  • Potassio 521 mg11%
Il % Valore Giornaliero (VD) indica quanto una sostanza nutritiva in una porzione di cibo contribuisce alla tua dieta quotidiana. Si utilizza un fabbisogno calorico di 2.000 calorie al giorno per consigli generali sulla nutrizione.
100g of Fish, mackerel, cooked contains 201 kcal caloriegmaps to "calorie" in italian as singular form is used for ui labels., 25,73g proteine, and 4,23µg vitamina b12 per USDA FoodData Central.

Struttura calorica

Come sono distribuite le calorie tra i macronutrienti

194kcal
  • Proteine53%(103 kcal)
  • Carboidrati0%(0 kcal)
  • Grasso47%(91 kcal)

Densità nutritiva

79/ 100

Corrisponde a ≥10% del valore giornaliero per 16 di 30 nutrienti

Densità nutrienti eccellente

Utilizza Cooked Mackerel nel tuo prossimo piano alimentare

Melio può creare una settimana completa di pasti intorno a Cooked Mackerel (o qualsiasi alimento nel nostro database), adattata ai tuoi obiettivi macro e alle tue preferenze alimentari.

Crea un piano alimentare

Categoria: Pesci e prodotti di frutta di mare

Top 1% per Vitamina DAlto proteicoBasso carboidratiKeto-amichevoleSodio bassoZuccheri bassiPotassio altoPaleo-compatibileSenza glutine
Rapporto Potassio : Sodio4.7 : 1
favorevole
Rapporto Omega-3 : Omega-60.2 : 1 (ω-6 / ω-3)
favorevole
  • Cooked Mackerel ha un rapporto potassio-sodio di 4.7:1, che è considerato favorevole per il supporto della pressione sanguinea.
  • Cooked Mackerel ha un rapporto omega-6/omega-3 di 0.2:1, considerato favorevole per l'equilibrio infiammatorio.
  • Cooked Mackerel contient plus de vitamina b12 par 100 g que whole cow’s milk — 4 µg contre 1 µg.

Analisi completa dei nutrienti

per 100g
Macro nutrienti▾
Macro nutrienti
NutrienteQuantità% DV
CaloriegMaps to "Calorie" in Italian as singular form is used for UI labels.

Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams.

Anche noto come: Calories, kcal

201 kcal10%
Proteine

Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones.

25,73 g51%
Carboidrati

Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source.

Anche noto come: Carbohydrates

0 g0%
Grasso totale

Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins.

Anche noto come: Total Lipid, Fat

10,12 g13%
Fibre

Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety.

Anche noto come: Dietary Fiber

0 g0%
Zuccheri

Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy.

Anche noto come: Total Sugars

0 g—
Minerali▾
Minerali
NutrienteQuantità% DV
Sodio

Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure.

Anche noto come: Salt (as Na)

110 mg5%
Potassio

Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure.

521 mg11%
Calcio

Mineral essential for bone and teeth structure, muscle contraction, and blood clotting.

29 mg2%
Magnesio

Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function.

36 mg9%
Fosforo

Mineral that works with calcium to form bones and is a component of DNA and ATP.

160 mg13%
Ferro

Mineral required for oxygen transport in hemoglobin and for energy metabolism.

1,49 mg8%
Zinc

Trace mineral essential for immune function, wound healing, and protein synthesis.

0,86 mg8%
Cuprum

Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense.

0,12 mg13%
Manganese

Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense.

0,02 mg1%
Selenium

Trace mineral that supports thyroid function and antioxidant systems via selenoproteins.

46,8 µg85%
Dettagli grassi▾
Dettagli grassi
NutrienteQuantità% DV
Grasso saturato

Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol.

Anche noto come: Saturated Fatty Acids, SFA

2,88 g14%
Grasso monounsaturato

Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits.

Anche noto come: Monounsaturated Fatty Acids, MUFA

3,37 g—
Grassi polinsaturi

Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids.

Anche noto come: Polyunsaturated Fatty Acids, PUFA

2,49 g—
Colesterolo

Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people.

60 mg20%
EPA (Omega-3)

Eicosapentaenoic acid, a long-chain omega-3 fatty acid found in fatty fish; supports cardiovascular and inflammatory balance.

Anche noto come: Eicosapentaenoic Acid

0,65 g—
DHA (Omega-3)

Docosahexaenoic acid, a long-chain omega-3 fatty acid concentrated in fish; important for brain and eye health.

Anche noto come: Docosahexaenoic Acid

1,2 g—
DPA (Omega-3)

Docosapentaenoic acid, an intermediate omega-3 fatty acid found alongside EPA and DHA in marine foods.

Anche noto come: Docosapentaenoic Acid

0,16 g—
Vitamine▾
Vitamine
NutrienteQuantità% DV
Vitamina A

Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents.

Anche noto come: Retinol Activity Equivalents, RAE

23 µg3%
Retinolo

Preformed vitamin A found in animal foods; the active form used directly by the body.

23 µg—
Vitamina C

Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption.

Anche noto come: Ascorbic Acid

2,1 mg2%
Vitamina D

Fat-soluble vitamin that regulates calcium absorption and bone health. Also produced in the skin from sunlight.

Anche noto come: Calciferol

11,4 µg57%
Vitamina E

Fat-soluble antioxidant that protects cell membranes from oxidative damage.

Anche noto come: Alpha-Tocopherol, Tocopherol

1,25 mg8%
Vitamina K

Fat-soluble vitamin essential for blood clotting and bone metabolism.

Anche noto come: Phylloquinone, Menaquinone

0,1 µg0%
Tiamina (B1)

B-vitamin required for carbohydrate metabolism and nervous-system function.

Anche noto come: Vitamin B1, Thiamine

0,14 mg11%
Riboflavina (B2)

B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN.

Anche noto come: Vitamin B2

0,54 mg42%
Niacin (B3)

B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP.

Anche noto come: Vitamin B3, Nicotinic Acid

10,67 mg67%
Acido pantotenico (B5)

B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism.

Anche noto come: Vitamin B5

0,37 mg7%
Vitamina B6

B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation.

Anche noto come: Pyridoxine

0,38 mg22%
Folato (B9)

B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy.

Anche noto come: Vitamin B9, Folic Acid, Folacin

2 µg1%
Vitamina B12

B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods.

Anche noto come: Cobalamin

4,23 µg176%
Colina

Essential nutrient used to make cell membranes and the neurotransmitter acetylcholine.

83,6 mg15%
Antioxidanti e carotenoidi▾
Antioxidanti e carotenoidi
NutrienteQuantità% DV
Beta-carotene

Anche noto come: Beta-Carotene, Provitamin A

0 µg—
Alfa-carotene

Anche noto come: Alpha-Carotene

0 µg—
Beta-criptoxantina

Anche noto come: Beta-Cryptoxanthin

0 µg—
Lycopene0 µg—
Luteina + zeaxantina

Anche noto come: Lutein + Zeaxanthin

0 µg—
Acidi amino▾
Acidi amino
NutrienteQuantità% DV
Lisina2,36 g—
Leucine2,09 g—
Isoleucine1,19 g—
Valina1,33 g—
Treonina1,13 g—
Metionina0,76 g—
Fenilalanina1,01 g—
Triptofano0,29 g—
Istidina0,76 g—
Arginine1,54 g—
Altro▾
Altro
NutrienteQuantità% DV
Acqua

Water content of the food. Foods high in water tend to be lower in energy density and support hydration.

61,73 g—
Caffèina

Naturally occurring stimulant found in coffee, tea, cocoa, and some soft drinks. Acts on the central nervous system.

0 mg—
Teobromina0 mg—
Alcol0 g—

Confrontare 16 varianti USDA

Varianti di Fish, mackerel, salted catalogati nel centro dati USDA FoodData Central, con calorie e macro per 100 g.
VarianteFDC IDCalorieProteine (g)Glucidi (g)Grasso (g)
Fish, mackerel, salted16814930518,5025,1
Fish, mackerel, Pacific and jack, mixed species, cooked, dry heatattuale17199420125,7010,1
Fish, mackerel, Pacific and jack, mixed species, raw17367215820,107,9
Fish, mackerel, spanish, raw17367313919,306,3
Fish, mackerel, spanish, cooked, dry heat17367415823,606,3
Fish, mackerel, king, cooked, dry heat1742361342602,6
Fish, mackerel, Atlantic, raw17511920518,6013,9
Fish, mackerel, Atlantic, cooked, dry heat17512026223,9017,8
Fish, mackerel, jack, canned, drained solids17512115623,206,3
Fish, mackerel, king, raw17512210520,302
Fish, mackerel, NFS270626323724,9014,3
Fish, mackerel, baked or broiled270626423724,9014,3
Fish, mackerel, grilled270626522125,5012,3
Fish, mackerel, baked or broiled, coated270626624522,37,813,1
Fish, mackerel, fried270626728417,211,718,2
Fish, mackerel, canned270626815623,206,3

Profil degli acidi grassi

Ripartizione dei grassi per 100 grammi

8,7 g
  • Saturato33%(2,88 g)
  • Monounsaturati39%(3,37 g)
  • Acides polyinsaturés28%(2,49 g)

Dimensioni delle porzioni della casa

g
oz, boneless
28 g
cubic inch, boneless
17 g
fillet
176 g
3 oz
85 g

Domande frequenti su Cooked Mackerel

Quanti calorie ci sono in Cooked Mackerel?

Cooked Mackerel contiene 201 kcal per 100 grammi, secondo l'USDA FoodData Central.

Quanto colesterolo c'è in Cooked Mackerel?

Cooked Mackerel contiene 60 mg di colesterolo e 110 mg di sodio per 100 grammi, secondo l'USDA FoodData Central.

Quali sono i macronutrienti in Cooked Mackerel?

Per 100 grammi, Cooked Mackerel contiene 25.73 g di proteine, 0 g di carboidrati e 10.12 g di grassi totali.

Cooked Mackerel è adatto alla dieta keto o a basso contenuto di carboidrati?

Sì — Cooked Mackerel contiene 0 g di carboidrati netti per 100 g, adatto a un piano low-carb.

Dove viene dal dato nutrizionale di Cooked Mackerel?

I dati nutrizionali per Cooked Mackerel sono tratti da USDA FoodData Central (FDC ID 171994). Esplora il record sottostante al link https://fdc.nal.usda.gov/fdc-app.html#/food-details/171994/nutrients.

Compatibilità della dieta

  • Alto proteicoAt least 20% of calories come from protein, making this food a useful building block for muscle-focused meal plans.
  • Basso carboidratiUnder 10 g of net carbs per 100 g — compatible with low-carb and moderate-carb eating patterns.
  • Keto-amichevoleLow enough in net carbs and high enough in fat to fit a standard ketogenic macro split without adjustment.
  • Sodio bassoUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
  • Zuccheri bassiUnder 5 g of total sugars per 100 g, including naturally occurring sugars.
  • Potassio altoDelivers at least 20% of the Daily Value for potassium per 100 g — supports cardiovascular and electrolyte balance.
  • Paleo-compatibileFalls within whole-food paleo guidelines: no grains, legumes, dairy, or refined additives in the USDA category.
  • Senza glutineFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.

Cibi che si associano bene con Cooked Mackerel

Ingredienti complementari da categorie USDA correlate — punti di partenza utili per pianificare un pasto intorno a Cooked Mackerel.

3 idee di pranzo che utilizzano Cooked Mackerel

Modelli di avvio adatti al profilo nutrienti di Cooked Mackerel. Apri il generatore di piani alimentari per trasformare qualsiasi uno di questi in una ricetta completa con la lista della spesa.

  • Colazione

    Protein-forward breakfast with Cooked Mackerel

    Cooked Mackerel pairs with eggs and whole-grain toast for a breakfast around 30 g of protein — a useful post-workout option or a filling start to the day.

  • Pranzo

    Low-carb lunch built around cooked Mackerel

    A big leafy salad with cooked Mackerel, olive oil, seeds, and a hard-boiled egg keeps total carbs under 15 g while delivering satiating fats and protein.

  • Cena

    Low-sodium dinner with cooked Mackerel

    Roast cooked Mackerel with olive oil, garlic, and fresh herbs — no added salt — and pair with a simple grain for a dinner under 600 mg of sodium.

Da dove proviene questo dato?

Valori nutritivi sono tratti dal database USDA FoodData Central — la riferimento autoritativo del Dipartimento della Agricoltura degli Stati Uniti per la composizione alimentare. I valori sono mediati su più campioni per fornirti una lettura rappresentativa ogni 100 grammi di parte commestibile.

Dati ottenuti da USDA FoodData Central (FDC ID: 171994), consultati il 2019-04-01.

Pubblicato: 2019-04-01

Altri alimenti in Pesci e prodotti di frutta di mare

Utilizza Cooked Mackerel nel tuo prossimo piano alimentare

Melio può creare una settimana completa di pasti intorno a Cooked Mackerel (o qualsiasi alimento nel nostro database), adattata ai tuoi obiettivi macro e alle tue preferenze alimentari.

Crea un piano alimentare
Cooked Mackerel — Top 1% for Vitamina D per 100g + ricette | Melio