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Mackerel

Fish, mackerel, king, raw

Nutrition Facts

Serving sizeper 100g
Amount per serving
Calories105
% Daily Value
  • Total Fat 2 g3%
  • Saturated Fat 0,36 g2%
  • Trans Fat —
  • Cholesterol 53 mg18%
  • Sodium 158 mg7%
  • Total Carbohydrate 0 g0%
  • Dietary Fiber 0 g0%
  • Total Sugars —
  • Protein 20,28 g41%
  • Vitamin D —
  • Calcium 31 mg2%
  • Iron 1,78 mg10%
  • Potassium 435 mg9%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
100g of Fish, mackerel, raw contains 105 kcal calories, 20,28g protein, and 15,6µg vitamin b12 per USDA FoodData Central.

Calorie breakdown

How calories are distributed across macronutrients

99kcal
  • Protein82%(81 kcal)
  • Carbs0%(0 kcal)
  • Fat18%(18 kcal)

Nutrient density

100/ 100

Meets ≥10% Daily Value for 11 of 26 nutrients

Excellent nutrient density

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Category: Finfish and Shellfish Products

Top 1% for Vitamin B12High proteinLow carbLow fatHigh potassiumPaleo-friendlyGluten-free
Potassium : Sodium ratio2.8 : 1
favorable
Omega-3 : Omega-6 ratio0.4 : 1 (ω-6 / ω-3)
favorable
  • Mackerel has a potassium-to-sodium ratio of 2.8:1, which is considered favorable for blood-pressure support.
  • Mackerel has an omega-6 to omega-3 ratio of 0.4:1, which is considered favorable for inflammatory balance.
  • Mackerel contains more vitamin b12 per 100 g than whole cow’s milk — 16 µg vs 1 µg.

Full nutrient breakdown

per 100g
Macronutrients▾
Macronutrients
NutrientAmount% DV
Calories

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

Also known as: Calories, kcal

105 kcal5%
Protein

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

20,28 g41%
Carbohydrates

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

Also known as: Carbohydrates

0 g0%
Total fat

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

Also known as: Total Lipid, Fat

2 g3%
Fiber

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

Also known as: Dietary Fiber

0 g0%
Minerals▾
Minerals
NutrientAmount% DV
Sodium

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

Also known as: Salt (as Na)

158 mg7%
Potassium

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

435 mg9%
Calcium

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

31 mg2%
Magnesium

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

32 mg8%
Phosphorus

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

248 mg20%
Iron

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

1,78 mg10%
Zinc

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

0,56 mg5%
Copper

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

0,03 mg3%
Manganese

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

0,01 mg0%
Selenium

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

36,5 µg66%
Fat detail▾
Fat detail
NutrientAmount% DV
Saturated fat

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

Also known as: Saturated Fatty Acids, SFA

0,36 g2%
Monounsaturated fat

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

Also known as: Monounsaturated Fatty Acids, MUFA

0,76 g—
Polyunsaturated fat

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

Also known as: Polyunsaturated Fatty Acids, PUFA

0,46 g—
Cholesterol

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

53 mg18%
EPA (Omega-3)

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

Also known as: Eicosapentaenoic Acid

0,14 g—
DHA (Omega-3)

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

Also known as: Docosahexaenoic Acid

0,18 g—
DPA (Omega-3)

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

Also known as: Docosapentaenoic Acid

0,02 g—
Vitamins▾
Vitamins
NutrientAmount% DV
Vitamin A

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

Also known as: Retinol Activity Equivalents, RAE

218 µg24%
Retinol

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

218 µg—
Vitamin C

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

Also known as: Ascorbic Acid

1,6 mg2%
Thiamin (B1)

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

Also known as: Vitamin B1, Thiamine

0,1 mg8%
Riboflavin (B2)

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

Also known as: Vitamin B2

0,48 mg37%
Niacin (B3)

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

Also known as: Vitamin B3, Nicotinic Acid

8,59 mg54%
Pantothenic acid (B5)

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

Also known as: Vitamin B5

0,84 mg17%
Vitamin B6

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

Also known as: Pyridoxine

0,44 mg26%
Folate (B9)

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

Also known as: Vitamin B9, Folic Acid, Folacin

8 µg2%
Vitamin B12

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

Also known as: Cobalamin

15,6 µg650%
Amino acids▾
Amino acids
NutrientAmount% DV
Lysine1,86 g—
Leucine1,65 g—
Isoleucine0,94 g—
Valine1,05 g—
Threonine0,89 g—
Methionine0,6 g—
Phenylalanine0,79 g—
Tryptophan0,23 g—
Histidine0,6 g—
Arginine1,21 g—
Other▾
Other
NutrientAmount% DV
Water

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

75,85 g—

Compare 16 USDA variants

Variants of Fish, mackerel, salted cataloged in USDA FoodData Central, with calories and macros per 100 g.
VariantFDC IDCaloriesProtein (g)Carbs (g)Fat (g)
Fish, mackerel, salted16814930518,5025,1
Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat17199420125,7010,1
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, rawcurrent17512210520,302
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

Fatty acid profile

Breakdown of fats per 100 grams

1,6 g
  • Saturated23%(0,36 g)
  • Monounsaturated48%(0,76 g)
  • Polyunsaturated29%(0,46 g)

Household serving sizes

g
3 oz
85 g
0,5 fillet
198 g

Frequently asked questions about Mackerel

How many calories in Mackerel?

Mackerel contains 105 kcal per 100 grams, sourced from USDA FoodData Central.

How much cholesterol is in Mackerel?

Mackerel contains 53 mg cholesterol and 158 mg sodium per 100 grams, per USDA FoodData Central.

What are the macros in Mackerel?

Per 100 grams, Mackerel contains 20.28 g protein, 0 g carbohydrates, and 2 g total fat.

Is Mackerel good for keto or low-carb?

Yes — Mackerel has 0 g net carbs per 100 g, fitting a low-carb plan.

Where does Mackerel nutrition data come from?

Nutrition data for Mackerel is sourced from USDA FoodData Central (FDC ID 175122). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/175122/nutrients.

Diet compatibility

  • High proteinAt least 20% of calories come from protein, making this food a useful building block for muscle-focused meal plans.
  • Low carbUnder 10 g of net carbs per 100 g — compatible with low-carb and moderate-carb eating patterns.
  • Low fatUnder 3 g of total fat per 100 g, the FDA threshold for "low fat" on packaged foods.
  • High potassiumDelivers at least 20% of the Daily Value for potassium per 100 g — supports cardiovascular and electrolyte balance.
  • Paleo-friendlyFalls within whole-food paleo guidelines: no grains, legumes, dairy, or refined additives in the USDA category.
  • Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.

Foods that pair well with Mackerel

Complementary ingredients from related USDA categories — useful starting points when planning a meal around Mackerel.

3 meal ideas using Mackerel

Starter templates matched to Mackerel's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.

  • Breakfast

    Protein-forward breakfast with Mackerel

    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.

  • Lunch

    Low-carb lunch built around mackerel

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

  • Dinner

    Fiber-forward dinner featuring mackerel

    Combine mackerel with brown rice and black beans for a dinner that delivers 15+ g of fiber and a strong potassium-to-sodium ratio.

Where does this data come from?

Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.

Data sourced from USDA FoodData Central (FDC ID: 175122), accessed 2019-04-01.

Published: 2019-04-01

More foods in Finfish and Shellfish Products

Use Mackerel in your next meal plan

Melio can build a complete week of meals around Mackerel (or any food in our database), tailored to your macro goals and dietary preferences.

Create a meal plan
Mackerel — Top 1% for Vitamin B12 per 100g + recipes | План харчування