Atlantic Mackerel, Raw
Atlantic mackerel is a fish rich in high-quality protein and healthy fats, notably containing beneficial omega-3 fatty acids. It provides a notable amount of vitamin D, contributing to overall wellness. This fish also offers essential minerals such as iron, magnesium, and phosphorus. Its nutritious profile makes it a delicious addition to a balanced diet.
Macronutrient distribution
A Serving (113 g) of Atlantic Mackerel, Raw contains 232 calories, 21 g of protein, 0 g of carbohydrates, and 15.7 g of fat.
- Protein
- 21 g37%
- Fat
- 15.7 g63%
of calories
Calorie Burn
How long would it take to burn off 232 calories?
- Walking3.5 mph, moderate pace41 min
- YogaModerate effort, gentle pace59 min
- SwimmingFreestyle, moderate effort30 min
- Biking12–14 mph, moderate effort22 min
- StairsStair climbing, moderate pace29 min
- Running5 mph (12 min/mile)21 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (113 g)
Fats
- Total Fat15.7 / 83 g(19%)
- Saturated Fat3.7 / 25 g(15%)
- Monounsaturated Fat6.2 g
- Polyunsaturated Fat3.8 g
- Cholesterol79.1 / 300 mg(26%)
- Omega-33 g
- Omega-60.44 g
- Omega-94.2 g
- Oleic Acid2.6 g
- Erucic Acid1.6 g
- Lauric Acid0.02 g
- Stearic Acid0.48 g
- Linoleic Acid0.25 g
- Myristic Acid0.76 g
- Palmitic Acid2.4 g
- Arachidonic Acid0.21 g
- Alpha-Linolenic Acid (ALA)0.18 g
- Docosahexaenoic Acid (DHA)1.6 g
- Docosapentaenoic Acid (DPA)0.24 g
- Eicosapentaenoic Acid (EPA)1 g
Protein
- Protein21 / 56 g(38%)
Amino Acids
- Lysine1.9 g
- Serine0.86 g
- Valine1.1 g
- Alanine1.3 g
- Cystine0.22 g
- Proline0.74 g
- Arginine1.3 g
- Histidine0.62 g
- Threonine0.92 g
- Isoleucine0.97 g
- Methionine0.62 g
- Tryptophan0.24 g
- Glutamic Acid3.1 g
- Aspartic Acid2.2 g
- Phenylalanine0.82 g
- Glycine1 g
- Leucine1.7 g
- Tyrosine0.71 g
Vitamins
- Vitamin A56.5 / 900 ug(6%)
- Vitamin C0.45 / 90 mg(1%)
- Vitamin D18.2 / 15 ug(121%)
- Vitamin E1.7 / 15 mg(11%)
- Vitamin K5.6 / 120 ug(5%)
- Vitamin B60.45 / 1.3 mg(35%)
- Vitamin B129.8 / 2.4 ug(410%)
- Thiamin (B1)0.2 / 1.2 mg(17%)
- Riboflavin (B2)0.35 / 1.3 mg(27%)
- Niacin (B3)10.3 / 16 mg(64%)
- Folate1.1 / 400 ug(0%)
- Pantothenic Acid (B5)0.97 / 5 mg(19%)
- Choline73.4 / 550 mg(13%)
Minerals
- Calcium13.6 / 1,000 mg(1%)
- Iron1.8 / 8 mg(23%)
- Magnesium85.9 / 420 mg(20%)
- Phosphorus245.2 / 700 mg(35%)
- Potassium354.8 / 3,400 mg(10%)
- Sodium101.7 / 2,300 mg(4%)
- Zinc0.71 / 11 mg(6%)
- Copper0.08 / 0.9 mg(9%)
- Manganese0.02 / 2.3 mg(1%)
- Selenium49.8 / 55 ug(91%)
Other
- Water71.9 / 3,700 g(2%)
Sources
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