Baked Mackerel
Baked mackerel offers a rich source of high-quality protein and beneficial omega-3 fatty acids important for overall health. It provides valuable amounts of vitamin D and vitamin B12, which support immune function and energy metabolism. This fish is also packed with essential minerals like potassium, magnesium, and phosphorus to aid muscle and bone health. With moderate calories and mostly unsaturated fats, it represents a balanced and nutritious option.
Macronutrient distribution
A Serving (85 g) of Baked Mackerel contains 161 calories, 21.1 g of protein, 0 g of carbohydrates, and 7.8 g of fat.
- Protein
- 21.1 g55%
- Fat
- 7.8 g45%
of calories
Calorie Burn
How long would it take to burn off 161 calories?
- Walking3.5 mph, moderate pace29 min
- YogaModerate effort, gentle pace41 min
- SwimmingFreestyle, moderate effort21 min
- Biking12–14 mph, moderate effort15 min
- StairsStair climbing, moderate pace20 min
- Running5 mph (12 min/mile)15 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 (85 g)
Fats
- Total Fat7.8 / 83 g(9%)
- Saturated Fat2 / 25 g(8%)
- Monounsaturated Fat2.9 g
- Polyunsaturated Fat1.9 g
- Cholesterol58.7 / 300 mg(20%)
- Omega-31.1 g
- Omega-60.16 g
- Omega-91.5 g
- Oleic Acid0.77 g
- Erucic Acid0.74 g
- Lauric Acid0.01 g
- Stearic Acid0.28 g
- Linoleic Acid0.09 g
- Myristic Acid0.28 g
- Palmitic Acid0.99 g
- Arachidonic Acid0.07 g
- Alpha-Linolenic Acid (ALA)0.06 g
- Docosahexaenoic Acid (DHA)0.65 g
- Docosapentaenoic Acid (DPA)0.09 g
- Eicosapentaenoic Acid (EPA)0.35 g
Protein
- Protein21.1 / 56 g(38%)
Amino Acids
- Lysine2.1 g
- Serine0.78 g
- Valine1.2 g
- Alanine1.2 g
- Cysteine0.31 g
- Proline0.78 g
- Taurine43 mg
- Arginine1.6 g
- Histidine0.63 g
- Threonine0.78 g
- Isoleucine1.1 g
- Methionine0.55 g
- Tryptophan0.2 g
- Glutamic Acid3.1 g
- Aspartic Acid2.4 g
- Phenylalanine0.87 g
- Glycine1 g
- Leucine1.9 g
- Tyrosine0.78 g
Vitamins
- Vitamin A76.9 / 900 ug(9%)
- Vitamin C1 / 90 mg(1%)
- Vitamin D9.7 / 15 ug(65%)
- Vitamin E1.1 / 15 mg(7%)
- Vitamin K0.09 / 120 ug(0%)
- Vitamin B60.38 / 1.3 mg(29%)
- Vitamin B1210.3 / 2.4 ug(427%)
- Thiamin (B1)0.11 / 1.2 mg(9%)
- Riboflavin (B2)0.37 / 1.3 mg(29%)
- Niacin (B3)7 / 16 mg(44%)
- Folate3 / 400 ug(1%)
- Pantothenic Acid (B5)0.68 / 5 mg(14%)
- Choline71.1 / 550 mg(13%)
Minerals
- Calcium20.4 / 1,000 mg(2%)
- Iron1.3 / 8 mg(16%)
- Magnesium45.1 / 420 mg(11%)
- Phosphorus218.5 / 700 mg(31%)
- Potassium432.7 / 3,400 mg(13%)
- Sodium98.6 / 2,300 mg(4%)
- Zinc0.67 / 11 mg(6%)
- Copper0.07 / 0.9 mg(8%)
- Manganese0.01 / 2.3 mg(0%)
- Selenium39.5 / 55 ug(72%)
Other
- Water53.6 / 3,700 g(1%)
Sources
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