Mackerel, Raw
Mackerel offers a high-protein, moderate-calorie option rich in healthy fats, including omega-3 fatty acids that promote overall wellness. It is an excellent source of vitamin B12 and vitamin D, which are vital for energy metabolism and bone health. The mineral content, particularly phosphorus and potassium, supports muscle function and cellular processes. This fish provides a flavorful way to incorporate essential nutrients into a balanced diet.
Macronutrient distribution
A Serving (85 g) of Mackerel, Raw contains 136 calories, 15.8 g of protein, 0 g of carbohydrates, and 8.2 g of fat.
- Protein
- 15.8 g46%
- Fat
- 8.2 g54%
of calories
Calorie Burn
How long would it take to burn off 136 calories?
- Walking3.5 mph, moderate pace24 min
- YogaModerate effort, gentle pace35 min
- SwimmingFreestyle, moderate effort18 min
- Biking12–14 mph, moderate effort13 min
- StairsStair climbing, moderate pace17 min
- Running5 mph (12 min/mile)12 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 Fat8.2 / 83 g(10%)
- Saturated Fat2.1 / 25 g(9%)
- Monounsaturated Fat2.9 g
- Polyunsaturated Fat2.3 g
- Cholesterol60.4 / 300 mg(20%)
- Omega-30.44 g
- Omega-60.09 g
- Omega-90 g
- Oleic Acid0 g
- Stearic Acid0.17 g
- Linoleic Acid0.09 g
- Myristic Acid0.31 g
- Palmitic Acid0.77 g
- Eicosenoic Acid0 g
- Alpha-Linolenic Acid (ALA)0.03 g
- Docosahexaenoic Acid (DHA)0 g
- Docosapentaenoic Acid (DPA)0.09 g
- Eicosapentaenoic Acid (EPA)0.31 g
Protein
- Protein15.8 / 56 g(28%)
Amino Acids
- Lysine1.4 g
- Serine0.63 g
- Valine0.93 g
- Alanine0.93 g
- Cystine0.12 g
- Proline0.53 g
- Arginine0.91 g
- Histidine0.73 g
- Threonine0.68 g
- Isoleucine0.78 g
- Methionine0.45 g
- Tryptophan0.18 g
- Glutamic Acid1.9 g
- Aspartic Acid1.5 g
- Phenylalanine0.63 g
- Glycine0.73 g
- Leucine1.2 g
- Tyrosine0.55 g
Vitamins
- Vitamin A30.2 / 900 ug(3%)
- Vitamin C0.93 / 90 mg(1%)
- Vitamin D4.3 / 15 ug(29%)
- Vitamin E0.51 / 15 mg(3%)
- Vitamin B60.39 / 1.3 mg(30%)
- Vitamin B125.9 / 2.4 ug(244%)
- Thiamin (B1)0.12 / 1.2 mg(10%)
- Riboflavin (B2)0.2 / 1.3 mg(16%)
- Niacin (B3)4.6 / 16 mg(29%)
- Folate3.8 / 400 ug(1%)
- Pantothenic Acid (B5)0.19 / 5 mg(4%)
- Biotin4.6 / 30 ug(15%)
- Choline55.3 / 550 mg(10%)
Minerals
- Calcium10.9 / 1,000 mg(1%)
- Iron0.53 / 8 mg(7%)
- Magnesium24.4 / 420 mg(6%)
- Phosphorus170.4 / 700 mg(24%)
- Potassium323 / 3,400 mg(10%)
- Sodium69.7 / 2,300 mg(3%)
- Zinc0.6 / 11 mg(5%)
- Copper0.04 / 0.9 mg(5%)
- Selenium30.8 / 55 ug(56%)
- Iodine20.8 / 150 ug(14%)
- Chromium2.2 / 35 ug(6%)
- Molybdenum2.1 / 45 ug(5%)
Other
- Water59.5 / 3,700 g(2%)
Sources
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