Raw Mackerel Fillet
Raw mackerel fillet is an excellent source of high-quality protein and provides beneficial fats with a moderate amount of saturated fat. It offers important vitamins such as B12 and D that support overall wellness. Rich in minerals like phosphorus, potassium, and magnesium, it helps maintain strong bones and muscles. Its balanced nutritional profile makes it a great choice for a healthy and tasty diet.
Macronutrient distribution
A Serving (113.4 g) of Raw Mackerel Fillet contains 182 calories, 21.1 g of protein, 0 g of carbohydrates, and 10.9 g of fat.
- Protein
- 21.1 g46%
- Fat
- 10.9 g54%
of calories
Calorie Burn
How long would it take to burn off 182 calories?
- Walking3.5 mph, moderate pace32 min
- YogaModerate effort, gentle pace46 min
- SwimmingFreestyle, moderate effort24 min
- Biking12–14 mph, moderate effort17 min
- StairsStair climbing, moderate pace23 min
- Running5 mph (12 min/mile)17 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 (113.4 g)
Fats
- Total Fat10.9 / 83 g(13%)
- Saturated Fat2.8 / 25 g(11%)
- Monounsaturated Fat3.8 g
- Polyunsaturated Fat3.1 g
- Cholesterol80.5 / 300 mg(27%)
- Omega-30.29 g
- Omega-60.06 g
- Omega-90 g
- Oleic Acid0 g
- Erucic Acid0 g
- Stearic Acid0.22 g
- Linoleic Acid0.06 g
- Myristic Acid0.42 g
- Palmitic Acid1 g
- Eicosenoic Acid0 g
- Alpha-Linolenic Acid (ALA)0.02 g
- Docosahexaenoic Acid (DHA)0 g
- Docosapentaenoic Acid (DPA)0.07 g
- Eicosapentaenoic Acid (EPA)0.2 g
Protein
- Protein21.1 / 56 g(38%)
Amino Acids
- Lysine1.8 g
- Serine0.84 g
- Valine1.2 g
- Alanine1.2 g
- Cystine0.16 g
- Cysteine0.11 g
- Proline0.7 g
- Arginine1.2 g
- Histidine0.97 g
- Threonine0.91 g
- Isoleucine1 g
- Methionine0.6 g
- Tryptophan0.24 g
- Glutamic Acid2.5 g
- Aspartic Acid2 g
- Phenylalanine0.84 g
- Glycine0.97 g
- Leucine1.6 g
- Tyrosine0.74 g
Vitamins
- Vitamin A40.2 / 900 ug(4%)
- Vitamin C1.2 / 90 mg(1%)
- Vitamin D5.8 / 15 ug(38%)
- Vitamin E0.68 / 15 mg(5%)
- Vitamin B60.52 / 1.3 mg(40%)
- Vitamin B127.8 / 2.4 ug(326%)
- Thiamin (B1)0.15 / 1.2 mg(13%)
- Riboflavin (B2)0.27 / 1.3 mg(20%)
- Niacin (B3)6.2 / 16 mg(38%)
- Folate5.1 / 400 ug(1%)
- Pantothenic Acid (B5)0.24 / 5 mg(5%)
- Biotin3.1 / 30 ug(10%)
- Choline73.7 / 550 mg(13%)
Minerals
- Calcium14.5 / 1,000 mg(1%)
- Iron0.7 / 8 mg(9%)
- Magnesium32.5 / 420 mg(8%)
- Phosphorus227.4 / 700 mg(32%)
- Potassium431.2 / 3,400 mg(13%)
- Sodium92.7 / 2,300 mg(4%)
- Zinc0.79 / 11 mg(7%)
- Copper0.06 / 0.9 mg(6%)
- Selenium41.1 / 55 ug(75%)
- Iodine27.8 / 150 ug(19%)
- Chromium2.9 / 35 ug(8%)
- Molybdenum2.8 / 45 ug(6%)
Other
- Water79.4 / 3,700 g(2%)
Sources
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