Spanish Mackerel, Raw
Spanish mackerel provides a high-quality source of protein that supports a balanced diet. It contains healthy fats, including omega-3 fatty acids, beneficial for heart health. The fish is rich in B vitamins, especially B12 and B6, which play key roles in energy metabolism. Additionally, it supplies important minerals like potassium, phosphorus, and magnesium, vital for muscle and bone function.
Macronutrient distribution
A Serving (85 g) of Spanish Mackerel, Raw contains 118 calories, 16.4 g of protein, 0 g of carbohydrates, and 5.4 g of fat.
- Protein
- 16.4 g58%
- Fat
- 5.4 g42%
of calories
Calorie Burn
How long would it take to burn off 118 calories?
- Walking3.5 mph, moderate pace21 min
- YogaModerate effort, gentle pace30 min
- SwimmingFreestyle, moderate effort16 min
- Biking12–14 mph, moderate effort11 min
- StairsStair climbing, moderate pace15 min
- Running5 mph (12 min/mile)11 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 Fat5.4 / 83 g(6%)
- Saturated Fat1.6 / 25 g(6%)
- Monounsaturated Fat1.3 g
- Polyunsaturated Fat1.5 g
- Cholesterol64.6 / 300 mg(22%)
- Omega-31.2 g
- Omega-60.22 g
- Omega-90.99 g
- Oleic Acid0.95 g
- Erucic Acid0.04 g
- Stearic Acid0.35 g
- Linoleic Acid0.08 g
- Myristic Acid0.15 g
- Palmitic Acid1.1 g
- Arachidonic Acid0.14 g
- Alpha-Linolenic Acid (ALA)0.03 g
- Docosahexaenoic Acid (DHA)0.86 g
- Docosapentaenoic Acid (DPA)0.09 g
- Eicosapentaenoic Acid (EPA)0.28 g
Protein
- Protein16.4 / 56 g(29%)
Amino Acids
- Lysine1.5 g
- Serine0.82 g
- Valine0.98 g
- Alanine1.1 g
- Cysteine0.16 g
- Proline0.82 g
- Arginine1.1 g
- Histidine0.49 g
- Threonine0.66 g
- Isoleucine0.82 g
- Methionine0.33 g
- Tryptophan0.16 g
- Glutamic Acid2.5 g
- Aspartic Acid1.6 g
- Phenylalanine0.66 g
- Glycine0.82 g
- Leucine1.3 g
- Tyrosine0.49 g
Vitamins
- Vitamin A33.2 / 900 ug(4%)
- Vitamin C1.4 / 90 mg(2%)
- Vitamin D6.2 / 15 ug(41%)
- Vitamin E0.59 / 15 mg(4%)
- Vitamin K0.09 / 120 ug(0%)
- Vitamin B60.34 / 1.3 mg(26%)
- Vitamin B122 / 2.4 ug(85%)
- Thiamin (B1)0.11 / 1.2 mg(9%)
- Riboflavin (B2)0.14 / 1.3 mg(11%)
- Niacin (B3)2 / 16 mg(12%)
- Folate0.85 / 400 ug(0%)
- Pantothenic Acid (B5)0.64 / 5 mg(13%)
- Choline42.9 / 550 mg(8%)
Minerals
- Calcium9.4 / 1,000 mg(1%)
- Iron0.37 / 8 mg(5%)
- Magnesium28.1 / 420 mg(7%)
- Phosphorus174.3 / 700 mg(25%)
- Potassium379.1 / 3,400 mg(11%)
- Sodium50.2 / 2,300 mg(2%)
- Zinc0.42 / 11 mg(4%)
- Copper0.05 / 0.9 mg(5%)
- Manganese0.01 / 2.3 mg(1%)
- Selenium31 / 55 ug(56%)
Other
- Water60.9 / 3,700 g(2%)
Sources
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