Steamed Mackerel
Steamed mackerel offers a high protein content that supports muscle health and repair. It is rich in phosphorus and potassium, key minerals for maintaining bodily functions. The fish also provides important B vitamins, including B12 and B6, which aid energy metabolism. Alongside moderate fat, it delivers vitamin D which contributes to bone strength.
Macronutrient distribution
A Serving (85 g) of Steamed Mackerel contains 136 calories, 19.6 g of protein, 0 g of carbohydrates, and 6.4 g of fat.
- Protein
- 19.6 g58%
- Fat
- 6.4 g42%
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 Fat6.4 / 83 g(8%)
- Saturated Fat2.1 / 25 g(8%)
- Monounsaturated Fat1.7 g
- Polyunsaturated Fat2 g
- Cholesterol76.5 / 300 mg(26%)
- Omega-30.52 g
- Omega-60.11 g
- Linoleic Acid0.11 g
- Alpha-Linolenic Acid (ALA)0.03 g
- Docosahexaenoic Acid (DHA)0 g
- Docosapentaenoic Acid (DPA)0.11 g
- Eicosapentaenoic Acid (EPA)0.37 g
Protein
- Protein19.6 / 56 g(35%)
Amino Acids
- Tryptophan0.22 g
Vitamins
- Vitamin A33.2 / 900 ug(4%)
- Vitamin C0.85 / 90 mg(1%)
- Vitamin D1.7 / 15 ug(11%)
- Vitamin E0.7 / 15 mg(5%)
- Vitamin B60.32 / 1.3 mg(25%)
- Vitamin B122 / 2.4 ug(85%)
- Thiamin (B1)0.11 / 1.2 mg(9%)
- Riboflavin (B2)0.15 / 1.3 mg(12%)
- Niacin (B3)2 / 16 mg(12%)
- Folate0.85 / 400 ug(0%)
Minerals
- Calcium11 / 1,000 mg(1%)
- Iron0.44 / 8 mg(6%)
- Magnesium29.8 / 420 mg(7%)
- Phosphorus187 / 700 mg(27%)
- Potassium383.3 / 3,400 mg(11%)
- Sodium51 / 2,300 mg(2%)
- Zinc0.49 / 11 mg(4%)
- Selenium36.9 / 55 ug(67%)
- Iodine23.5 / 150 ug(16%)
Other
- Water56.4 / 3,700 g(2%)
Sources
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