Mackerel, Canned In Water, Drained
Canned mackerel in water is an excellent source of high-quality protein and contains a moderate amount of healthy fats with low saturated fat content. It stands out for its omega-3 fatty acids, which support overall wellness. Key minerals such as calcium, iron, and phosphorus contribute to maintaining healthy bones. The fish also provides important B vitamins, including vitamin B12, making it a nutritious and balanced choice.
Macro Impact
A Serving (85 g) of Mackerel, Canned In Water, Drained contains 133 calories, 19.7 g of protein, 0 g of carbohydrates, and 5.4 g of fat.
Calorie Burn
How long would it take to burn off 133 calories?
- Walking3.5 mph, moderate pace24 min
- YogaModerate effort, gentle pace34 min
- SwimmingFreestyle, moderate effort17 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)
Carbohydrates
- Carbohydrates0 / 313 g(0%)
- Dietary Fiber0 / 38 g(0%)
- Soluble Fiber0 g
- Insoluble Fiber0 g
- Total Sugars0 g
- Added Sugars0 / 63 g(0%)
- Sugar Alcohols0 g
- Other Carbohydrates0 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat5.4 / 83 g(6%)
- Saturated Fat1.6 / 25 g(6%)
- Trans Fat0 g
- Monounsaturated Fat1.9 g
- Polyunsaturated Fat1.4 g
- Cholesterol67.1 / 300 mg(22%)
- Omega-31.2 g
- Omega-60.13 g
- Omega-91.3 g
- Oleic Acid0.96 g
- Capric Acid0 g
- Erucic Acid0.35 g
- Lauric Acid0.01 g
- Stearic Acid0.32 g
- Caprylic Acid0 g
- Linoleic Acid0.08 g
- Myristic Acid0.25 g
- Palmitic Acid1 g
- Linolenic Acid0 g
- Eicosenoic Acid0 g
- Arachidonic Acid0.06 g
- Alpha-Linolenic Acid (ALA)0.04 g
- Docosahexaenoic Acid (DHA)0.68 g
- Gamma-Linolenic Acid (GLA)0 g
- Docosapentaenoic Acid (DPA)0.09 g
- Eicosapentaenoic Acid (EPA)0.37 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0 g
Protein
- Protein19.7 / 56 g(35%)
Amino Acids
- Lysine1.8 g
- Serine0.8 g
- Valine1 g
- Alanine1.2 g
- Cystine0.21 g
- Cysteine0 g
- Proline0.7 g
- Taurine0 mg
- Arginine1.2 g
- Histidine0.58 g
- Threonine0.86 g
- Isoleucine0.91 g
- Methionine0.58 g
- Tryptophan0.22 g
- Glutamic Acid2.9 g
- Aspartic Acid2 g
- Phenylalanine0.77 g
- Glycine0.95 g
- Leucine1.6 g
- Tyrosine0.67 g
Vitamins
- Vitamin A110.5 / 900 ug(12%)
- Vitamin C0.77 / 90 mg(1%)
- Vitamin D6.2 / 15 ug(41%)
- Vitamin E0.88 / 15 mg(6%)
- Vitamin K0.09 / 120 ug(0%)
- Vitamin B60.18 / 1.3 mg(14%)
- Vitamin B125.9 / 2.4 ug(246%)
- Thiamin (B1)0.03 / 1.2 mg(3%)
- Riboflavin (B2)0.18 / 1.3 mg(14%)
- Niacin (B3)5.3 / 16 mg(33%)
- Folate4.3 / 400 ug(1%)
- Pantothenic Acid (B5)0.26 / 5 mg(5%)
- Biotin0 / 30 ug(0%)
- Choline72.3 / 550 mg(13%)
Minerals
- Calcium204.9 / 1,000 mg(20%)
- Iron1.7 / 8 mg(22%)
- Magnesium31.5 / 420 mg(7%)
- Phosphorus255.9 / 700 mg(37%)
- Potassium164.9 / 3,400 mg(5%)
- Sodium322.2 / 2,300 mg(14%)
- Zinc0.87 / 11 mg(8%)
- Copper0.12 / 0.9 mg(14%)
- Manganese0.03 / 2.3 mg(1%)
- Selenium32 / 55 ug(58%)
- Iodine0 / 150 ug(0%)
- Chromium0 / 35 ug(0%)
- Molybdenum0 / 45 ug(0%)
- Chloride0 / 2,300 mg(0%)
Other
- Water58.8 / 3,700 g(2%)
- Caffeine0 mg
- Alcohol0 g
Sources
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