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Mackerel Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 151

% Daily Value *

Total Fat 8g %12

Saturated Fat 2g %11

Trans Fat ~g

Cholesterol 47mg %0

Sodium 86mg %5

Total Carbohydrate 0g %0

Dietary Fiber 0g %0

Total Sugars 0g

Protein 20g

Vitamin D 366.0IU %61

Calcium 23.0mg %1

Iron 1.2mg %6

Potassium 406mg %10

Phosphorus 125.0mg %12

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Vitamins in mackerel

Vitamin K 0.1µg %0

Vitamin A 62.0IU %2

Vitamin C 2.0mg %2

Vitamin B5 (Pantothenic acid) 0.3mg %6

Vitamin E 1.0mg %7

Vitamin B1 (Thiamin) 0.1mg %9

Choline, total 66.9mg %12

Vitamin B6 0.3mg %25

Vitamin B2 (Riboflavin) 0.4mg %32

Vitamin B3 (Niacin) 8.3mg %52

Vitamin D 366.0IU %61

Vitamin B12 4.4µg %183

Minerals in mackerel

Manganese 0.0mg %1

Calcium 23.0mg %2

Zinc 0.7mg %5

Sodium 86.0mg %6

Iron 1.2mg %6

Magnesium 28.0mg %7

Copper 0.1mg %10

Potassium 406.0mg %11

Phosphorus 125.0mg %13

Selenium 36.5µg %66

Amino Acids in mackerel

Valine 1.0g %53

Leucine 1.6g %56

Isoleucine 0.9g %62

Cystine 0.2g %70

Tyrosine 0.7g %72

Tryptophan 0.2g %75

Methionine 0.6g %76

Threonine 0.9g %78

Histidine 0.6g %79

Lysine 1.8g %82

Phenylalanine 0.8g %83

Fatty Acids in mackerel

DPA 0.12g %82

Omega-3 1.56g %98

EPA 0.51g %170

DHA 0.93g %466

"~" is missing data | Data Source

Macronutrients ratio

Carbohydrate Quality Score

Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.

The Carbohydrate Quality Score of mackerel is 0.0/100 which makes it a low quality carbohydrate food.

0.0
low
excellent
good

Protein Completeness

A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.

Mackerel has a complete source of protein.

amino acid mg/kg of BW mg/g of protein
Valine 39 52
Leucine 59 82
Isoleucine 30 46
Tryptophan 6 11
Threonine 23 44
Histidine 15 30
Lysine 45 92
Met+Cys 22 40
Phe+Tyr 30 73

Protein Energy Ratio

Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.

The protein energy ratio in mackerel is 5.3 which makes it a medium P:E food.

5.3
low P:E
high P:E
medium P:E

Energy density (ED)

Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.

The energy density of mackerel is 1.6 which makes it a medium energy density food.

1.6%
low ED
high ED
medium ED

How nutritious is this food?

Micronutrients in mackerel as % of Recommended Daily Intake per serving.

Complementary Nutrient Boosters

Here are the top ten popular foods that provide more of the nutrients that mackerel is lacking.

Nutrient Density Score for mackerel is 33/100 good).

The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.

nutrient density score

33%
low
excellent
good

Micronutrient Ratios

Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for mackerel

Nutrient Ratio Value Ideal Ratio
Omega6:Omega3 0.07 <4
Zinc:Copper 7.20 <12
Potassium:Sodium 4.72 >2
Caclcium:Magnesium 0.82 <2
Iron:Copper 12.90 <15
Calcium:Phosphorus 0.18 >1.3

Satiety Score

Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.

satiety 56%

56%
low satiety
high satiety
medium satiety

Satiety Boosters

If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.

This food is insulinogenic with high insulin load.

Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.

38% of insulinogenic calories

38%
low
high
medium