Mackerel Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 300

% Daily Value *

Total Fat 25g %38

Saturated Fat 7g %35

Trans Fat ~g

Cholesterol 95mg %0

Sodium 4450mg %296

Total Carbohydrate 0g %0

Dietary Fiber 0g %0

Total Sugars 0g

Protein 18g

Vitamin D 1006.0IU %167

Calcium 66.0mg %5

Iron 1.4mg %7

Potassium 520mg %13

Phosphorus 254.0mg %25

* 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 C 0.0mg %0

Vitamin B1 (Thiamin) 0.0mg %2

Vitamin A 157.0IU %5

Vitamin K 7.8µg %7

Vitamin B2 (Riboflavin) 0.2mg %15

Vitamin E 2.4mg %16

Choline, total 101.6mg %18

Vitamin B3 (Niacin) 3.3mg %21

Vitamin B6 0.4mg %32

Vitamin D 1006.0IU %168

Vitamin B12 12.0µg %500

Minerals in mackerel

Calcium 66.0mg %5

Iron 1.4mg %8

Zinc 1.1mg %8

Copper 0.1mg %11

Potassium 520.0mg %14

Magnesium 60.0mg %14

Phosphorus 254.0mg %25

Selenium 73.4µg %133

Sodium 4450.0mg %297

Amino Acids in mackerel

no information available

Fatty Acids in mackerel

DPA 0.39g %261

Omega-3 4.98g %311

EPA 1.62g %540

DHA 2.97g %1483

"~" 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.


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 an incomplete source of protein.

amino acid mg/kg of BW mg/g of protein
Met+Cys 22 0
Phe+Tyr 30 0

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 2.4 which makes it a low P:E food.

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 3.1 which makes it a medium energy density food.

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 31/100 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


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 11.00 <12
Potassium:Sodium 0.12 >2
Caclcium:Magnesium 1.10 <2
Iron:Copper 14.00 <15
Calcium:Phosphorus 0.26 >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 49%

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 not insulinogenic with high insulin load.

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

14% of insulinogenic calories