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.
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.
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.
vegetables
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%
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