Mackerel, coated, baked or broiled, fat not added in cooking
✓
Small Fillet170 g
✓
Medium Fillet227 g
✓
Large Fillet340 g
✓
Steak227 g
✓
Cup, Cooked, Flaked136 g
✓
Oz, Boneless, Raw (yield After Cooking)23 g
✓
Oz, Boneless, Cooked28 g
✓
Oz, With Bone, Raw (yield After Cooking, Bone Removed)15 g
✓
Oz, With Bone, Cooked (yield After Bone Removed)19 g
✓
Cubic Inch, With Bone, Cooked (yield After Bone Removed)11 g
✓
Cubic Inch, Boneless, Cooked17 g

Calories in 1 small fillet (170 g)
433.5 calories, 189 from fat
 
Carbs
22.3 g
 
Proteins
35.8 g
 
Fat
21 g
 
Sat. Fat
5.3 g

KEY FACTS

(learn about health benefits or risks)
  • Mackerel, coated, baked or broiled, fat not added in cooking has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.09 cal/oz).
  • Rich in vitamins and minerals (21.7%/cal) - a good source of Vitamin B12 (helps you to get a good night's sleep), Selenium (a powerful booster of heart health), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue), Vitamin B6 (helps cure depression), Magnesium (helps for the proper digestion proteins, carbohydrates, and fats), Iron (aids in transporting oxygen to the body cells) and Potassium (it plays an important role for normal muscle contraction).
  • Mackerel, coated, baked or broiled, fat not added in cooking contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (42% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(2.6 cal/g)
High
Density
(21.7 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
72%
Protein
7%
Carbs
4%
Fiber
32%
Fat
26%
Saturated Fat
35%
Cholesterol
31%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
145 min
58 min
108 min
173 min

VITAMINS

(% of daily value based on 2000 calories per day)

Great source of Vitamin B12

Helps prevent Alzheimer's disease; Helps you to get a good night's sleep.

MINERALS

(% of daily value based on 2000 calories per day)

Great source of Selenium

Important for the stimulation of antibodies; Stimulates the creation of antioxidants.

NUTRITION LABEL

(% of daily value based on 2000 calories per day)

Nutrition Facts

Mackerel, coated, baked or broiled, fat not added in cooking

Serving Size: small fillet (170g)

* Amount Per Serving
Calories 433.5 cal
Calories from Fat 189 cal
% Daily Value
Total Fat 21 g 32.3%
Saturated Fat 5.3 g 26.4%
Cholesterol 105.4 mg 35.1%
Sodium 731 mg 30.5%
Total Carbohydrate 22.3 g 7.4%
Dietary Fiber 1 g 4.1%
Sugars (Added) 0 g 0%
Protein 35.8 g 71.5%
 
Vitamins
Vitamin A 226.7 IU 4.5%
Vitamin B6 0.6 mg 29.4%
Vitamin B12 10.4 mcg 172.8%
Vitamin C 1.2 mg 2%
Vitamin D 23.1 mcg 5.8%
Vitamin E 0 mg 0%
Vitamin K 6.6 mcg 8.3%
 
Minerals
Calcium (Ca) 79.9 mg 8.5%
Copper (Cu) 0.2 mg 9.6%
Iron (Fe) 3.8 mg 21.2%
Magnesium (Mg) 110.5 mg 27.6%
Manganese (Mn) 0 mg 0%
Potassium (K) 647.7 mg 18.5%
Phosphorus (P) 368.9 mg 36.9%
Selenium (Se) 78.2 mcg 111.7%
Zinc (Zn) 1.5 mg 9.7%