Mackerel

100 g raw

205 kcal

Boiled, 100 g

256 kcal

Roasted, 100 g

273 kcal

Protein, fat and carbs per 100 g

Protein: 18.6 g
Fat: 13.9 g
Carbs: 0 g
Fiber: 0 g
Sugar: 0 g

How cooking changes it

Per 100 g of cooked food. Yield is how many grams of cooked food 100 g raw makes: grains absorb water, meat loses it, and some vitamins break down.

Method	Yield	Calories	Protein	Fat	Carbs
Raw	100%	205 kcal	18.6 g	13.9 g	0 g
Boiled	80%	256 kcal	23.3 g	17.4 g	0 g
Steamed	85%	241 kcal	21.9 g	16.4 g	0 g
Roasted	75%	273 kcal	24.8 g	18.5 g	0 g
Fried	80%	256 kcal	23.3 g	17.4 g	0 g

Vitamins and minerals per 100 g

Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.

Nutrient	Amount	% DV
Vitamin A	50 mcg	7%
Vitamin C	0.4 mg	1%
Vitamin D	16.1 mcg	107%
Vitamin E	1.5 mg	10%
Vitamin K	5 mcg	6%
Vitamin B1 (thiamine)	0.18 mg	16%
Vitamin B2 (riboflavin)	0.31 mg	28%
Vitamin B3 (niacin)	9.1 mg	65%
Vitamin B6 (pyridoxine)	0.4 mg	31%
Vitamin B9 (folate)	1 mcg	0%
Vitamin B12 (cobalamin)	8.7 mcg	363%
Choline	65 mg	15%
Calcium	12 mg	1%
Iron	1.6 mg	9%
Magnesium	76 mg	25%
Phosphorus	217 mg	31%
Potassium	314 mg	12%
Sodium	90 mg	5%
Zinc	0.63 mg	8%
Selenium	44.1 mcg	80%
Copper	0.07 mg	8%
Manganese	0.02 mg	1%

How much do you need?

Work out your daily targets and log this food in your diary — cooking method included.

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Further reading

Vitamin D in Ukraine: why winter sun doesn’t helpWhy skin makes almost no vitamin D from November to February, how common deficiency is in Ukraine, how it relates to calcium, and what guidelines say about supplements.

Data: USDA FoodData Central, record “Fish, mackerel, Atlantic, raw”.

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