Mackerelcalories and nutrition per 100 g
100 g raw
205kcal
Protein, fat and carbs per 100 g
- Protein
- 18.6 g
- 37% of energy
- Fat
- 13.9 g
- 63% of energy
- Carbs
- 0 g
- 0% of energy
- Fiber
- 0 g
- Sugar
- 0 g
- Boiled, 100 g
- 256 kcal
- Roasted, 100 g
- 273 kcal
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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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Data: USDA FoodData Central, record “Fish, mackerel, Atlantic, raw”.