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Mackerel
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Calories
289kcal
Protein
19.8g
Carbohydrates
0.9g
Fat
22.9g
Nutritional value
| Calories | 289 kcal |
| Protein | 19.8 g |
| Carbohydrates | 0.9 g |
| of which sugars | 0 g |
| Fat | 22.9 g |
| of which saturated | 5.26 g |
| Fibre | 0 g |
| Water | 54.1 g |
| Salt | 1.54 g |
| Cholesterol | 96.7 mg |
Calorie breakdown
Protein 27%Carbohydrates 1%Fat 71%
How to burn 289 calories?
Estimated for a 70 kg person, using MET equivalents from the Compendium of Physical Activities.
👣
6,741
steps
🚶
67 min
Walking
🏃
34 min
Jogging
🚴
39 min
Cycling
🏊
39 min
Swimming
Minerals · Vitamins
Minerals
| Calcium | 19 mg |
| Iron | 1.1 mg |
| Magnesium | 32.4 mg |
| Phosphorus | 223 mg |
| Potassium | 304 mg |
| Selenium | 33.5 µg |
| Zinc | 0.72 mg |
Vitamins
| Vitamin A | not determined |
| Vitamin D | 7.85 µg |
| Vitamin E | 0.93 mg |
| Vitamin K1 | not determined |
| Vitamin C | not determined |
| Vitamin B1 | 0.18 mg |
| Vitamin B2 | 0.4 mg |
| Vitamin B3 | 9.41 mg |
| Vitamin B6 | 0.49 mg |
| Vitamin B9 | 13.3 µg |
| Vitamin B12 | 7.3 µg |
Fatty acids and omega-3
| Polyunsaturated fatty acids | 7.34 g |
| Omega-3 ALA | 1.01 g |
| Omega-3 EPA | 1.29 g |
| Omega-3 DHA | 2.45 g |
"Not determined" means ANSES did not measure this value for this food. We would rather say so than display a zero that is not one.
All 10 varieties
Raw, cooked, canned: values change a lot depending on preparation.
| Mackerel | kcal | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| Mackerel, smoked | 289 | 19.8 | 0.9 | 22.9 |
| Mackerel, grilled fillet, canned, in sauce, drained | 259 | 18.8 | 1 | 19.7 |
| Mackerel, fillet in tomato sauce, canned, drained | 240 | 17.7 | 5.5 | 16.3 |
| Mackerel, roasted/oven-cooked | 228 | 21.5 | 0 | 15.8 |
| Mackerel, fillet (grilled or not), plain, canned, drained | 221 | 18.8 | 0 | 16.2 |
| Mackerel, fillet in mustard sauce, canned, drained | 218 | 20.8 | 1.5 | 14.2 |
| Mackerel, fillet in white wine, canned, drained | 202 | 17.8 | 1 | 14.1 |
| Mackerel, raw | 198 | 18.1 | 0.9 | 13.5 |
| Mackerel, fried | 186 | 23.6 | 0 | 10.2 |
| Mackerel, marinated | 185 | 16.3 | 0 | 13.3 |
Recipes with Mackerel
Where these figures come from
ANSES Ciqual table, the official French reference for food composition. Values per 100 g of food.
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