Atlantic mackerel (raw) nutrition facts
Per 1 oz · 28 g
of a 2,000 cal day
- Protein5.3g38% of calories
- Carbs0g0% of calories
- Fat3.9g62% of calories
- ✓ Keto-friendly
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Sugar free
At a glance
One serving of Atlantic mackerel (raw) (1 oz, 28 g) has 58 calories, with 5.3 g of protein, 0 g of carbohydrates and 3.9 g of fat. Most of its energy comes from fat (62% of calories). It is high in Vitamin D (30% DV), Vitamin B12 (103% DV) and selenium (23% DV).
High in
20%+ of the daily value
- Vitamin D30%
- Vitamin B12103%
- Selenium23%
Good source of
10–19% of the daily value
- Niacin16%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 oz (28 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 14 μg | 2% |
| Vitamin C | 0.1 mg | 0% |
| Vitamin D | 5 μg | 30% |
| Vitamin E | 0.4 mg | 3% |
| Vitamin K | 1 μg | 1% |
| Thiamine | 0 mg | 4% |
| Riboflavin (B2) | 0.1 mg | 7% |
| Niacin | 3 mg | 16% |
| Vitamin B6 | 0.1 mg | 9% |
| Folate (B9) | 0.3 μg | 0% |
| Vitamin B12 | 2 μg | 103% |
| Pantothenic acid | 0.2 mg | 5% |
| Choline | 18 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 3 mg | 0% |
| Iron | 0.5 mg | 6% |
| Potassium | 89 mg | 2% |
| Magnesium | 22 mg | 5% |
| Phosphorus | 62 mg | 9% |
| Zinc | 0.2 mg | 2% |
| Copper | 0 mg | 2% |
| Manganese | 0 mg | 0% |
| Selenium | 13 μg | 23% |
Full breakdown · 32 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.3 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 0 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0.4 g | — |
| Docosapentaenoic Acid (DPA) | 0.1 g | — |
| Eicosapentaenoic Acid (EPA) | 0.3 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.2 g | — |
| Isoleucine | 0.2 g | — |
| Leucine | 0.4 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.5 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.2 g | — |
| Retinol | 14 μg | — |
| Serine | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.3 g | — |
| Vitamin D3 | 5 μg | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
74 calAtlantic mackerel (cooked, dry heat)1 oz+16 cal
180 calWild Planet Wild Mackerel, Skinless & Boneless Fillets3 ounces drained+122 cal
140 calWild Planet Mackerel, Wild, Smoked1 can+82 cal- 270 cal
Vital Choice Wild Mackerel1 can drained+212 cal - 170 calKroger Mackerel⅓ cup drained+112 cal
- 🍽️360 calFisherman's Paradise Whole Macherel in Brine1 pouch drained+302 cal
Burning 58 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 11minWalking (3.5 mph)
- 7minCycling (moderate)
- 5minRunning (6 mph)
- 8minSwimming laps
Common questions
How many calories are in Atlantic mackerel (raw)?
One serving of Atlantic mackerel (raw) (1 oz) has 58 calories, which works out to 205 calories per 100 g. That is about 2.9% of a 2,000-calorie day.
Is Atlantic mackerel (raw) high in protein?
Not especially. It has 5.3 g of protein per serving, and protein supplies 38% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Atlantic mackerel (raw) keto-friendly?
It can fit a ketogenic diet: 0 g of net carbs per serving, with carbs making up 0% of calories.
How much sodium is in Atlantic mackerel (raw)?
26 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Atlantic mackerel (raw)?
0 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
