⏱ 30 min totalGrilled Mackerel
Per 1 serving · 130 g · 4 ingredients
of a 2,000 cal day
- Protein21g36% of calories
- Carbs1.4g2% of calories
- Fat16g61% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
- ✓ Sugar free
At a glance
One serving of Grilled Mackerel (130 g) has 237 calories, with 21 g of protein, 1.4 g of carbohydrates and 16 g of fat. Most of its energy comes from fat (61% of calories). It is high in protein (42% DV), Vitamin D (122% DV) and riboflavin (b2) (27% DV). Keep an eye on sodium and cholesterol, which provide 30% and 26% of the daily value.
High in
20%+ of the daily value
- Protein42%
- Vitamin D122%
- Riboflavin (B2)27%
- Niacin64%
- Vitamin B636%
- Vitamin B12411%
Good source of
10–19% of the daily value
- Vitamin E12%
- Thiamine16%
- Choline14%
- Copper10%
Watch
20%+ of the daily value
- Sodium30%
- Cholesterol26%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Preheat grill to high heat.
- 2
Clean the fish. Season with salt and pepper. Lay mackerel fillets on the grill, skin side up. Leave the lid open and cook for a few mintues to develop grill marks, about 4 minutes. Flip fish and cook for an addtional 4-5 minutes until fish is opaque all the way through.
- 3
Squeeze lemon juice over top just before serving and enjoy!
Vitamins & minerals
Amounts for 1 serving (130 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 57 μg | 6% |
| Vitamin C | 6 mg | 7% |
| Vitamin D | 18 μg | 122% |
| Vitamin E | 2 mg | 12% |
| Vitamin K | 7 μg | 5% |
| Thiamine | 0.2 mg | 16% |
| Riboflavin (B2) | 0.4 mg | 27% |
| Niacin | 10 mg | 64% |
| Vitamin B6 | 0.5 mg | 36% |
| Folate (B9) | 4 μg | 1% |
| Vitamin B12 | 10 μg | 411% |
| Pantothenic acid | 1 mg | 20% |
| Choline | 75 mg | 14% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 17 mg | 2% |
| Iron | 2 mg | 24% |
| Potassium | 379 mg | 8% |
| Magnesium | 88 mg | 21% |
| Phosphorus | 248 mg | 35% |
| Zinc | 1 mg | 7% |
| Copper | 0.1 mg | 10% |
| Manganese | 0.1 mg | 3% |
| Selenium | 50 μg | 91% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0.1 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 2 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 2 g | — |
| Docosapentaenoic Acid (DPA) | 0.2 g | — |
| Eicosapentaenoic Acid (EPA) | 1 g | — |
| Fluoride | 0.2 μg | — |
| Fructose | 0.2 g | — |
| Galactose | 0 g | — |
| Glucose | 0.1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 57 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 3 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 18 μg | — |
Burning 237 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 45minWalking (3.5 mph)
- 28minCycling (moderate)
- 20minRunning (6 mph)
- 33minSwimming laps
Common questions
How many calories are in Grilled Mackerel?
One serving of Grilled Mackerel (1 serving) has 237 calories, which works out to 182 calories per 100 g. That is about 12% of a 2,000-calorie day.
Is Grilled Mackerel high in protein?
Yes. It has 21 g of protein per serving, and 36% of its calories come from protein (8.9 g of protein per 100 calories).
Is Grilled Mackerel keto-friendly?
It can fit a ketogenic diet: 1 g of net carbs per serving, with carbs making up 2% of calories.
How much sodium is in Grilled Mackerel?
684 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Grilled Mackerel?
0.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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