Jack mackerel (canned, drained) nutrition facts
Per 1 cup · 190 g
of a 2,000 cal day
- Protein44g62% of calories
- Carbs0g0% of calories
- Fat12g38% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
- ✓ Sugar free
At a glance
One serving of Jack mackerel (canned, drained) (1 cup, 190 g) has 296 calories, with 44 g of protein, 0 g of carbohydrates and 12 g of fat. Most of its energy comes from protein (62% of calories). It is high in protein (88% DV), Vitamin A (27% DV) and Vitamin D (92% DV). Keep an eye on sodium and cholesterol, which provide 31% and 50% of the daily value.
High in
20%+ of the daily value
- Protein88%
- Vitamin A27%
- Vitamin D92%
- Riboflavin (B2)31%
- Niacin73%
- Vitamin B631%
Good source of
10–19% of the daily value
- Vitamin E13%
- Pantothenic acid12%
- Magnesium17%
- Zinc18%
Watch
20%+ of the daily value
- Sodium31%
- Cholesterol50%
Vitamins & minerals
Amounts for 1 cup (190 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 247 μg | 27% |
| Vitamin C | 2 mg | 2% |
| Vitamin D | 14 μg | 92% |
| Vitamin E | 2 mg | 13% |
| Vitamin K | 0.2 μg | 0% |
| Thiamine | 0.1 mg | 6% |
| Riboflavin (B2) | 0.4 mg | 31% |
| Niacin | 12 mg | 73% |
| Vitamin B6 | 0.4 mg | 31% |
| Folate (B9) | 10 μg | 2% |
| Vitamin B12 | 13 μg | 549% |
| Pantothenic acid | 1 mg | 12% |
| Choline | 162 mg | 29% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 458 mg | 46% |
| Iron | 4 mg | 48% |
| Potassium | 369 mg | 8% |
| Magnesium | 70 mg | 17% |
| Phosphorus | 572 mg | 82% |
| Zinc | 2 mg | 18% |
| Copper | 0.3 mg | 31% |
| Manganese | 0.1 mg | 3% |
| Selenium | 72 μg | 130% |
Full breakdown · 32 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 3 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 3 g | — |
| Aspartic acid | 5 g | — |
| Beta carotene | 0 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.5 g | — |
| Docosahexaenoic Acid (DHA) | 2 g | — |
| Docosapentaenoic Acid (DPA) | 0.2 g | — |
| Eicosapentaenoic Acid (EPA) | 1 g | — |
| Glutamic acid | 7 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Isoleucine | 2 g | — |
| Leucine | 4 g | — |
| Lycopene | 0 μg | — |
| Lysine | 4 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 2 g | — |
| Retinol | 247 μg | — |
| Serine | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 3 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.5 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D3 | 14 μg | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
- Safe Catch Mackerel, in Olive Oil, Wild, Skinless & Boneless388
- Gold Seal Skinless, Boneless Wild Mackerel in Olive Oil273
- Patagonia Provisions Mackerel, Lemon Caper267
- Private Selection Mackerel Fillets, in Extra Virgin Olive Oil187
- Chicken Of The Sea Chub Mackerel, in Brine, Wild-Caught165
- Jack mackerel (canned, drained)156
- Season Skinless & Boneless Mackerel in 100% Olive Oil153
Similar foods
130 calSeason Skinless & Boneless Mackerel in 100% Olive Oil½ cup drained−166 cal
140 calPrivate Selection Mackerel Fillets, in Extra Virgin Olive Oil1 can drained−156 cal
320 calPatagonia Provisions Mackerel, Lemon Caper1 can+24 cal
140 calChicken Of The Sea Chub Mackerel, in Brine, Wild-Caught⅓ cup drained−156 cal
310 calSafe Catch Mackerel, in Olive Oil, Wild, Skinless & Boneless½ cup drained+14 cal
150 calGold Seal Skinless, Boneless Wild Mackerel in Olive Oil¼ cup drained−146 cal
Burning 296 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 56minWalking (3.5 mph)
- 36minCycling (moderate)
- 25minRunning (6 mph)
- 42minSwimming laps
Common questions
How many calories are in Jack mackerel (canned, drained)?
One serving of Jack mackerel (canned, drained) (1 cup) has 296 calories, which works out to 156 calories per 100 g. That is about 15% of a 2,000-calorie day.
Is Jack mackerel (canned, drained) high in protein?
Yes. It has 44 g of protein per serving, and 62% of its calories come from protein (15 g of protein per 100 calories).
Is Jack mackerel (canned, drained) 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 Jack mackerel (canned, drained)?
720 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Jack mackerel (canned, drained)?
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.
Recipes with jack mackerel
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