Pacific mackerel (raw, mixed species (Pacific and jack)) nutrition facts
Per 1 fillet · 225 g
of a 2,000 cal day
- Protein45g53% of calories
- Carbs0g0% of calories
- Fat18g47% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
- ✓ Sugar free
At a glance
One serving of Pacific mackerel (raw, mixed species (Pacific and jack)) (1 fillet, 225 g) has 356 calories, with 45 g of protein, 0 g of carbohydrates and 18 g of fat. Most of its energy comes from protein (53% of calories). It is high in protein (90% DV), Vitamin D (136% DV) and thiamine (21% DV). Keep an eye on saturated fat and cholesterol, which provide 25% and 35% of the daily value.
High in
20%+ of the daily value
- Protein90%
- Vitamin D136%
- Thiamine21%
- Riboflavin (B2)73%
- Niacin117%
- Vitamin B657%
Good source of
10–19% of the daily value
- Vitamin E15%
- Pantothenic acid14%
- Potassium19%
- Magnesium15%
- Zinc14%
Watch
20%+ of the daily value
- Saturated fat25%
- Cholesterol35%
Vitamins & minerals
Amounts for 1 fillet (225 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 43 μg | 5% |
| Vitamin C | 5 mg | 5% |
| Vitamin D | 20 μg | 136% |
| Vitamin E | 2 mg | 15% |
| Vitamin K | 0.2 μg | 0% |
| Thiamine | 0.2 mg | 21% |
| Riboflavin (B2) | 1 mg | 73% |
| Niacin | 19 mg | 117% |
| Vitamin B6 | 1 mg | 57% |
| Folate (B9) | 5 μg | 1% |
| Vitamin B12 | 10 μg | 413% |
| Pantothenic acid | 1 mg | 14% |
| Choline | 151 mg | 27% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 52 mg | 5% |
| Iron | 3 mg | 33% |
| Potassium | 914 mg | 19% |
| Magnesium | 63 mg | 15% |
| Phosphorus | 281 mg | 40% |
| Zinc | 2 mg | 14% |
| Copper | 0.2 mg | 23% |
| Manganese | 0 mg | 1% |
| Selenium | 82 μg | 149% |
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) | 0.3 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 | 6 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 2 g | — |
| Retinol | 43 μg | — |
| Serine | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 4 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 1 g | — |
| Tyrosine | 2 g | — |
| Valine | 2 g | — |
| Vitamin D3 | 20 μg | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
- Jalux Americas Frozen Boneless Mackerel, Grilled with MIrin288
- Ocean Market Chub Mackerel, Wild Caught208
- Pacific mackerel (cooked, dry heat, mixed species (Pacific and jack))201
- Wild Planet Mackerel, Wild Pacific162
- Pacific mackerel (raw, mixed species (Pacific and jack))158
- Orchids Pacific Mackerel156
- Geisha Mackerel118
Similar foods
- 354 cal
Pacific mackerel (cooked, dry heat, mixed species (Pacific and jack))1 fillet−1 cal - 230 calWild Planet Mackerel, Wild Pacific5 ounces−125 cal
- 230 calJalux Americas Frozen Boneless Mackerel, Grilled with MIrin1 piece−125 cal
- 260 calOcean Market Chub Mackerel, Wild Caught1 serving−95 cal
- 100 calGeisha Mackerel½ cup−255 cal
- 100 calOrchids Pacific Mackerel1 piece−255 cal
Burning 356 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 67minWalking (3.5 mph)
- 43minCycling (moderate)
- 30minRunning (6 mph)
- 50minSwimming laps
Common questions
How many calories are in Pacific mackerel (raw, mixed species (Pacific and jack))?
One serving of Pacific mackerel (raw, mixed species (Pacific and jack)) (1 fillet) has 356 calories, which works out to 158 calories per 100 g. That is about 18% of a 2,000-calorie day.
Is Pacific mackerel (raw, mixed species (Pacific and jack)) high in protein?
Yes. It has 45 g of protein per serving, and 53% of its calories come from protein (13 g of protein per 100 calories).
Is Pacific mackerel (raw, mixed species (Pacific and jack)) 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 Pacific mackerel (raw, mixed species (Pacific and jack))?
194 mg per serving.
How much sugar is in Pacific mackerel (raw, mixed species (Pacific and jack))?
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.
