Spanish mackerel (cooked, dry heat) nutrition facts
Per 1 fillet ยท 146 g
of a 2,000 cal day
- Protein34g62% of calories
- Carbs0g0% of calories
- Fat9.2g38% of calories
- โ Protein-dense
- โ Keto-friendly
- โ Low sodium
At a glance
One serving of Spanish mackerel (cooked, dry heat) (1 fillet, 146 g) has 231 calories, with 34 g of protein, 0 g of carbohydrates and 9.2 g of fat. Most of its energy comes from protein (62% of calories). It is high in protein (69% DV), riboflavin (b2) (24% DV) and niacin (46% DV). Keep an eye on cholesterol, which provides 36% of the daily value.
High in
20%+ of the daily value
- Protein69%
- Riboflavin (B2)24%
- Niacin46%
- Vitamin B652%
- Vitamin B12426%
- Pantothenic acid25%
Good source of
10โ19% of the daily value
- Thiamine16%
- Iron14%
- Potassium17%
- Magnesium13%
- Copper11%
Watch
20%+ of the daily value
- Cholesterol36%
Vitamins & minerals
Amounts for 1 fillet (146 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 48 ฮผg | 5% |
| Vitamin C | 2 mg | 3% |
| Thiamine | 0.2 mg | 16% |
| Riboflavin (B2) | 0.3 mg | 24% |
| Niacin | 7 mg | 46% |
| Vitamin B6 | 1 mg | 52% |
| Folate (B9) | 1 ฮผg | 0% |
| Vitamin B12 | 10 ฮผg | 426% |
| Pantothenic acid | 1 mg | 25% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 19 mg | 2% |
| Iron | 1 mg | 14% |
| Potassium | 809 mg | 17% |
| Magnesium | 55 mg | 13% |
| Phosphorus | 396 mg | 57% |
| Zinc | 1 mg | 8% |
| Copper | 0.1 mg | 11% |
| Manganese | 0 mg | 1% |
| Selenium | 59 ฮผg | 108% |
Full breakdown ยท 26 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | โ |
| Arginine | 2 g | โ |
| Aspartic acid | 4 g | โ |
| Cystine | 0.4 g | โ |
| Docosahexaenoic Acid (DHA) | 1 g | โ |
| Docosapentaenoic Acid (DPA) | 0.1 g | โ |
| Eicosapentaenoic Acid (EPA) | 0.4 g | โ |
| Glutamic acid | 5 g | โ |
| Glycine | 2 g | โ |
| Histidine | 1 g | โ |
| Isoleucine | 2 g | โ |
| Leucine | 3 g | โ |
| Lysine | 3 g | โ |
| Methionine | 1 g | โ |
| Monounsaturated fats | 3 g | โ |
| Phenylalanine | 1 g | โ |
| Polyunsaturated fats | 3 g | โ |
| Proline | 1 g | โ |
| Retinol | 48 ฮผg | โ |
| Serine | 1 g | โ |
| Threonine | 2 g | โ |
| Total omega 3 | 2 g | โ |
| Total omega 6 | 0 g | โ |
| Tryptophan | 0.4 g | โ |
| Tyrosine | 1 g | โ |
| Valine | 2 g | โ |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
- Fishwife Tinned Seafood Co Mackerel with Chili Flakes in Spanish Olive Oil306
- Bela Mackerel in Organic Extra Virgin Olive Oil with Organic Piri-Piri176
- Spanish mackerel (cooked, dry heat)158
- Spanish mackerel (raw)139
- Patagonia Provisions Mackerel, Spanish Paprika100
- Pampa Mackerel94
- Grace Mackerel, Hot & Spicy, Classic90
Similar foods
39 calSpanish mackerel (raw)1 ozโ192 cal
80 calPampa Mackerelโ cupโ151 cal
120 calPatagonia Provisions Mackerel, Spanish Paprika1 canโ111 cal- 220 calFishwife Tinned Seafood Co Mackerel with Chili Flakes in Spanish Olive Oil1 can drainedโ11 cal
- 150 calBela Mackerel in Organic Extra Virgin Olive Oil with Organic Piri-Piri1 can drainedโ81 cal
- 70 calGrace Mackerel, Hot & Spicy, Classicยฝ canโ161 cal
Burning 231 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 44minWalking (3.5 mph)
- 28minCycling (moderate)
- 19minRunning (6 mph)
- 32minSwimming laps
Common questions
How many calories are in Spanish mackerel (cooked, dry heat)?
One serving of Spanish mackerel (cooked, dry heat) (1 fillet) has 231 calories, which works out to 158 calories per 100 g. That is about 12% of a 2,000-calorie day.
Is Spanish mackerel (cooked, dry heat) high in protein?
Yes. It has 34 g of protein per serving, and 62% of its calories come from protein (15 g of protein per 100 calories).
Is Spanish mackerel (cooked, dry heat) 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 Spanish mackerel (cooked, dry heat)?
96 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
