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Atlantic mackerel

Atlantic Mackerel · Scomber scombrus

Fish, mackerel, Atlantic, raw

Nutrition facts per 100 g · edible portion

Aquatic Foods
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2 forms & preparations
Fish, mackerel, Atlantic, cooked, dry heat Fish, mackerel, Atlantic, raw
Keto-friendly Gluten-free Dairy-free Contains Fish

Dietary labels are inferred automatically from Fish, mackerel, Atlantic, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

10%
205 kcal Calories
37%
18.6 g Protein
0%
0.0 g Carbs
18%
13.9 g Fat

Very good nutrient density 44/100

How many beneficial nutrients Fish, mackerel, Atlantic, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Fish, mackerel, Atlantic, raw come from — the split across carbs, fat & protein.

What Fish, mackerel, Atlantic, raw is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Vitamin B12363% Vitamin D81% Selenium80% Niacin (B3)57% Protein37% Riboflavin (B2)24% Vitamin B623% Magnesium18% Pantothenic Acid (B5)17% Phosphorus17% Thiamin (B1)15% Choline12% Vitamin E10%

Full nutrition breakdown

  • Beneficial
  • Moderate
  • Limit
  • Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

CarbohydratesAmount% DV
Total Carbohydrate0.0 g
0%
Dietary Fiber0.0 g
0%
Total Sugars0.0 g—
Fats & Fatty AcidsAmount% DV
Total Fat13.9 g
18%
Saturated Fat3.3 g
16%
Monounsaturated Fat5.5 g—
Polyunsaturated Fat3.4 g—
Omega-3 Fatty Acids159.0 mg—
Omega-6 Fatty Acids219.0 mg—
Protein & Amino AcidsAmount% DV
Protein18.6 g
37%
Histidine548.0 mg—
Isoleucine857.0 mg—
Leucine1,512.0 mg—
Lysine1,708.0 mg—
Methionine551.0 mg—
Phenylalanine726.0 mg—
Threonine815.0 mg—
Tryptophan208.0 mg—
Valine958.0 mg—
VitaminsAmount% DV
Vitamin A (RAE)50.0 mcg
6%
Vitamin C0.4 mg
0%
Vitamin D16.1 mcg
81%
Vitamin E1.5 mg
10%
Vitamin K5.0 mcg
4%
Thiamin (B1)0.2 mg
15%
Riboflavin (B2)0.3 mg
24%
Niacin (B3)9.1 mg
57%
Vitamin B60.4 mg
23%
Folate (B9)1.0 mcg
0%
Vitamin B128.7 mcg
363%
Pantothenic Acid (B5)0.9 mg
17%
Choline65.0 mg
12%
MineralsAmount% DV
Calcium12.0 mg
1%
Iron1.6 mg
9%
Magnesium76.0 mg
18%
Phosphorus217.0 mg
17%
Potassium314.0 mg
7%
Sodium90.0 mg
4%
Zinc0.6 mg
6%
Copper0.1 mg
8%
Manganese0.0 mg
1%
Selenium44.1 mcg
80%
SterolsAmount% DV
Cholesterol70.0 mg
23%
Phytosterols~—
OtherAmount% DV
Alcohol0.0 g—
Caffeine0.0 mg—
Theobromine0.0 mg—
Ash1.4 g—

About Fish, mackerel, Atlantic, raw

Atlantic mackerel (Scomber scombrus) is a sleek, fast-swimming saltwater fish marked by the striking wavy black stripes across its iridescent blue-green back. Schooling in huge numbers across the cold North Atlantic, it is an oily fish prized for its rich, full flavor and soft, moist flesh that stands up beautifully to bold seasoning. Mackerel is one of the very best sources of heart-healthy omega-3 fatty acids, and it also delivers high-quality protein, vitamin D, vitamin B12, and selenium, all while remaining an abundant and generally sustainable choice, unlike the larger king mackerel that carries more mercury.

Its robust taste pairs naturally with acidic flavors such as lemon, vinegar, and tomato, which cut through the richness. Atlantic mackerel is excellent grilled, broiled, pan-seared, or smoked, stars as saba in Japanese cooking, and is widely sold canned, ready for salads, sandwiches, and pates. Because oily fish is highly perishable, freshness is everything, so choose mackerel with bright, clear eyes, firm springy flesh, and a clean sea smell, then cook or chill it promptly, ideally the same day it is bought.

Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Fish, mackerel, Atlantic, raw?

There are 205 calories in 100 g of Fish, mackerel, Atlantic, raw, or about 230 calories in 1 fillet (112 g).

How much protein is in Fish, mackerel, Atlantic, raw?

Fish, mackerel, Atlantic, raw contains 18.6 g of protein per 100 g.

How many carbs are in Fish, mackerel, Atlantic, raw?

Fish, mackerel, Atlantic, raw has 0.0 g of carbohydrates per 100 g.

How much fat is in Fish, mackerel, Atlantic, raw?

Fish, mackerel, Atlantic, raw provides 13.9 g of total fat per 100 g.

What is Fish, mackerel, Atlantic, raw a good source of?

Fish, mackerel, Atlantic, raw is an excellent source of Vitamin B12 (363% DV), Vitamin D (81% DV), Selenium (80% DV), Niacin (B3) (57% DV), Protein (37% DV) and Riboflavin (B2) (24% DV) and a good source of Magnesium, Pantothenic Acid (B5), Phosphorus, Thiamin (B1), Choline and Vitamin E (per 100 g). Daily Values are based on a 2,000-calorie diet.

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