Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat

1 fillet (176 g): 354 kcal, 45.3 g protein, 0 g carbohydrate and 17.8 g fat.

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Nutrition Facts

Serving size1 fillet (176 g)

Amount per serving

Calories350

% Daily Value*

Total Fat 18g	23%
Saturated Fat 5g	25%
Trans Fat —
Cholesterol 105mg	35%
Sodium 190mg	8%
Total Carbohydrate 0g	0%
Dietary Fiber 0g	0%
Total Sugars 0g
Includes Added Sugars 0g	0%
Protein 45g	91%
Vitamin D 20.1mcg	100%
Calcium 50mg	4%
Iron 2.6mg	15%
Potassium 920mg	20%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Estimated values. — means the source has no value; ≥ is a lower bound. Source: USDA FoodData Central. Disclaimer.

What 1 fillet (176 g) gives you

High in Protein (91% DV), Phosphorus (23% DV), Potassium (20% DV), Copper (23% DV), Selenium (150% DV), Vitamin D (100% DV), Thiamin (B1) (20% DV), Riboflavin (B2) (73% DV), Niacin (B3) (117% DV), Vitamin B6 (39% DV), Vitamin B12 (310% DV), Choline (27% DV)

Low in added sugars

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

53% protein · 0% carbohydrate · 47% fat

Protein: 45 g 53%
Carbs: 0 g 0%
Fat: 18 g 47%

Compared with other foods

Per 100 g, against every food on BasalFit.

Calories: less than 44% of foods
Protein: more than 89% of foods
Total fat: less than 33% of foods
Carbohydrate: none
Dietary fiber: none
Total sugars: none
Sodium: less than 39% of foods

All nutrients (57)

Amounts for 1 fillet (176 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (7)
Nutrient	Portion	100 g	% DV
Calories	354 kcal	201 kcal
Protein	45.3 g	25.7 g	91%
Carbohydrate	0 g	0 g	0%
Dietary fiber	0 g	0 g	0%
Total sugars	0 g	0 g
Added sugars	0 g	0 g	0%
Water	109 g	61.7 g

Fats and fatty acids (7)
Nutrient	Portion	100 g	% DV
Total fat	17.8 g	10.1 g	23%
Saturated fat	5.07 g	2.88 g	25%
Monounsaturated fat	5.93 g	3.37 g
Polyunsaturated fat	4.38 g	2.49 g
Omega-3 EPA	1.15 g	0.653 g
Omega-3 DHA	2.1 g	1.2 g
Cholesterol	106 mg	60 mg	35%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	51 mg	29 mg	4%
Iron	2.62 mg	1.49 mg	15%
Magnesium	63.4 mg	36 mg	15%
Phosphorus	282 mg	160 mg	23%
Potassium	917 mg	521 mg	20%
Sodium	194 mg	110 mg	8%
Zinc	1.51 mg	0.86 mg	14%
Copper	0.209 mg	0.119 mg	23%
Manganese	0.033 mg	0.019 mg	1%
Selenium	82.4 mcg	46.8 mcg	150%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	40.5 mcg	23 mcg	4%
Vitamin C	3.7 mg	2.1 mg	4%
Vitamin D	20.1 mcg	11.4 mcg	100%
Vitamin E	2.2 mg	1.25 mg	15%
Vitamin K	0.176 mcg	0.1 mcg	0%
Thiamin (B1)	0.238 mg	0.135 mg	20%
Riboflavin (B2)	0.95 mg	0.54 mg	73%
Niacin (B3)	18.8 mg	10.7 mg	117%
Pantothenic acid (B5)	0.642 mg	0.365 mg	13%
Vitamin B6	0.671 mg	0.381 mg	39%
Folate	3.52 mcg	2 mcg	1%
Vitamin B12	7.44 mcg	4.23 mcg	310%
Choline	147 mg	83.6 mg	27%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.507 g	0.288 g
Threonine	1.99 g	1.13 g
Isoleucine	2.09 g	1.19 g
Leucine	3.68 g	2.09 g
Lysine	4.16 g	2.36 g
Methionine	1.34 g	0.762 g
Cystine	0.486 g	0.276 g
Phenylalanine	1.77 g	1 g
Tyrosine	1.53 g	0.869 g
Valine	2.33 g	1.33 g
Arginine	2.71 g	1.54 g
Histidine	1.33 g	0.758 g
Alanine	2.74 g	1.56 g
Aspartic acid	4.64 g	2.63 g
Glutamic acid	6.76 g	3.84 g
Glycine	2.17 g	1.24 g
Proline	1.6 g	0.91 g
Serine	1.85 g	1.05 g

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

Similar foods

Sources

USDA FoodData Central record 171994 (SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.