Mackerel, coated, baked or broiled, fat not added in cooking
✓
Small Fillet170 g
✓
Medium Fillet227 g
✓
Large Fillet340 g
✓
Steak227 g
✓
Cup, Cooked, Flaked136 g
✓
Oz, Boneless, Raw (yield After Cooking)23 g
✓
Oz, Boneless, Cooked28 g
✓
Oz, With Bone, Raw (yield After Cooking, Bone Removed)15 g
✓
Oz, With Bone, Cooked (yield After Bone Removed)19 g
✓
Cubic Inch, With Bone, Cooked (yield After Bone Removed)11 g
✓
Cubic Inch, Boneless, Cooked17 g

Calories in 1 cup, cooked, flaked (136 g)
346.8 calories, 151.2 from fat
 
Carbs
17.8 g
 
Proteins
28.6 g
 
Fat
16.8 g
 
Sat. Fat
4.2 g

KEY FACTS

(learn about health benefits or risks)
  • Mackerel, coated, baked or broiled, fat not added in cooking has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.09 cal/oz).
  • Rich in vitamins and minerals (21.7%/cal) - a good source of Vitamin B12 (helps prevent Alzheimer's disease), Selenium (a powerful booster of heart health), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue), Vitamin B6 (reduces the risk of heart attack), Magnesium (helps for the proper digestion proteins, carbohydrates, and fats), Iron (aids in transporting oxygen to the body cells) and Potassium (it plays an important role for normal muscle contraction).
  • Mackerel, coated, baked or broiled, fat not added in cooking contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (42% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(2.6 cal/g)
High
Density
(21.7 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
57%
Protein
6%
Carbs
3%
Fiber
26%
Fat
21%
Saturated Fat
28%
Cholesterol
24%
Sodium
0%
Added Sugar

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VITAMINS

(% of daily value based on 2000 calories per day)

Great source of Vitamin B12

Helps prevent Alzheimer's disease; Helps you to get a good night's sleep.

MINERALS

(% of daily value based on 2000 calories per day)

Great source of Selenium

Stimulates the creation of antioxidants; A powerful booster of heart health.

NUTRITION LABEL

(% of daily value based on 2000 calories per day)

Nutrition Facts

Mackerel, coated, baked or broiled, fat not added in cooking

Serving Size: cup, cooked, flaked (136g)

* Amount Per Serving
Calories 346.8 cal
Calories from Fat 151.2 cal
% Daily Value
Total Fat 16.8 g 25.9%
Saturated Fat 4.2 g 21.2%
Cholesterol 84.3 mg 28.1%
Sodium 584.8 mg 24.4%
Total Carbohydrate 17.8 g 5.9%
Dietary Fiber 0.8 g 3.3%
Sugars (Added) 0 g 0%
Protein 28.6 g 57.2%
 
Vitamins
Vitamin A 181.3 IU 3.6%
Vitamin B6 0.5 mg 23.5%
Vitamin B12 8.3 mcg 138.3%
Vitamin C 1 mg 1.6%
Vitamin D 18.5 mcg 4.6%
Vitamin E 0 mg 0%
Vitamin K 5.3 mcg 6.6%
 
Minerals
Calcium (Ca) 63.9 mg 6.8%
Copper (Cu) 0.2 mg 7.7%
Iron (Fe) 3 mg 16.9%
Magnesium (Mg) 88.4 mg 22.1%
Manganese (Mn) 0 mg 0%
Potassium (K) 518.2 mg 14.8%
Phosphorus (P) 295.1 mg 29.5%
Selenium (Se) 62.6 mcg 89.4%
Zinc (Zn) 1.2 mg 7.8%