OpenNutrition

AboutDownload
Atlantic Mackerel, Raw

Atlantic Mackerel, Raw

EverydayRaw

Atlantic mackerel is a fatty saltwater fish native to the North Atlantic, recognized by its iridescent blue-green stripes and rich, oily flesh. This cold-water species provides exceptionally high levels of omega-3 fatty acids (EPA and DHA), along with significant amounts of selenium and vitamin B12. While commonly consumed raw in sushi or cured preparations, its perishable nature requires immediate refrigeration or freezing to maintain freshness. Unlike larger mackerel species, Atlantic mackerel is considered a sustainable choice with lower mercury contamination.

Macro Impact

A 4 oz serving contains 232 calories, 21g protein, 0g carbs, and 16g fat.

Calorie Burn

How long would it take to burn off 232 calories?
Walking3.5 mph, moderate pace
54 min
YogaModerate effort, gentle pace
39 min
SwimmingModerate effort, freestyle
30 min
Biking12-14 mph, moderate effort
24 min
StairsStair climbing, moderate pace
27 min
Running5 mph (12 min/mile)
20 min

Nutrition Facts

Serving size4 oz (113 g)
Amount per serving
Calories232
% Daily Value*
Total Fat16g
20%
Saturated Fat4g
18%
Trans Fat0g
Polyunsaturated Fat4g
Monounsaturated Fat6g
Cholesterol79mg
26%
Sodium102mg
4%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein21g
Vitamin D18mcg
91%
Calcium14mg
1%
Iron2mg
10%
Potassium355mg
8%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
0 / 275 g
0%
Fiber
0 / 28 g
0%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
16 / 78 g
20%
Monounsaturated
6 / 31 g
20%
Polyunsaturated
4 / 23 g
16%
Saturated
4 / 23 g
16%
Trans
0 g
Cholesterol
79 / 300 g
26%
Omega 3
3 / 5 g
64%
Omega 6
0 / 19 g
2%
Omega 9
4 g
Protein
Protein
21 / 80 g
26%
Amino Acids
Histidine
1 / 3 g
20%
Isoleucine
1 / 2 g
61%
Leucine
2 / 3 g
55%
Lysine
2 / 2 g
81%
Methionine
1 / 1 g
52%
Phenylalanine
1 / 2 g
41%
Threonine
1 / 1 g
77%
Tryptophan
0 / 0 g
74%
Valine
1 / 2 g
52%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
3 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
17%
Riboflavin, B2
0 / 1 mg
29%
Niacin, B3
10 / 15 mg
68%
Pantothenic Acid, B5
1 / 5 mg
19%
Pyridoxine, B6
1 / 1 mg
35%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
10 / 2 mcg
410%
Folate
1 / 400 mcg
0%
Vitamin A
57 / 800 mcg
7%
Vitamin C
1 / 83 mg
1%
Vitamin D
18 / 15 mcg
121%
Vitamin E
2 / 15 mg
11%
Vitamin K
6 / 105 mcg
5%
Minerals
Calcium
14 / 1k mg
1%
Copper
0 / 1 mg
9%
Iron
2 / 13 mg
14%
Magnesium
86 / 370 mg
23%
Manganese
0 / 2 mg
1%
Phosphorous
245 / 700 mg
35%
Potassium
355 / 3k mg
12%
Selenium
50 / 55 mcg
91%
Sodium
102 / 2.3k mg
4%
Zinc
1 / 10 mg
7%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
72 g
Caffeine
0 mg
Choline
73 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Fish, mackerel, Atlantic, raw. USDA Standard Reference, Legacy. Food ID 175119.
  2. 2.Fish, mackerel, atlantic, raw. Canadian Nutrient File. Food ID 3021.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

By using this database, you acknowledge and explicitly agree to these terms.

© 2025 Snackbar Apps LLC