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Baked Mackerel

Baked Mackerel

EverydayCooked

Baked mackerel is an oily saltwater fish prized for its robust flavor and high concentration of heart-healthy omega-3 fatty acids, particularly EPA and DHA. This preparation method preserves the fish’s moist, flaky texture while concentrating its rich umami taste, often enhanced with simple seasonings like lemon or herbs. Compared to salmon, mackerel provides comparable nutritional benefits at generally lower cost, though its stronger flavor and slightly higher mercury content warrant moderated consumption.

Macro Impact

A 3 oz serving contains 161 calories, 21g protein, 0g carbs, and 8g fat.

Calorie Burn

How long would it take to burn off 161 calories?
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Running5 mph (12 min/mile)
14 min

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories161
% Daily Value*
Total Fat8g
10%
Saturated Fat2g
10%
Trans Fat0g
Polyunsaturated Fat2g
Monounsaturated Fat3g
Cholesterol59mg
20%
Sodium99mg
4%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein21g
Vitamin D10mcg
48%
Calcium20mg
2%
Iron1mg
7%
Potassium433mg
9%

* 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
8 / 78 g
10%
Monounsaturated
3 / 31 g
9%
Polyunsaturated
2 / 23 g
8%
Saturated
2 / 23 g
8%
Trans
0 g
Cholesterol
59 / 300 g
20%
Omega 3
1 / 5 g
24%
Omega 6
0 / 19 g
1%
Omega 9
2 g
Protein
Protein
21 / 80 g
26%
Amino Acids
Histidine
1 / 3 g
20%
Isoleucine
1 / 2 g
69%
Leucine
2 / 3 g
61%
Lysine
2 / 2 g
89%
Methionine
1 / 1 g
46%
Phenylalanine
1 / 2 g
44%
Threonine
1 / 1 g
66%
Tryptophan
0 / 0 g
62%
Valine
1 / 2 g
57%
Arginine
2 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
10%
Riboflavin, B2
0 / 1 mg
31%
Niacin, B3
7 / 15 mg
47%
Pantothenic Acid, B5
1 / 5 mg
14%
Pyridoxine, B6
0 / 1 mg
29%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
10 / 2 mcg
427%
Folate
3 / 400 mcg
1%
Vitamin A
77 / 800 mcg
10%
Vitamin C
1 / 83 mg
1%
Vitamin D
10 / 15 mcg
65%
Vitamin E
1 / 15 mg
7%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
20 / 1k mg
2%
Copper
0 / 1 mg
8%
Iron
1 / 13 mg
10%
Magnesium
45 / 370 mg
12%
Manganese
0 / 2 mg
0%
Phosphorous
219 / 700 mg
31%
Potassium
433 / 3k mg
14%
Selenium
40 / 55 mcg
72%
Sodium
99 / 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
54 g
Caffeine
0 mg
Choline
71 mg
Taurine
43 mg

References

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

  1. 1.Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat. USDA Standard Reference, Legacy. Food ID 171994.
  2. 2.Fish, mackerel, spanish, cooked, dry heat. USDA Standard Reference, Legacy. Food ID 173674.
  3. 3.Fish, mackerel, king, cooked, dry heat. USDA Standard Reference, Legacy. Food ID 174236.
  4. 4.Fish, mackerel, Atlantic, cooked, dry heat. USDA Standard Reference, Legacy. Food ID 175120.

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.

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