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Grilled Mackerel

Grilled Mackerel

EverydayCooked

Grilled mackerel is an oily saltwater fish prized for its robust flavor and exceptional omega-3 fatty acid content, including EPA and DHA linked to cardiovascular and cognitive health. The high-heat cooking method caramelizes its natural oils, yielding crisp skin and tender, flaky flesh rich in protein and vitamin B12. Commonly seasoned with just sea salt or herbs, this nutrient-dense preparation is central to both Mediterranean and East Asian coastal cuisines.

Macro Impact

A 4 oz serving contains 208 calories, 30g protein, 0g carbs, and 10g fat.

Calorie Burn

How long would it take to burn off 208 calories?
Walking3.5 mph, moderate pace
48 min
YogaModerate effort, gentle pace
35 min
SwimmingModerate effort, freestyle
27 min
Biking12-14 mph, moderate effort
21 min
StairsStair climbing, moderate pace
24 min
Running5 mph (12 min/mile)
18 min

Nutrition Facts

Serving size4 oz (113.4 g)
Amount per serving
Calories208
% Daily Value*
Total Fat10g
13%
Saturated Fat3g
17%
Trans Fat0g
Polyunsaturated Fat3g
Monounsaturated Fat3g
Cholesterol118mg
39%
Sodium92mg
4%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein30g
Vitamin D3mcg
13%
Calcium17mg
1%
Iron0.7mg
4%
Potassium693mg
15%

* 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
10 / 78 g
13%
Monounsaturated
3 / 31 g
9%
Polyunsaturated
3 / 23 g
14%
Saturated
3 / 23 g
15%
Trans
0 g
Cholesterol
118 / 300 g
39%
Omega 3
1 / 5 g
17%
Omega 6
0 / 19 g
1%
Omega 9
0 g
Protein
Protein
30 / 80 g
37%
Amino Acids
Histidine
1 / 3 g
28%
Isoleucine
1 / 2 g
86%
Leucine
2 / 3 g
77%
Lysine
3 / 2 g
114%
Methionine
1 / 1 g
73%
Phenylalanine
1 / 2 g
58%
Threonine
1 / 1 g
109%
Tryptophan
0 / 0 g
104%
Valine
2 / 2 g
74%
Arginine
2 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
2 g
Aspartic Acid
3 g
Glutamic Acid
4 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
17%
Riboflavin, B2
0 / 1 mg
22%
Niacin, B3
4 / 15 mg
24%
Pantothenic Acid, B5
0 / 5 mg
0%
Pyridoxine, B6
1 / 1 mg
43%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
3 / 2 mcg
128%
Folate
1 / 400 mcg
0%
Vitamin A
51 / 800 mcg
6%
Vitamin C
2 / 83 mg
3%
Vitamin D
3 / 15 mcg
17%
Vitamin E
1 / 15 mg
7%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
17 / 1k mg
2%
Copper
0 / 1 mg
0%
Iron
1 / 13 mg
5%
Magnesium
51 / 370 mg
14%
Manganese
0 / 2 mg
0%
Phosphorous
319 / 700 mg
46%
Potassium
693 / 3k mg
23%
Selenium
57 / 55 mcg
103%
Sodium
92 / 2.3k mg
4%
Zinc
1 / 10 mg
8%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
43 / 150 mcg
29%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
69 g
Caffeine
0 mg
Choline
0 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, baked or broiled. Canadian Nutrient File. Food ID 3022.
  2. 2.Fish, mackerel, spanish (atlantic), baked or broiled. Canadian Nutrient File. Food ID 3027.
  3. 3.Fish, mackerel, king, baked or broiled. Canadian Nutrient File. Food ID 3147.
  4. 4.Fish, mackerel, pacific and jack, mixed species, baked or broiled. Canadian Nutrient File. Food ID 3148.
  5. 5.Mackerel, grilled, no added fat. Australian Nutrient Database. Public Food Key F005267.

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.

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