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Mackerel Fillet, Raw

Mackerel Fillet, Raw

EverydayRaw

Mackerel is an oily fish characterized by its rich, dark flesh and distinctive striped skin pattern. This nutrient-dense fish is particularly notable for its high concentration of omega-3 fatty acids, vitamin D, and vitamin B12, making it one of the most nutritious seafood options available. Raw mackerel fillets have a firm, moist texture and a pronounced silvery sheen, requiring proper refrigeration and prompt use due to their higher oil content.

Macro Impact

A 4 oz serving contains 182 calories, 21g protein, 0g carbs, and 11g fat.

Calorie Burn

How long would it take to burn off 182 calories?
Walking3.5 mph, moderate pace
42 min
YogaModerate effort, gentle pace
31 min
SwimmingModerate effort, freestyle
23 min
Biking12-14 mph, moderate effort
19 min
StairsStair climbing, moderate pace
21 min
Running5 mph (12 min/mile)
15 min

Nutrition Facts

Serving size4 oz (113.4 g)
Amount per serving
Calories182
% Daily Value*
Total Fat11g
14%
Saturated Fat3g
14%
Trans Fat0g
Polyunsaturated Fat3g
Monounsaturated Fat4g
Cholesterol81mg
27%
Sodium93mg
4%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein21g
Vitamin D6mcg
29%
Calcium15mg
1%
Iron0.7mg
4%
Potassium431mg
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
11 / 78 g
14%
Monounsaturated
4 / 31 g
12%
Polyunsaturated
3 / 23 g
13%
Saturated
3 / 23 g
12%
Trans
0 g
Cholesterol
81 / 300 g
27%
Omega 3
0 / 5 g
6%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
21 / 80 g
26%
Amino Acids
Histidine
1 / 3 g
31%
Isoleucine
1 / 2 g
66%
Leucine
2 / 3 g
51%
Lysine
2 / 2 g
78%
Methionine
1 / 1 g
51%
Phenylalanine
1 / 2 g
42%
Threonine
1 / 1 g
76%
Tryptophan
0 / 0 g
75%
Valine
1 / 2 g
60%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
2 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
13%
Riboflavin, B2
0 / 1 mg
22%
Niacin, B3
6 / 15 mg
41%
Pantothenic Acid, B5
0 / 5 mg
5%
Pyridoxine, B6
1 / 1 mg
40%
Biotin, B7
3 / 30 mcg
10%
Cobalamin, B12
8 / 2 mcg
326%
Folate
5 / 400 mcg
1%
Vitamin A
40 / 800 mcg
5%
Vitamin C
1 / 83 mg
1%
Vitamin D
6 / 15 mcg
38%
Vitamin E
1 / 15 mg
5%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
15 / 1k mg
1%
Copper
0 / 1 mg
6%
Iron
1 / 13 mg
5%
Magnesium
33 / 370 mg
9%
Manganese
0 / 2 mg
0%
Phosphorous
227 / 700 mg
32%
Potassium
431 / 3k mg
14%
Selenium
41 / 55 mcg
75%
Sodium
93 / 2.3k mg
4%
Zinc
1 / 10 mg
8%
Chromium
3 / 30 mcg
10%
Molybdenum
3 / 45 mcg
6%
Iodine
28 / 150 mcg
19%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
79 g
Caffeine
0 mg
Choline
74 mg
Taurine
0 mg

References

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

  1. 1.Mackerel, raw. Frida. Public Food Key 34.
  2. 2.Mackerel, raw. Australian Nutrient Database. Public Food Key F005268.

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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