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Mackerel Fillet, with Skin

Mackerel Fillet, with Skin

EverydayRaw

Mackerel fillet is a nutrient-dense oily fish characterized by its iridescent skin and firm, dark-pink flesh. This cold-water fish is exceptionally rich in omega-3 fatty acids and vitamin B12, with the skin providing additional healthy fats and helping retain moisture during cooking. Its bold, savory flavor and high oil content distinguish it from leaner white fish, making it ideal for grilling, smoking, or raw preparations like sushi when fresh.

Macro Impact

A 3 oz serving contains 158 calories, 15g protein, 0g carbs, and 11g fat.

Calorie Burn

How long would it take to burn off 158 calories?
Walking3.5 mph, moderate pace
37 min
YogaModerate effort, gentle pace
27 min
SwimmingModerate effort, freestyle
20 min
Biking12-14 mph, moderate effort
16 min
StairsStair climbing, moderate pace
18 min
Running5 mph (12 min/mile)
13 min

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories158
% Daily Value*
Total Fat11g
14%
Saturated Fat3g
13%
Trans Fat0g
Polyunsaturated Fat3g
Monounsaturated Fat4g
Cholesterol56mg
19%
Sodium89mg
4%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein15g
Vitamin D7mcg
34%
Calcium12mg
1%
Iron0.7mg
4%
Potassium267mg
6%

* 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
14%
Polyunsaturated
3 / 23 g
13%
Saturated
3 / 23 g
11%
Trans
0 g
Cholesterol
56 / 300 g
19%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
15 / 80 g
19%
Amino Acids
Histidine
1 / 3 g
24%
Isoleucine
1 / 2 g
49%
Leucine
1 / 3 g
38%
Lysine
1 / 2 g
58%
Methionine
0 / 1 g
38%
Phenylalanine
1 / 2 g
32%
Threonine
1 / 1 g
57%
Tryptophan
0 / 0 g
52%
Valine
1 / 2 g
45%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
1 g
Glutamic Acid
2 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
10%
Riboflavin, B2
0 / 1 mg
21%
Niacin, B3
7 / 15 mg
48%
Pantothenic Acid, B5
0 / 5 mg
7%
Pyridoxine, B6
0 / 1 mg
33%
Biotin, B7
5 / 30 mcg
15%
Cobalamin, B12
10 / 2 mcg
404%
Folate
7 / 400 mcg
2%
Vitamin A
27 / 800 mcg
3%
Vitamin C
0 / 83 mg
0%
Vitamin D
7 / 15 mcg
46%
Vitamin E
0 / 15 mg
3%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
12 / 1k mg
1%
Copper
0 / 1 mg
9%
Iron
1 / 13 mg
5%
Magnesium
21 / 370 mg
6%
Manganese
0 / 2 mg
0%
Phosphorous
167 / 700 mg
24%
Potassium
267 / 3k mg
9%
Selenium
31 / 55 mcg
56%
Sodium
89 / 2.3k mg
4%
Zinc
1 / 10 mg
8%
Chromium
4 / 30 mcg
15%
Molybdenum
4 / 45 mcg
9%
Iodine
17 / 150 mcg
11%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
58 g
Caffeine
0 mg
Choline
55 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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