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Mackerel in Oil, Canned, Drained

Mackerel in Oil, Canned, Drained

EverydayCannedDrained

Canned mackerel in oil is a convenient, shelf-stable form of this nutrient-dense oily fish. This ready-to-eat product retains the fish's naturally high omega-3 fatty acid content and provides an excellent source of protein, vitamin D, and B12, even after draining. The oil-packed preservation method helps maintain the fish's moisture and rich flavor, making it ideal for quick meals, salads, and spreads while offering similar nutritional benefits to fresh mackerel.

Macro Impact

A 3 oz serving contains 240 calories, 16g protein, 0g carbs, and 19g fat.

Calorie Burn

How long would it take to burn off 240 calories?
Walking3.5 mph, moderate pace
56 min
YogaModerate effort, gentle pace
41 min
SwimmingModerate effort, freestyle
31 min
Biking12-14 mph, moderate effort
25 min
StairsStair climbing, moderate pace
28 min
Running5 mph (12 min/mile)
20 min

Nutrition Facts

Serving size3 oz (80 g)
Amount per serving
Calories240
% Daily Value*
Total Fat19g
24%
Saturated Fat6g
28%
Trans Fat0g
Polyunsaturated Fat6g
Monounsaturated Fat7g
Cholesterol72mg
24%
Sodium350mg
15%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein16g
Vitamin D8mcg
40%
Calcium16mg
1%
Iron1.0mg
5%
Potassium280mg
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
19 / 78 g
24%
Monounsaturated
7 / 31 g
23%
Polyunsaturated
6 / 23 g
26%
Saturated
6 / 23 g
24%
Trans
0 g
Cholesterol
72 / 300 g
24%
Omega 3
4 / 5 g
75%
Omega 6
1 / 19 g
6%
Omega 9
7 g
Protein
Protein
16 / 80 g
20%
Amino Acids
Histidine
0 / 3 g
14%
Isoleucine
1 / 2 g
45%
Leucine
1 / 3 g
37%
Lysine
1 / 2 g
55%
Methionine
0 / 1 g
30%
Phenylalanine
1 / 2 g
29%
Threonine
1 / 1 g
54%
Tryptophan
0 / 0 g
68%
Valine
1 / 2 g
35%
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
14%
Riboflavin, B2
0 / 1 mg
27%
Niacin, B3
6 / 15 mg
43%
Pantothenic Acid, B5
1 / 5 mg
13%
Pyridoxine, B6
0 / 1 mg
31%
Biotin, B7
4 / 30 mcg
13%
Cobalamin, B12
10 / 2 mcg
433%
Folate
20 / 400 mcg
5%
Vitamin A
120 / 800 mcg
15%
Vitamin C
0 / 83 mg
0%
Vitamin D
8 / 15 mcg
53%
Vitamin E
2 / 15 mg
11%
Vitamin K
4 / 105 mcg
4%
Minerals
Calcium
16 / 1k mg
2%
Copper
0 / 1 mg
9%
Iron
1 / 13 mg
7%
Magnesium
24 / 370 mg
6%
Manganese
0 / 2 mg
1%
Phosphorous
160 / 700 mg
23%
Potassium
280 / 3k mg
9%
Selenium
32 / 55 mcg
58%
Sodium
350 / 2.3k mg
15%
Zinc
1 / 10 mg
8%
Chromium
0 / 30 mcg
0%
Molybdenum
2 / 45 mcg
4%
Iodine
40 / 150 mcg
27%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
44 g
Caffeine
0 mg
Choline
72 mg
Taurine
32 mg

References

Data on this page was sourced from a publicly available first-party datasource.

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