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Mackerel, Raw

Mackerel, Raw

EverydayRaw

Mackerel is a cold-water fatty fish recognized for its high concentration of omega-3 fatty acids and rich, oily texture. This nutrient-dense seafood provides complete protein along with significant vitamin B12 and selenium, supporting cardiovascular and neurological health. While commonly grilled or smoked, raw mackerel requires ultra-fresh handling and features in Japanese sashimi preparations, offering a pronounced marine flavor with firm, dark-colored flesh.

Macro Impact

A 3 oz serving contains 136 calories, 16g protein, 0g carbs, and 8g fat.

Calorie Burn

How long would it take to burn off 136 calories?
Walking3.5 mph, moderate pace
32 min
YogaModerate effort, gentle pace
23 min
SwimmingModerate effort, freestyle
17 min
Biking12-14 mph, moderate effort
14 min
StairsStair climbing, moderate pace
16 min
Running5 mph (12 min/mile)
12 min

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories136
% Daily Value*
Total Fat8g
10%
Saturated Fat2g
11%
Trans Fat0g
Polyunsaturated Fat2g
Monounsaturated Fat3g
Cholesterol60mg
20%
Sodium70mg
3%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein16g
Vitamin D4mcg
22%
Calcium11mg
1%
Iron0.5mg
3%
Potassium323mg
7%

* 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
10%
Saturated
2 / 23 g
9%
Trans
0 g
Cholesterol
60 / 300 g
20%
Omega 3
0 / 5 g
9%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
16 / 80 g
20%
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
56%
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
17%
Niacin, B3
5 / 15 mg
31%
Pantothenic Acid, B5
0 / 5 mg
4%
Pyridoxine, B6
0 / 1 mg
30%
Biotin, B7
5 / 30 mcg
15%
Cobalamin, B12
6 / 2 mcg
244%
Folate
4 / 400 mcg
1%
Vitamin A
30 / 800 mcg
4%
Vitamin C
1 / 83 mg
1%
Vitamin D
4 / 15 mcg
29%
Vitamin E
1 / 15 mg
3%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
11 / 1k mg
1%
Copper
0 / 1 mg
5%
Iron
1 / 13 mg
4%
Magnesium
24 / 370 mg
7%
Manganese
0 / 2 mg
0%
Phosphorous
170 / 700 mg
24%
Potassium
323 / 3k mg
11%
Selenium
31 / 55 mcg
56%
Sodium
70 / 2.3k mg
3%
Zinc
1 / 10 mg
6%
Chromium
2 / 30 mcg
7%
Molybdenum
2 / 45 mcg
5%
Iodine
21 / 150 mcg
14%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
60 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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