OpenNutrition

AboutDownload
Spanish Mackerel, Raw

Spanish Mackerel, Raw

EverydayRaw

Spanish mackerel is a rich-flavored, oily fish known for its high concentration of heart-healthy omega-3 fatty acids. This medium-sized fish has firm, silvery-white flesh with a higher fat content than many other fish species, making it particularly suitable for grilling and broiling. In its raw form, Spanish mackerel offers excellent nutritional value, providing substantial amounts of protein, vitamin D, and selenium, though it should be properly frozen before consuming raw to ensure food safety.

Macro Impact

A 3 oz serving contains 118 calories, 16g protein, 0g carbs, and 5g fat.

Calorie Burn

How long would it take to burn off 118 calories?
Walking3.5 mph, moderate pace
27 min
YogaModerate effort, gentle pace
20 min
SwimmingModerate effort, freestyle
15 min
Biking12-14 mph, moderate effort
12 min
StairsStair climbing, moderate pace
14 min
Running5 mph (12 min/mile)
10 min

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories118
% Daily Value*
Total Fat5g
7%
Saturated Fat2g
8%
Trans Fat0g
Polyunsaturated Fat1g
Monounsaturated Fat1g
Cholesterol65mg
22%
Sodium50mg
2%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein16g
Vitamin D6mcg
31%
Calcium9mg
1%
Iron0.4mg
2%
Potassium379mg
8%

* 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
5 / 78 g
7%
Monounsaturated
1 / 31 g
4%
Polyunsaturated
1 / 23 g
6%
Saturated
2 / 23 g
7%
Trans
0 g
Cholesterol
65 / 300 g
22%
Omega 3
1 / 5 g
26%
Omega 6
0 / 19 g
1%
Omega 9
1 g
Protein
Protein
16 / 80 g
21%
Amino Acids
Histidine
0 / 3 g
16%
Isoleucine
1 / 2 g
52%
Leucine
1 / 3 g
42%
Lysine
1 / 2 g
62%
Methionine
0 / 1 g
28%
Phenylalanine
1 / 2 g
33%
Threonine
1 / 1 g
55%
Tryptophan
0 / 0 g
52%
Valine
1 / 2 g
48%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 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
10%
Riboflavin, B2
0 / 1 mg
12%
Niacin, B3
2 / 15 mg
13%
Pantothenic Acid, B5
1 / 5 mg
13%
Pyridoxine, B6
0 / 1 mg
26%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
2 / 2 mcg
85%
Folate
1 / 400 mcg
0%
Vitamin A
33 / 800 mcg
4%
Vitamin C
1 / 83 mg
2%
Vitamin D
6 / 15 mcg
41%
Vitamin E
1 / 15 mg
4%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
9 / 1k mg
1%
Copper
0 / 1 mg
5%
Iron
0 / 13 mg
3%
Magnesium
28 / 370 mg
8%
Manganese
0 / 2 mg
1%
Phosphorous
174 / 700 mg
25%
Potassium
379 / 3k mg
13%
Selenium
31 / 55 mcg
56%
Sodium
50 / 2.3k mg
2%
Zinc
0 / 10 mg
4%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
61 g
Caffeine
0 mg
Choline
43 mg
Taurine
0 mg

References

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

  1. 1.Fish, mackerel, spanish, raw. USDA Standard Reference, Legacy. Food ID 173673.

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.

By using this database, you acknowledge and explicitly agree to these terms.

© 2025 Snackbar Apps LLC