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Steamed Mackerel

Steamed Mackerel

EverydayCooked

Steamed mackerel is a moist, flaky preparation of the oily fish that preserves its natural nutrients through gentle cooking. This method retains exceptionally high levels of heart-healthy omega-3 fatty acids and complete protein while avoiding added fats, distinguishing it from fried or grilled versions. The tender flesh maintains mackerel's characteristic rich flavor and provides essential B vitamins, offering a nutrient-dense option for balanced and pescatarian diets.

Macro Impact

A 3 oz serving contains 136 calories, 20g protein, 0g carbs, and 6g fat.

Calorie Burn

How long would it take to burn off 136 calories?
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32 min
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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 Fat6g
8%
Saturated Fat2g
10%
Trans Fat0g
Polyunsaturated Fat2g
Monounsaturated Fat2g
Cholesterol77mg
26%
Sodium51mg
2%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein20g
Vitamin D2mcg
9%
Calcium11mg
1%
Iron0.4mg
2%
Potassium383mg
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
6 / 78 g
8%
Monounsaturated
2 / 31 g
6%
Polyunsaturated
2 / 23 g
8%
Saturated
2 / 23 g
9%
Trans
0 g
Cholesterol
77 / 300 g
26%
Omega 3
1 / 5 g
11%
Omega 6
0 / 19 g
1%
Omega 9
0 g
Protein
Protein
20 / 80 g
24%
Amino Acids
Histidine
0 / 3 g
0%
Isoleucine
0 / 2 g
0%
Leucine
0 / 3 g
0%
Lysine
0 / 2 g
0%
Methionine
0 / 1 g
0%
Phenylalanine
0 / 2 g
0%
Threonine
0 / 1 g
0%
Tryptophan
0 / 0 g
69%
Valine
0 / 2 g
0%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
9%
Riboflavin, B2
0 / 1 mg
13%
Niacin, B3
2 / 15 mg
13%
Pantothenic Acid, B5
0 / 5 mg
0%
Pyridoxine, B6
0 / 1 mg
25%
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
1%
Vitamin D
2 / 15 mcg
11%
Vitamin E
1 / 15 mg
5%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
11 / 1k mg
1%
Copper
0 / 1 mg
0%
Iron
0 / 13 mg
3%
Magnesium
30 / 370 mg
8%
Manganese
0 / 2 mg
0%
Phosphorous
187 / 700 mg
27%
Potassium
383 / 3k mg
13%
Selenium
37 / 55 mcg
67%
Sodium
51 / 2.3k mg
2%
Zinc
1 / 10 mg
5%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
24 / 150 mcg
16%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
56 g
Caffeine
0 mg
Choline
0 mg
Taurine
0 mg

References

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

  1. 1.Mackerel, steamed, no added fat. Australian Nutrient Database. Public Food Key F005270.

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.

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