Fish, mackerel, spanish, cooked, dry heat

1 fillet (146 g): 231 kcal, 34.4 g protein, 0 g carbohydrate and 9.2 g fat.

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Nutrition Facts

Serving size1 fillet (146 g)

Amount per serving

Calories230

% Daily Value*

Total Fat 9g	12%
Saturated Fat 2.5g	13%
Trans Fat —
Cholesterol 105mg	36%
Sodium 95mg	4%
Total Carbohydrate 0g	0%
Dietary Fiber 0g	0%
Total Sugars —
Includes Added Sugars —
Protein 34g	69%
Vitamin D —
Calcium 20mg	0%
Iron 1.1mg	6%
Potassium 810mg	15%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Estimated values. — means USDA has no value; ≥ is a lower bound. Source: USDA FoodData Central. Disclaimer.

What 1 fillet (146 g) gives you

High in Protein (69% DV), Phosphorus (32% DV), Selenium (108% DV), Riboflavin (B2) (24% DV), Niacin (B3) (46% DV), Pantothenic acid (B5) (25% DV), Vitamin B6 (40% DV), Vitamin B12 (426% DV)

Low in sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

62% protein · 0% carbohydrate · 38% fat

Protein: 34 g 62%
Carbs: 0 g 0%
Fat: 9 g 38%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 56% of foods
Protein: more than 83% of foods
Total fat: less than 44% of foods
Carbohydrate: none
Dietary fiber: none
Sodium: less than 55% of foods

All nutrients (49)

Amounts for 1 fillet (146 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (5)
Nutrient	Portion	100 g	% DV
Calories	231 kcal	158 kcal
Protein	34.4 g	23.6 g	69%
Carbohydrate	0 g	0 g	0%
Dietary fiber	0 g	0 g	0%
Water	100 g	68.5 g

Fats and fatty acids (7)
Nutrient	Portion	100 g	% DV
Total fat	9.23 g	6.32 g	12%
Saturated fat	2.63 g	1.8 g	13%
Monounsaturated fat	3.12 g	2.14 g
Polyunsaturated fat	2.64 g	1.8 g
Omega-3 EPA	0.429 g	0.294 g
Omega-3 DHA	1.39 g	0.952 g
Cholesterol	107 mg	73 mg	36%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	19 mg	13 mg	1%
Iron	1.08 mg	0.74 mg	6%
Magnesium	55.5 mg	38 mg	13%
Phosphorus	396 mg	271 mg	32%
Potassium	809 mg	554 mg	17%
Sodium	96.4 mg	66 mg	4%
Zinc	0.905 mg	0.62 mg	8%
Copper	0.095 mg	0.065 mg	11%
Manganese	0.018 mg	0.012 mg	1%
Selenium	59.3 mcg	40.6 mcg	108%

Vitamins (9)
Nutrient	Portion	100 g	% DV
Vitamin A	48.2 mcg	33 mcg	5%
Vitamin C	2.34 mg	1.6 mg	3%
Thiamin (B1)	0.19 mg	0.13 mg	16%
Riboflavin (B2)	0.307 mg	0.21 mg	24%
Niacin (B3)	7.3 mg	5 mg	46%
Pantothenic acid (B5)	1.27 mg	0.87 mg	25%
Vitamin B6	0.672 mg	0.46 mg	40%
Folate	1.46 mcg	1 mcg	0%
Vitamin B12	10.2 mcg	7 mcg	426%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.385 g	0.264 g
Threonine	1.51 g	1.03 g
Isoleucine	1.59 g	1.09 g
Leucine	2.8 g	1.92 g
Lysine	3.16 g	2.17 g
Methionine	1.02 g	0.698 g
Cystine	0.369 g	0.253 g
Phenylalanine	1.34 g	0.921 g
Tyrosine	1.16 g	0.796 g
Valine	1.77 g	1.22 g
Arginine	2.06 g	1.41 g
Histidine	1.01 g	0.694 g
Alanine	2.08 g	1.43 g
Aspartic acid	3.53 g	2.42 g
Glutamic acid	5.14 g	3.52 g
Glycine	1.65 g	1.13 g
Proline	1.22 g	0.834 g
Serine	1.4 g	0.962 g

Similar foods

Sources

USDA FoodData Central record 173674(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.