Mackerel, per 100 g: 205 kcal, 18.6 g protein, 0 g carbohydrate, 0 g fibre, 13.9 g fat. Figures are the USDA reference values for “Fish, mackerel, Atlantic, raw”.
At 100 g it reaches the EU threshold to be called a source of vitamin b12, vitamin d, selenium, niacin (b3). The table below gives the full composition, and every claim listed underneath is quoted from the EU register rather than written by us.
High protein36% of the energy in this food is proteinSugars-freeUnder 0.5 g sugars per 100 gLow sodium90 mg sodium per 100 g
Nutritional value per 100 g
| Nutrient | Per 100 g | % NRV |
|---|---|---|
| Energy and macronutrients | ||
| Energy | 205 kcal | |
| Protein | 18.6 g | |
| Fat | 13.9 g | |
| of which saturates | 3.26 g | |
| of which monounsaturates | 5.46 g | |
| of which polyunsaturates | 3.35 g | |
| Carbohydrate | 0 g | |
| of which sugars | 0 g | |
| Fibre | 0 g | |
| Water | 63.6 g | |
| Cholesterol | 70 mg | |
| Minerals | ||
| Calcium | 12 mg | 1.5% |
| Iron | 1.63 mg | 11.6% |
| Magnesium | 76 mg | 20.3% |
| Phosphorus | 217 mg | 31% |
| Potassium | 314 mg | 15.7% |
| Sodium | 90 mg | |
| Zinc | 0.63 mg | 6.3% |
| Copper | 0.073 mg | 7.3% |
| Manganese | 0.015 mg | 0.75% |
| Selenium | 44.1 µg | 80.2% |
| Vitamins | ||
| Vitamin A | 50 µg | 6.25% |
| Vitamin D | 16.1 µg | 322% |
| Vitamin E | 1.52 mg | 12.7% |
| Vitamin K | 5 µg | 6.67% |
| Vitamin C | 0.4 mg | 0.5% |
| Thiamine (B1) | 0.176 mg | 16% |
| Riboflavin (B2) | 0.312 mg | 22.3% |
| Niacin (B3) | 9.08 mg | 56.8% |
| Pantothenic acid (B5) | 0.856 mg | 14.3% |
| Vitamin B6 | 0.399 mg | 28.5% |
| Folate | 1 µg | 0.5% |
| Vitamin B12 | 8.71 µg | 348% |
% NRV is the nutrient reference value for an average adult, as set in Annex XIII of Regulation (EU) 1169/2011. A blank cell means no reference value is defined for that nutrient, not that it is unimportant.
What this food is a source of
This food reaches the legal threshold for the claims below. The wording is quoted exactly from the EU register of authorised health claims — we have not written or paraphrased any of it.
High in Vitamin B12348% NRV per 100 g
- Vitamin B12 contributes to normal energy-yielding metabolism
- Vitamin B12 contributes to normal red blood cell formation
High in Vitamin D322% NRV per 100 g
- Vitamin D contributes to the maintenance of normal bones
- Vitamin D contributes to normal blood calcium levels
High in Selenium80.2% NRV per 100 g
- Selenium contributes to the normal function of the immune system
- Selenium contributes to the protection of cells from oxidative stress
High in Niacin (B3)56.8% NRV per 100 g
- Niacin contributes to normal energy-yielding metabolism
- Niacin contributes to the maintenance of normal skin
High in Phosphorus31% NRV per 100 g
- Phosphorus contributes to the maintenance of normal bones
- Phosphorus contributes to normal energy-yielding metabolism
Source of Vitamin B628.5% NRV per 100 g
- Vitamin B6 contributes to normal energy-yielding metabolism
- Vitamin B6 contributes to normal homocysteine metabolism
Source of Riboflavin (B2)22.3% NRV per 100 g
- Riboflavin contributes to normal energy-yielding metabolism
- Riboflavin contributes to the maintenance of normal skin
Source of Magnesium20.3% NRV per 100 g
- Magnesium contributes to normal energy-yielding metabolism
- Magnesium contributes to normal muscle function
Source of Thiamine (B1)16% NRV per 100 g
- Thiamine contributes to normal energy-yielding metabolism
- Thiamine contributes to the normal function of the heart
Source of Potassium15.7% NRV per 100 g
- Potassium contributes to normal muscle function
- Potassium contributes to the maintenance of normal blood pressure
High protein36.3% of energy from protein
- Protein contributes to a growth in muscle mass
- Protein contributes to the maintenance of muscle mass
Where these numbers come from. Composition data: USDA FoodData Central, SR Legacy release, entry Fish, mackerel, Atlantic, raw (FDC ID 175119). Values are per 100 g of the food as described, and real foods vary with variety, season, soil, storage and cooking. Claim thresholds: Regulation (EC) 1924/2006. Claim wording: Regulation (EU) 432/2012.
This is reference information, not personal advice. Nutrient content is one small part of a diet, and no single food prevents or treats disease. If you are pregnant, managing a medical condition, or taking medication — particularly anticoagulants, thyroid medication or immunosuppressants, where diet can interact — ask your doctor or pharmacist before making changes.