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[N]extrient

Fish Mackerel Spanish (Raw)

SR Legacy·Comprehensive Reference Data

Fish, mackerel, spanish, raw

Finfish and Shellfish Products

A 100g serving covers 100% of the daily recommended Vitamin B12, making Fish Mackerel Spanish (Raw) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (19.3g), fat (6.3g), and carbohydrates (0g) per 100g. At 139 calories per 100g, Fish Mackerel Spanish (Raw) offers moderate energy density suitable for balanced meals. Sodium is modest at 59mg per 100g, well within limits for heart-healthy eating patterns. Nutritionally broad, Fish Mackerel Spanish (Raw) delivers meaningful amounts of 11 different vitamins and minerals above 10% of daily value.

Calories139KCAL
Protein19.3G
Fat6.3G
Carbs0G
Fiber0G

Calorie Distribution

134kcal
  • Protein58%19.3 g
  • Fat42%6.3 g
  • Carbs0%0 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water71.7G
Energy139KCAL
Protein19.3G
Total lipid (fat)6.3G
Carbohydrate, by difference0G
Fiber, total dietary0G
Total Sugars0G
Cholesterol76.0MG
Vitamin C, total ascorbic acid1.6MG
Thiamin0.13MG
Riboflavin0.17MG
Niacin2.3MG
Vitamin B-60.40MG
Folate, total1.0UG
Vitamin B-122.4UG
Vitamin A, RAE39.0UG
Vitamin E (alpha-tocopherol)0.69MG
Vitamin D (D2 + D3)7.3UG
Vitamin K (phylloquinone)0.10UG
Calcium, Ca11.0MG
Iron, Fe0.44MG
Magnesium, Mg33.0MG
Phosphorus, P205MG
Potassium, K446MG
Sodium, Na59.0MG
Zinc, Zn0.49MG
Copper, Cu0.06MG
Manganese, Mn0.01MG
Selenium, Se36.5UG
Energy582kJ
Ash1.3G
Pantothenic acid0.75MG
Folic acid0UG
Folate, food1.0UG
Folate, DFE1.0UG
Choline, total50.5MG
Vitamin B-12, added0UG
Retinol39.0UG
Carotene, beta0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU130IU
Lycopene0UG
Lutein + zeaxanthin0UG
Vitamin E, added0MG
Vitamin D (D2 + D3), International Units292IU
Vitamin D3 (cholecalciferol)7.3UG
Fatty acids, total saturated1.8G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 12:00G
SFA 14:00.17G
SFA 16:01.2G
SFA 18:00.42G
Fatty acids, total monounsaturated1.5G
MUFA 16:10.29G
MUFA 18:11.1G
MUFA 20:10.07G
MUFA 22:10.05G
Fatty acids, total polyunsaturated1.7G
PUFA 18:20.10G
PUFA 18:30.03G
PUFA 18:40G
PUFA 20:40.17G
PUFA 20:5 n-3 (EPA)0.33G
PUFA 22:5 n-3 (DPA)0.10G
PUFA 22:6 n-3 (DHA)1.0G
Tryptophan0.22G
Threonine0.85G
Isoleucine0.89G
Leucine1.6G
Lysine1.8G
Methionine0.57G
Cystine0.21G
Phenylalanine0.75G
Tyrosine0.65G
Valine0.99G
Arginine1.2G
Histidine0.57G
Alanine1.2G
Aspartic acid2.0G
Glutamic acid2.9G
Glycine0.93G
Proline0.68G
Serine0.79G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
oz (85g)11816.4g5.4g0g
fillet (187g)26036.1g11.8g0g

Scaled from Fish Mackerel Spanish (Raw)'s per-100g values using USDA portion data.

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Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

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172 kcal23.45g protein

Fish Swordfish (Raw)

144 kcal19.66g protein

Fish Salmon Atlantic Wild (Raw)

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Nutrient Highlights

  • Fish Mackerel Spanish (Raw) is a excellent source of Protein (39% DV) — see top foods ranked by Protein
  • Fish Mackerel Spanish (Raw) is a excellent source of Vitamin D (37% DV) — see top foods ranked by Vitamin D

Dietary Considerations

  • With 446mg of potassium per 100g, individuals on a renal diet should moderate their intake of Fish Mackerel Spanish (Raw). See the Kidney Disease & Low-Potassium Diet guide for more.

  • Fish Mackerel Spanish (Raw) is naturally low in sodium at 59mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • Fish Mackerel Spanish (Raw) fits well in high-protein, low-carb eating patterns with 19.3g protein and only 0.0g carbs per 100g. See the High-Protein, Low-Carb Guide.

  • Fish Mackerel Spanish (Raw) provides 37mcg of selenium per 100g, a mineral important for thyroid function. See the Thyroid Health Diet Guide.

Rankings Among 8,262 USDA Foods

  • Vitamin D: top 1% (#83 of 8,262)
  • Potassium: top 11% (#909 of 8,262)
  • Magnesium: top 21% (#1,735 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in Vitamin CTop foods in MagnesiumTop foods in Vitamin DTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories139
% Daily Value*
Total Fat 6.3G8%
Cholesterol 76.0MG25%
Sodium 59.0MG3%
Total Carbohydrate 0G0%
Dietary Fiber 0G0%
Total Sugars 0G
Protein 19.3G39%
Vitamin D 7.3UG37%
Calcium 11.0MG1%
Iron 0.44MG2%
Potassium 446MG9%

* The % Daily Value 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.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 173673.

View on USDA FoodData Central →