Spanish mackerel
Spanish mackerel, cooked
Categories
| Macros | per 100 g |
|---|---|
| Calories | 158 kcal |
| Protein | 23.6 g |
| Fat | 6.3 g |
| Carbs | 0.0 g |
Spanish mackerel is a medium-oily saltwater fish, typically grilled, baked, or pan-fried and served as a main course across coastal cuisines in the Americas, Southeast Asia, and the Mediterranean. Per 100 g cooked, it provides 158 kcal, 23.6 g of protein, and 6.3 g of fat, with zero carbohydrates, fibre, or sugars — making it a lean, high-protein option. It is a notable source of potassium at 554 mg per 100 g, phosphorus at 271 mg, and vitamin B12 at 7 mcg per 100 g, alongside 5 mg of niacin. No glycemic index applies given the absence of carbohydrates. Compatible with pescatarian, gluten-free, dairy-free, keto, paleo, Mediterranean, and low-FODMAP dietary patterns.
How many calories in cooked Spanish mackerel?
Cooked Spanish mackerel contains 158 kcal per 100 g. A typical fillet portion of around 150 g would provide approximately 237 kcal.
How much vitamin B12 is in Spanish mackerel?
Cooked Spanish mackerel contains 7 mcg of vitamin B12 per 100 g, which is a substantial amount relative to the commonly referenced adult daily intake of 2.4 mcg. It is one of the more B12-dense fish options available.
Is Spanish mackerel keto-friendly?
Yes, cooked Spanish mackerel is well suited to a ketogenic diet. It contains 0 g of carbohydrates per 100 g, with 23.6 g of protein and 6.3 g of fat, fitting cleanly within typical keto macronutrient targets.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 158 kcal |
| Protein | 23.6 g |
| Fat | 6.3 g |
| Carbs | 0 g |
| Sugars | 0 g |
| Fiber | 0 g |
| Starch | 0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 1.8 g |
| Monounsaturated | 2.1 g |
| Polyunsaturated | 1.8 g |
| Omega-3 | 1.4 g |
| Omega-6 | 0.25 g |
| Cholesterol | 73.0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 13.0 mg |
| Iron | 0.74 mg |
| Magnesium | 38.0 mg |
| Phosphorus | 271 mg |
| Potassium | 554 mg |
| Sodium | 66.0 mg |
| Zinc | 0.62 mg |
| Copper | 0.065 mg |
| Manganese | 0.012 mg |
| Selenium | 40.6 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 33.0 mcg |
| Retinol | 33.0 mcg |
| Vitamin C | 1.6 mg |
| Vitamin D | 2.7 mcg |
| Vitamin E | 0.69 mg |
| Thiamin (B1) | 0.13 mg |
| Riboflavin (B2) | 0.21 mg |
| Niacin (B3) | 5.0 mg |
| Pantothenic acid (B5) | 0.87 mg |
| Vitamin B6 | 0.46 mg |
| Folate (B9) | 1.0 mcg |
| Vitamin B12 | 7.0 mcg |
