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Mackerel Nutrition Facts

415 calories in 1 cup, cooked

Fish, mackerel, salted
Weight Loss Rating:
Total Calories:415 calories in Mackerel, 1 cup, cooked
Serving Weight:1 cup, cooked = 136g ≈ 0.300lb ≈ 4.80oz
Caloric Density:3.05 calories / gram
Weight Watchers Counter:11 Weight Watchers points
 
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Calorie Sources:75% fats; 25% proteins
Fats:34.14 g (307 calories, 25% by weight)
Carbohydrates:~
Proteins:25.16 g (101 calories, 19% by weight)
Alcohol:~
Water:58.48 g (43% by weight)
Fat Composition:38% monounsaturated; 33% saturated; 29% polyunsaturated
Trans Fat :~
Dietary Fiber:~
Cholesterol:0.13 g
Caffeine:~
Serving Sizes: 100 g
1 cup, cooked
1 cubic inch, boneless
1 piece (5-1/2" x 1-1/2" x 1/2")
Food Group:Finfish and Shellfish Products
USDA #:83110
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USDA Commodity, salmon nuggets, cooked as purchased, unheated
Vitamin A:214 IU
Retinol:63.92 mcg
Retinol Activity Equivalent:63.92 mcg
α-Carotene:~
β-Carotene:~
β-Cryptoxanthin:~
Lycopene:~
Lutein + Zeaxanthin:~
Vitamin B-1:27.20 mcg
Vitamin B-2:258.40 mcg
Vitamin B-3:4.49 mg
Vitamin B-5:~
Vitamin B-6:557.60 mcg
Vitamin B-9:20.40 mcg
Food folate:20.40 mcg
Dietary Folate Equivalent:20.40 mcg
Folic acid:~
Vitamin B-12:16.32 mcg
Added Vitamin B-12:~
Choline:0.14 g
Vitamin C:~
Vitamin D:1368
Vitamin D2 (ergocalciferol):~
Vitamin D3 (cholecalciferol):34.27 mcg
Vitamin D (D2 + D3):34.27 mcg
Vitamin E:3.24 mg
Added α-Tocopherol:~
β-Tocopherol:~
δ-Tocopherol:~
γ-Tocopherol:~
Vitamin K:10.61 mcg
Calcium (Ca):89.76 mg
Copper (Cu):136 mcg
Fluoride (F):~
Iron (Fe):1.90 mg
Magnesium (Mg):81.60 mg
Manganese (Mn):~
Phosphorus (P):0.35 g
Potassium (K):0.71 g
Selenium (Se):99.82 mcg
Sodium (Na):6.05 g
Zinc (Zn):1.50 mg
Cholesterol:0.13 g
Phytosterols:~
Campesterol:~
Stigmasterol:~
β-sitosterol:~
Carbohydrates Total:~
Dietary Fiber:~
Sugars Total:~
Fructose:~
Galactose:~
Glucose/Dextrose:~
Lactose:~
Maltose:~
Sucrose:~
Starch:~
Proteins Total:25.16 g
Essential amino acids
Phenylalanine:~
Leucine:~
Methionine:~
Lysine:~
Isoleucine:~
Valine:~
Threonine:~
Tryptophan:~
Histidine:~
Arginine:~
Non-essential amino acids
Alanine:~
Aspartic acid:~
Betaine:~
Cystine:~
Glutamic acid:~
Glycine:~
Hydroxyproline:~
Proline:~
Serine:~
Tyrosine:~
Fats Total:34.14 g
Saturated fatty acids:9.71 g
Monounsaturated fatty acids:11.32 g
Polyunsaturated fatty acids:8.45 g
Trans fatty acids:~
Trans-monoenoic:~
Trans-polyenoic:~
Saturated fatty acids
Butanoic/Butyric [4:0]:~
Hexanoic/Caproic [6:0]:~
Octanoic/Caprylic [8:0]:~
Decanoic/Capric [10:0]:~
Dodecanoic/Lauric [12:0]:27.20 mg
Tridecanoic [13:0]:~
Tetradecanoic/Myristic [14:0]:1.47 g
Pentadecanoic [15:0]:~
Hexadecanoic/Palmitic [16:0]:6.00 g
Heptadecanoic/Margaric [17:0]:~
Octadecanoic/Stearic [18:0]:1.90 g
Eicosanoic/Arachidic [20:0]:~
Docosanoic/Behenic [22:0]:~
Tetracosanoic/Lignoceric [24:0]:~
Monounsaturated fatty acids
Tetradecenoic/Myristoleic [14:1]:~
Pentadecenoic [15:1]:~
Hexadecenoic/Palmitoleic [16:1]:2.03 g
[16:1 cis]:~
[16:1 trans]:~
Heptadecenoic [17:1]:~
Octadecenoic/Oleic [18:1]:5.74 g
[18:1 cis]:~
[18:1 trans]:~
Eicosenoic/Gadoleic [20:1]:1.40 g
Docosenoic/Erucic [22:1]:2.09 g
[22:1 cis]:~
[22:1 trans]:~
Cis-Tetracosenoic/Nervonic [24:1 cis]:~
Polyunsaturated fatty acids
Octadecadienoic/Linoleic [18:2]:0.49 g
[18:2 CLAs]:~
[18:2 i]:~
[18:2 Ω-6 c,c]:~
[18:2 t,~]:~
[18:2 t,t]:~
Octadecatrienoic/Linolenic [18:3]:0.20 g
[18:3 Ω-3 c,c,c]:~
[18:3 Ω-6 c,c,c]:~
[18:3 i]:~
Octadecatetraenoic/Parinaric [18:4]:0.53 g
Eicosadienoic [20:2 Ω-6 c,c]:~
Eicosatrienoic [20:3]:~
[20:3 Ω-3]:~
[20:3 Ω-6]:~
Eicosatetraenoic/Arachidonic [20:4]:0.34 g
[20:4 Ω-6]:~
Eicosapentaenoic/Timnodonic [20:5 Ω-3]:2.19 g
Heneicosapentaenoic (HPA) [21:5]:~
Docosatetraenoic/Adrenic [22:4]:~
Docosapentaenoic/Clupanodonic [22:5 Ω-3]:0.53 g
Docosahexaenoic (DHA) [22:6 Ω-3]:4.03 g
Ash:18.22 g
Caffeine:~
Theobromine:~
Product Type:Mackerel
Weight Watchers Points:11 point(s)
Atkins Diet (Induction) Rating:7 / 10
Atkins Diet (Maintanence) Rating:4 / 10
Zone Diet Rating:3 / 10
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