Mackerel (Canned, Jack, Drained) Nutrition Facts (per 100g) — Calories, Macros & Vitamins

Nutrient density 9.0Staple foodAllergen: Fish

Macronutrients

Calories156 kcal 8% DV

Protein23 g 46% DV

Carbohydrates0.0 g 0% DV

Fat6.3 g 8% DV

Fiber0.0 g 0% DV

Total sugars0.0 g no %DV*

Sodium370 mg 16% DV

Vitamins & minerals

Vitamin A14 µg 2%

Vitamin C1.0 mg 1%

Vitamin D7.3 µg 36%

Vitamin E1.2 mg 8%

Vitamin K3.0 µg 2%

Thiamin B10.05 mg 4%

Riboflavin B20.28 mg 22%

Niacin B35.5 mg 34%

Vitamin B60.3 mg 18%

Folate B910 µg 2%

Vitamin B1211 µg 458%

Calcium241 mg 19%

Iron1.4 mg 8%

Magnesium38 mg 9%

Phosphorus280 mg 22%

Potassium300 mg 6%

Zinc0.8 mg 7%

Selenium48 µg 87%

Common serving sizes

Serving	Weight
1 can (5 oz drained)	142 g
3 oz portion	85 g

What it supports in your body

Bmi — High protein supports lean mass maintenance

Calcium — Calcium supports bone density

See Mackerel (Canned, Jack, Drained) in the Connections Explorer →

Best timing around exercise

Post-workout or rest day meals. Omega-3 benefits are cumulative, not acute

More seafood

Clams (Steamed)Oysters (Cooked)Salmon, Sockeye (Cooked)Sardines (Canned in Oil, Drained)Mackerel, Atlantic (Cooked)Mussels (Steamed)Salmon, Atlantic (Baked)Sardines (Fresh, Grilled)

Educational reference only. Values are per 100 g from the app's reference database; % Daily Value uses the FDA 2,000-calorie reference. Not medical or dietary advice. See our full disclaimer.

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