Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat

Composition

Energy

Protein 25.7 g · 103 kcal/100g

Fat 10.1 g · 91 kcal/100g

Carbs 0.0 g · 0 kcal/100g

Water 62 g

Total energy 201 kcal

Energy is predominantly from protein (53%); EFSA recommends 10–35% for a balanced diet

Total fat

10.1g

Saturated

2.9g

Monounsat.

3.4g

Polyunsat.

2.5g

Omega-6

0.15g

Saturated fat is 12.9% of energy, above the WHO limit of 10%.

Histidine 100%

Isoleucine 100%

Leucine 100%

Lysine 100%

Methionine + Cysteine 100%

Phenylalanine + Tyrosine 100%

Threonine 100%

Tryptophan 100%

Valine 100%

Complete protein — all essential amino acids meet or exceed the FAO adult reference pattern

Vitamins

Vitamin A 23 µg

Vitamin C 2.1 mg

Vitamin D 11.4 µg

Vitamin E 1.3 mg

Vitamin K 0 µg

Thiamin (B1) 0.14 mg

Riboflavin (B2) 0.54 mg

Niacin (B3) 10.7 mg

Pantothenic (B5) 0.4 mg

Vitamin B6 0.38 mg

Folate (B9) 2 µg

Vitamin B12 4.23 µg

Minerals

Calcium 29 mg

Iron 1.5 mg

Magnesium 36 mg

Phosphorus 160 mg

Potassium 521 mg

Sodium 110 mg

Zinc 0.9 mg

Copper 0.12 mg

Manganese 0.02 mg

Selenium 46.8 µg

Notable source of Vitamin D (228% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.