Fish Mackerel
Fish & Shellfish 10 variants
Fish Mackerel is consistently high in these nutrients across all variants, regardless of preparation or processing.
Vitamin D > 94% Selenium > 90% Vitamin B12 > 75% Magnesium > 71% Vitamin E > 70%
Select a nutrient to see how the 10 variants compare.
| Variant | Protein (g) | All foods |
|---|---|---|
| king, cooked, dry heat | 26.0 | > 87% |
| Pacific and jack, mixed species, cooked, dry heat | 25.7 | > 87% |
| Atlantic, cooked, dry heat | 23.9 | > 83% |
| spanish, cooked, dry heat | 23.6 | > 82% |
| jack, canned, drained solids | 23.2 | > 81% |
| king, raw | 20.3 | > 72% |
| Pacific and jack, mixed species, raw | 20.1 | > 72% |
| spanish, raw | 19.3 | > 70% |
| Atlantic, raw | 18.6 | > 68% |
| salted | 18.5 | > 68% |
| Variant | Iron (mg) | All foods |
|---|---|---|
| king, cooked, dry heat | 2.3 | > 71% |
| jack, canned, drained solids | 2.0 | > 66% |
| king, raw | 1.8 | > 61% |
| Atlantic, raw | 1.6 | > 57% |
| Atlantic, cooked, dry heat | 1.6 | > 56% |
| Pacific and jack, mixed species, cooked, dry heat | 1.5 | > 54% |
| salted | 1.4 | > 52% |
| Pacific and jack, mixed species, raw | 1.2 | > 46% |
| spanish, cooked, dry heat | 0.7 | > 31% |
| spanish, raw | 0.4 | > 21% |
| Variant | Magnesium (mg) | All foods |
|---|---|---|
| Atlantic, cooked, dry heat | 97.0 | > 92% |
| Atlantic, raw | 76.0 | > 90% |
| salted | 60.0 | > 88% |
| king, cooked, dry heat | 41.0 | > 81% |
| spanish, cooked, dry heat | 38.0 | > 80% |
| jack, canned, drained solids | 37.0 | > 79% |
| Pacific and jack, mixed species, cooked, dry heat | 36.0 | > 79% |
| spanish, raw | 33.0 | > 77% |
| king, raw | 32.0 | > 76% |
| Pacific and jack, mixed species, raw | 28.0 | > 71% |
| Variant | Zinc (mg) | All foods |
|---|---|---|
| salted | 1.1 | > 51% |
| jack, canned, drained solids | 1.0 | > 49% |
| Atlantic, cooked, dry heat | 0.9 | > 47% |
| Pacific and jack, mixed species, cooked, dry heat | 0.9 | > 45% |
| king, cooked, dry heat | 0.7 | > 41% |
| Pacific and jack, mixed species, raw | 0.7 | > 39% |
| Atlantic, raw | 0.6 | > 37% |
| spanish, cooked, dry heat | 0.6 | > 37% |
| king, raw | 0.6 | > 34% |
| spanish, raw | 0.5 | > 31% |
| Variant | Calcium (mg) | All foods |
|---|---|---|
| jack, canned, drained solids | 241.0 | > 94% |
| salted | 66.0 | > 75% |
| king, cooked, dry heat | 40.0 | > 65% |
| king, raw | 31.0 | > 59% |
| Pacific and jack, mixed species, cooked, dry heat | 29.0 | > 58% |
| Pacific and jack, mixed species, raw | 23.0 | > 52% |
| Atlantic, cooked, dry heat | 15.0 | > 38% |
| spanish, cooked, dry heat | 13.0 | > 32% |
| Atlantic, raw | 12.0 | > 29% |
| spanish, raw | 11.0 | > 26% |
| Variant | Potassium (mg) | All foods |
|---|---|---|
| king, cooked, dry heat | 558.0 | > 93% |
| spanish, cooked, dry heat | 554.0 | > 93% |
| Pacific and jack, mixed species, cooked, dry heat | 521.0 | > 92% |
| salted | 520.0 | > 92% |
| spanish, raw | 446.0 | > 89% |
| king, raw | 435.0 | > 88% |
| Pacific and jack, mixed species, raw | 406.0 | > 86% |
| Atlantic, cooked, dry heat | 401.0 | > 85% |
| Atlantic, raw | 314.0 | > 68% |
| jack, canned, drained solids | 194.0 | > 39% |
| Variant | Phosphorus (mg) | All foods |
|---|---|---|
| king, cooked, dry heat | 318.0 | > 90% |
| jack, canned, drained solids | 301.0 | > 89% |
| Atlantic, cooked, dry heat | 278.0 | > 86% |
| spanish, cooked, dry heat | 271.0 | > 85% |
| salted | 254.0 | > 83% |
| king, raw | 248.0 | > 81% |
| Atlantic, raw | 217.0 | > 72% |
| spanish, raw | 205.0 | > 67% |
| Pacific and jack, mixed species, cooked, dry heat | 160.0 | > 51% |
| Pacific and jack, mixed species, raw | 125.0 | > 42% |
| Variant | Vitamin C (mg) | All foods |
|---|---|---|
| Pacific and jack, mixed species, cooked, dry heat | 2.1 | > 41% |
| Pacific and jack, mixed species, raw | 2.0 | > 39% |
| king, cooked, dry heat | 1.6 | > 35% |
| king, raw | 1.6 | > 35% |
| spanish, cooked, dry heat | 1.6 | > 35% |
| spanish, raw | 1.6 | > 35% |
| jack, canned, drained solids | 0.9 | > 24% |
| Atlantic, cooked, dry heat | 0.4 | > 12% |
| Atlantic, raw | 0.4 | > 12% |
| salted | trace | n/a |
| Variant | Vitamin E (mg) | All foods |
|---|---|---|
| salted | 2.4 | > 90% |
| Atlantic, raw | 1.5 | > 85% |
| Pacific and jack, mixed species, cooked, dry heat | 1.3 | > 82% |
| jack, canned, drained solids | 1.0 | > 79% |
| Pacific and jack, mixed species, raw | 1.0 | > 79% |
| spanish, raw | 0.7 | > 70% |
| Atlantic, cooked, dry heat | trace | n/a |
| king, cooked, dry heat | trace | n/a |
| king, raw | trace | n/a |
| spanish, cooked, dry heat | trace | n/a |
| Variant | Vitamin B12 (µg) | All foods |
|---|---|---|
| Atlantic, cooked, dry heat | 19.0 | > 99% |
| king, cooked, dry heat | 18.0 | > 99% |
| king, raw | 15.6 | > 98% |
| salted | 12.0 | > 98% |
| Atlantic, raw | 8.7 | > 97% |
| spanish, cooked, dry heat | 7.0 | > 96% |
| jack, canned, drained solids | 6.9 | > 96% |
| Pacific and jack, mixed species, raw | 4.4 | > 92% |
| Pacific and jack, mixed species, cooked, dry heat | 4.2 | > 91% |
| spanish, raw | 2.4 | > 75% |
| Variant | Folate (µg) | All foods |
|---|---|---|
| salted | 15.0 | > 55% |
| king, cooked, dry heat | 9.0 | > 39% |
| king, raw | 8.0 | > 34% |
| jack, canned, drained solids | 5.0 | > 19% |
| Atlantic, cooked, dry heat | 2.0 | > 4% |
| Pacific and jack, mixed species, cooked, dry heat | 2.0 | > 6% |
| Pacific and jack, mixed species, raw | 2.0 | > 5% |
| Atlantic, raw | 1.0 | > 0% |
| spanish, cooked, dry heat | 1.0 | > 1% |
| spanish, raw | 1.0 | > 1% |
| Variant | Choline (mg) | All foods |
|---|---|---|
| salted | 101.6 | > 91% |
| jack, canned, drained solids | 85.0 | > 82% |
| Pacific and jack, mixed species, cooked, dry heat | 83.6 | > 82% |
| Pacific and jack, mixed species, raw | 66.9 | > 72% |
| Atlantic, raw | 65.0 | > 70% |
| spanish, raw | 50.5 | > 62% |
| Atlantic, cooked, dry heat | trace | n/a |
| king, cooked, dry heat | trace | n/a |
| king, raw | trace | n/a |
| spanish, cooked, dry heat | trace | n/a |
Fish Per 100g · USDA FoodData Central