Mackerel, Pacific and jack, mixed species, raw
Nutrition facts per 100 g and per 3 oz · Finfish and Shellfish Products
100 g of Mackerel, Pacific and jack, mixed species, raw provides 158 kcal, 20.1 g protein, 7.89 g fat and 0 g carbohydrate (0 g fiber). Per 100 g it is high in Vitamin B12 (183% DV), Selenium (66% DV), Niacin (B3) (52% DV), Vitamin D (45% DV), Protein (40% DV).
Protein 53%Fat 47%Carbohydrate 0%
Calculated from the grams above at 4 kcal/g for protein and carbohydrate and 9 kcal/g for fat, as a share of those three.
Percentage of the FDA Daily Value in one portion. Exact amounts are in the tables below.
What stands out
- Vitamin B12: 4.4 µg per 100 g — 183% of the Daily Value. Other top sources →
- Selenium: 36.5 µg per 100 g — 66% of the Daily Value. Other top sources →
- Niacin (B3): 8.32 mg per 100 g — 52% of the Daily Value. Other top sources →
- Vitamin D: 9.1 µg per 100 g — 45% of the Daily Value. Other top sources →
- Protein: 20.1 g per 100 g — 40% of the Daily Value. Other top sources →
- Riboflavin (B2): 0.42 mg per 100 g — 32% of the Daily Value. Other top sources →
- Vitamin B6: 0.33 mg per 100 g — 19% of the Daily Value. Other top sources →
- Choline: 66.9 mg per 100 g — 12% of the Daily Value. Other top sources →
Energy and macronutrients
| Nutrient | per 100 g | per 3 oz (85 g) | % DV per 3 oz |
|---|---|---|---|
| Energy | 158 kcal | 134 kcal | |
| Protein | 20.1 g | 17.1 g | 34% |
| Total fat | 7.89 g | 6.71 g | 9% |
| Saturated fat | 2.25 g | 1.91 g | 10% |
| Monounsaturated fat | 2.63 g | 2.23 g | |
| Polyunsaturated fat | 1.94 g | 1.65 g | |
| Cholesterol | 47 mg | 40 mg | 13% |
| Carbohydrate | 0 g | 0 g | 0% |
| Dietary fiber | 0 g | 0 g | 0% |
| Sugars (total) | 0 g | 0 g | |
| Water | 70.2 g | 59.6 g |
Vitamins
| Nutrient | per 100 g | per 3 oz (85 g) | % DV per 3 oz |
|---|---|---|---|
| Vitamin A (RAE) | 19 µg | 16.1 µg | 2% |
| Vitamin C | 2 mg | 1.7 mg | 2% |
| Vitamin D | 9.1 µg | 7.74 µg | 39% |
| Vitamin E | 1 mg | 0.85 mg | 6% |
| Vitamin K | 0.1 µg | 0.09 µg | 0% |
| Thiamin (B1) | 0.11 mg | 0.09 mg | 8% |
| Riboflavin (B2) | 0.42 mg | 0.36 mg | 28% |
| Niacin (B3) | 8.32 mg | 7.07 mg | 44% |
| Vitamin B6 | 0.33 mg | 0.28 mg | 16% |
| Folate | 2 µg | 1.7 µg | 0% |
| Vitamin B12 | 4.4 µg | 3.74 µg | 156% |
| Choline | 66.9 mg | 56.9 mg | 10% |
Minerals
| Nutrient | per 100 g | per 3 oz (85 g) | % DV per 3 oz |
|---|---|---|---|
| Calcium | 23 mg | 19.6 mg | 2% |
| Iron | 1.16 mg | 0.99 mg | 5% |
| Magnesium | 28 mg | 23.8 mg | 6% |
| Phosphorus | 125 mg | 106.2 mg | 8% |
| Potassium | 406 mg | 345.1 mg | 7% |
| Sodium | 86 mg | 73.1 mg | 3% |
| Zinc | 0.67 mg | 0.57 mg | 5% |
| Copper | 0.09 mg | 0.08 mg | 9% |
| Selenium | 36.5 µg | 31 µg | 56% |
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Source and how to read this
Data: USDA FoodData Central, SR Legacy, release 2018-04 (final), FDC ID 173672. Described in USDA as Fish, mackerel, Pacific and jack, mixed species, raw; we shorten these names for readability and keep the original here. Values are per 100 g of edible portion as USDA reports them; a serving may be more or less.
Portion: "3 oz" = 85 g is the primary household measure USDA records for this food. Per-100 g values let you compare foods; per-portion values are closer to what you actually eat.
% Daily Value: FDA Daily Values for adults and children 4+ (FDA, page updated 2024-03-05). "High" means ≥20% DV and "good source" 10–19% DV — FDA's labelling cut-offs (21 CFR 101.54), which apply per serving; we apply the same cut-offs to 100 g so foods can be compared. No DV exists for energy or total sugars, so those show no percentage.
Checked: 2026-09-15. Methodology. Found an error? learn@humblebee.ltd
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