They might taste different, but did you know that mackerel and tuna both belong to the same fish family? Known as Scombridae, they offer a full menu of nutrients for the healthy Primal eater. A typical 80g piece provides us with the following amount of our NRV. Vitamin D 201%, sodium 148%, vitamin B12 160%, vitamin B6 15%, magnesium 12%, potassium 11%, iron 6% and calcium 5%.
A rich source of: vitamin D, sodium, vitamin B6, potassium, iron, Omega-3.
Mackerel, flesh only, raw
| Energy (kcal) | 233 |
| Energy (kJ) | 968 |
| Water (g) | 61.9 |
| Starch (g) | 0 |
| Total sugars (g) | 0 |
| Glucose (g) | 0 |
| Fructose (g) | 0 |
| Sucrose (g) | 0 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 18 |
| Protein (g)/100kcal | 7.7 |
| Protein % of calories | 30.9 |
| Carbohydrate (g) | 0 |
| Carbohydrate (g)/100kcal | 0 |
| Carb % of calories | 0 |
| Fat (g) | 17.9 |
| Fat (g)/100kcal | 7.7 |
| Fat % of calories | 69.1 |
| Satd FA /100g fd (g) | 3.9 |
| Omega 3 /100g | 4.1 |
| Omega 6 /100g | 0.4 |
| Mono FA /100g food (g) | 6.7 |
| Poly FA /100g food (g) | 4.5 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 64 |
| Potassium (mg) | 154 |
| Calcium (mg) | 123 |
| Magnesium (mg) | 12 |
| Phosphorus (mg) | 79 |
| Iron (mg) | 0.4 |
| Copper (mg) | 0.1 |
| Zinc (mg) | 0.9 |
| Chloride (mg) | 81 |
| Manganese (mg) | 0.1 |
| Selenium (µg) | N |
| Iodine (µg) | N |
| Vitamin D (µg) | 0 |
| Vitamin E (mg) | 0.2 |
| Thiamin (mg) | 0.1 |
| Riboflavin (mg) | 0.1 |
| Niacin (mg) | 0.2 |
| Tryptophan/60 (mg) | 1.5 |
| Niacin equivalent (mg) | 1.7 |
| Vitamin B6 (mg) | 0.1 |
| Vitamin B12 (µg) | 0.5 |
| Folate (µg) | 8 |
| Pantothenate (mg) | 0.3 |
| Biotin (µg) | 2.4 |
| Vitamin C (mg) | 3 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 0 |
| AOAC fibre (g) | 0 |
| Cholesterol (mg) | 60 |
| Retinol (µg) | 10 |
| Carotene (µg) | 9 |
| Retinol Equivalent (µg) | 12 |
Mackerel, flesh only, grilled
| Energy (kcal) | 283 |
| Energy (kJ) | 1174 |
| Water (g) | 53.8 |
| Starch (g) | 0 |
| Total sugars (g) | 0 |
| Glucose (g) | 0 |
| Fructose (g) | 0 |
| Sucrose (g) | 0 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 20.3 |
| Protein (g)/100kcal | 7.2 |
| Protein % of calories | 28.7 |
| Carbohydrate (g) | 0 |
| Carbohydrate (g)/100kcal | 0 |
| Carb % of calories | 0 |
| Fat (g) | 22.4 |
| Fat (g)/100kcal | 7.9 |
| Fat % of calories | 71.2 |
| Satd FA /100g fd (g) | 5.1 |
| Omega 3 /100g | 4.8 |
| Omega 6 /100g | 0.5 |
| Mono FA /100g food (g) | 8.3 |
| Poly FA /100g food (g) | 5.4 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 89 |
| Potassium (mg) | 451 |
| Calcium (mg) | 226 |
| Magnesium (mg) | 57 |
| Phosphorus (mg) | 224 |
| Iron (mg) | 2.1 |
| Copper (mg) | 0.3 |
| Zinc (mg) | 1.1 |
| Chloride (mg) | 190 |
| Manganese (mg) | 0.3 |
| Selenium (µg) | 3 |
| Iodine (µg) | 51 |
| Vitamin D (µg) | 0 |
| Vitamin E (mg) | 1.6 |
| Thiamin (mg) | 0.1 |
| Riboflavin (mg) | 0.5 |
| Niacin (mg) | 0.3 |
| Tryptophan/60 (mg) | 2.4 |
| Niacin equivalent (mg) | 2.7 |
| Vitamin B6 (mg) | 0.2 |
| Vitamin B12 (µg) | 2.1 |
| Folate (µg) | 9 |
| Pantothenate (mg) | 0.7 |
| Biotin (µg) | 2.4 |
| Vitamin C (mg) | 0 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 0 |
| AOAC fibre (g) | 0 |
| Cholesterol (mg) | 75 |
| Retinol (µg) | 66 |
| Carotene (µg) | 22 |
| Retinol Equivalent (µg) | 70 |