Fish, mackerel, baked or broiled: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Baked or broiled mackerel offers a rich, savory flavor with a tender, flaky texture, enhanced by simple seasonings and a quick cooking method. --- RECIPE --- Servings: 2 Prep Time: 5 minutes Ingredients: - 2 mackerel fillets (about 6 oz each) - 1 tbsp olive oil - 1/2 lemon, sliced - Salt and black pepper to taste - Fresh parsley, chopped (for garnish, optional) Instructions: 1. Preheat oven to 400°F (200°C) for baking, or preheat broiler. 2. Pat mackerel fillets dry with paper towels. Brush lightly with olive oil and season generously with salt and pepper. 3. Place fillets skin-side up on a baking sheet lined with parchment paper. 4. For baking: Bake for 12-15 minutes, or until the fish is opaque and flakes easily. 5. For broiling: Broil for 5-8 minutes, watching carefully, until the skin is crispy and the fish is cooked through. 6. Serve immediately with lemon slices and a sprinkle of fresh parsley.
Per 100g reference serving, Fish, mackerel, baked or broiled provides 237 kcal of energy, 24.9g protein (44% of calories), 0.01g total carbohydrates (0% of calories, including 0g dietary fiber and 0.01g sugars), and 14.3g total fat (56% of calories).
Vitamins Profile in Fish, mackerel, baked or broiled (Per 100g)
Track how Fish, mackerel, baked or broiled contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 2 mg | 2.2% DV |
| Vitamin D (D2 + D3) | 11.3 µg | 56.5% DV |
| Vitamin B12 (Cobalamin) | 4.92 µg | 100% DV |
| Vitamin A (RAE) | 40 µg | 4.4% DV |
| Vitamin E (Alpha-Tocopherol) | 1.92 mg | 12.8% DV |
| Vitamin K (Phylloquinone) | 3.9 µg | 3.2% DV |
| Vitamin B1 (Thiamin) | 0.117 mg | 9.8% DV |
| Vitamin B2 (Riboflavin) | 0.497 mg | 38.2% DV |
| Vitamin B3 (Niacin) | 10.3 mg | 64.6% DV |
| Vitamin B6 (Pyridoxine) | 0.398 mg | 23.4% DV |
| Total Folate (Vitamin B9) | 2 µg | 0.5% DV |
| Folate (Dietary Folate Equivalents) | 2 µg | 0.5% DV |
| Natural Food Folate | 2 µg | 0.5% DV |
| Choline | 83.5 mg | 15.2% DV |
| Preformed Retinol | 40 µg | 4.4% DV |
| Beta-Carotene | 9 µg | 0.2% DV |
Minerals & Electrolytes in Fish, mackerel, baked or broiled (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 1.45 mg | 8.1% DV |
| Calcium (Ca) | 29 mg | 2.2% DV |
| Magnesium (Mg) | 35 mg | 8.3% DV |
| Potassium (K) | 505 mg | 10.7% DV |
| Zinc (Zn) | 0.83 mg | 7.5% DV |
| Selenium (Se) | 45.3 µg | 82.4% DV |
| Phosphorus (P) | 156 mg | 12.5% DV |
| Copper (Cu) | 0.116 mg | 12.9% DV |
| Sodium (Na) | 322 mg | 14% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 1.16 g | 100% DV |
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.632 g | 100% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.207 g | 12.9% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.3 g | 9.3% DV |
| Monounsaturated Fat (MUFA) | 4.87 g | 16.2% DV |
| Polyunsaturated Fat (PUFA) | 3.71 g | 18.6% DV |
| Saturated Fat (SFA) | 3.98 g | 19.9% DV |
| Dietary Cholesterol | 62 mg | 20.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Fish, mackerel, baked or broiled contains 237 calories (kcal), 24.9g of protein, 0.01g of carbohydrates (0g fiber, 0.01g total sugars), and 14.3g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Fish, mackerel, baked or broiled has an estimated food pH of 6.2 and a Potential Renal Acid Load (PRAL) score of 6.1 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Fish, mackerel, baked or broiled: Fish. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Fish, mackerel, baked or broiled by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.