Aquatic Foods
Mackerel, Indian Nutrition Facts
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 60% | |
| Calories | 118kcal / 2530kcal (4%) |
Macronutrients
Total Fat | 3.4 g/ 42g (8%) | ||||||
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Total Carbohydrates | 0 g/ 348g (0%) | ||||||
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Protein | 21.8 g/ 71g (30%) | ||||||
Vitamins
Vitamin A | 1.5 mcg RAE/ 700mcg RAE (0.21%) |
Vitamin C | 0 mg/ 70mg (0%) |
Vitamin B1 | 0.1 mg/ 1mg (8%) |
Vitamin B2 | 0.18 mg/ 1mg (13%) |
Vitamin B3 | 9.1 mg NE/ 16mg NE (56%) high |
Minerals
Calcium | 46 mg/ 750mg (6%) |
Iron | 1.4 mg/ 12mg (11%) |
Phosphorus | 212 mg/ 700mg (30%) source |
Sodium | 49 mg/ 1500mg (3%) low |
Allergen Info
Fish
Some descriptions on this page are generated with AI assistance to make nutrition information easier to understand. Nutritional data comes from trusted sources like DOST-FNRI and USDA.
What is this food?
AI-assisted Mackerel (Indian mackerel) is a fish that’s mainly used as a protein food. In a 100g serving, it has about 118 kcal and provides healthy “building blocks” for the body.
Why it matters to health
AI-assisted Mackerel is helpful because it supports muscle repair and growth (protein). It also has some fat, including saturated fat (0.8g per 100g) and cholesterol (39mg). For everyday health, the key is how it’s cooked and how often you eat it—especially if it’s prepared with lots of salt or paired with salty sauces. The sodium here is relatively low (49mg per 100g), but dishes like fried or salted versions can raise sodium quickly.
Healthier tips
AI-assisted - For your daily pattern (3 meals + 1–2 snacks), use mackerel as a main protein at lunch or dinner.
- Choose grilled, steamed, or lightly sautéed over deep-fried when possible.
- Pair with non-starchy vegetables (e.g., kangkong, pechay, talong, okra) and a sensible serving of rice or root crops.
- If using seasoning/sauce, go easy on salty ones (to keep sodium in check).
- Aim for variety: rotate with other proteins like chicken, eggs, tofu, and other fish.
Common Filipino dishes
Tinapang mackerel, Mackerel sinigang, Mackerel paksiw, Grilled mackerel with bagoong, Mackerel curry-style stew
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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