Aquatic Foods
Mackerel, Spanish Nutrition Facts
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 69% | |
| Calories | 80kcal / 2530kcal (3%) |
Macronutrients
Total Fat | 1.1 g/ 42g (2%) low | ||||
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Total Carbohydrates | 0 g/ 348g (0%) | ||||
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Protein | 17.6 g/ 71g (24%) | ||||
Vitamins
Vitamin A | 12.5 mcg RAE/ 700mcg RAE (1%) |
Vitamin C | 0 mg/ 70mg (0%) |
Vitamin B1 | 0.03 mg/ 1mg (2%) |
Vitamin B2 | 0.08 mg/ 1mg (6%) |
Vitamin B3 | 5.7 mg NE/ 16mg NE (35%) high |
Minerals
Calcium | 23 mg/ 750mg (3%) |
Iron | 1 mg/ 12mg (8%) |
Phosphorus | 236 mg/ 700mg (33%) high |
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 (Spanish mackerel), a type of fish that’s usually eaten as a main protein—often grilled, steamed, or cooked with spices.
Why it matters to health
AI-assisted Mackerel is a good protein choice for your meals and snacks because it helps keep you full and supports muscle repair and growth. In this serving, it has low calories (about 80 kcal per 100 g) and very little to no carbs. It also provides some healthy fats, but it has some saturated fat (0.32 g) and sodium (49 mg), so it’s best to pair it with plenty of vegetables and avoid making it the only salty element in your plate (especially if it’s cooked with salty sauces).
Healthier tips
AI-assisted - For your 3 full meals, aim for 1 palm-sized serving of mackerel per meal, then add 1–2 cups of non-starchy vegetables (like kangkong, pechay, talong, or okra).
- If it’s canned or salted, rinse if the label allows, and balance the rest of the day with lower-sodium foods.
- Choose cooking methods like grilling, steaming, or simmering instead of deep-frying.
- For snacks, pair with unsalted sides (e.g., fruit or yogurt) rather than more salty crackers.
Common Filipino dishes
Spanish mackerel (tulingan) sinigang, tinolang tulingan, grilled tulingan, tulingan with toyo and calamansi, tulingan paksiw
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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