Cratox AI
fish mackerel jack
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Fish, mackerel, jack

🔥 156 Calories
💪 23.2g Protein
🥑 6.3g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Seafood
Fish, mackerel, jack
Energy density
Moderate
156 kcal per 100g
Macro energy profile
Protein-led
62% Protein · 0% Carbohydrates · 38% Fat
Glycemic profile
No GI data
No GI data
Notable signals
Very high in proteinVery high in vitamin B12High in vitamin DHigh in vitamin B3High in phosphorus

Nutritional Information

156
kcal/100g
Protein
23.2g
Carbohydrates
0g
Fat
6.3g

About Fish, mackerel, jack

Fish, mackerel, jack is a species of fish primarily found in tropical and subtropical waters. Known for its rich flavor and oily texture, this fish is popular in various cuisines around the world, particularly in Asian dishes. Mackerel is often enjoyed grilled, smoked, or canned, making it a versatile option in the culinary world. Its high-fat content is mostly composed of omega-3 fatty acids, which are beneficial for heart health and overall wellness. Nutritionally, mackerel is an excellent source of protein, providing 23.20g per 100g serving, along with essential vitamins and minerals such as Vitamin B12, iron, and selenium. With only 6.30g of fat, it is a healthy choice for those seeking to maintain a balanced diet. Additionally, its zero carbohydrate content makes it suitable for low-carb diets. Mackerel can be consumed several times a week to reap its numerous health benefits, including supporting brain health and reducing inflammation.

Health Benefits

Rich in omega-3 fatty acids which support heart health.
High protein content aids in muscle building and repair.
Contains Vitamin B12 which is crucial for nerve function.
Provides selenium, an important antioxidant for immune function.
May reduce inflammation and lower the risk of chronic diseases.
Supports healthy skin due to its healthy fat content.
Aids in weight management as a high-protein, low-carb food.
Promotes eye health through its nutrient profile.
May improve mood and cognitive function due to omega-3s.
Supports metabolic health and may reduce the risk of type 2 diabetes.

Recommended Food Pairings

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Mackerel with lemon and dill - enhances flavor and adds freshness.
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Mackerel with quinoa - offers a complete protein and fiber boost.
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Mackerel with roasted vegetables - provides a colorful, nutrient-dense meal.
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Mackerel with avocado - combines healthy fats for heart health.
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Mackerel with whole grain bread - creates a satisfying, healthy sandwich.

How to Consume

Serving size
Recommended serving is 150g.
Frequency
Recommended frequency is 2-3 times per week.
  • •Grill mackerel with herbs for a flavorful dish.
  • •Canned mackerel can be used in salads for added protein.
  • •Smoke mackerel for a different flavor profile.
  • •Bake mackerel with a crust of breadcrumbs for added texture.
  • •Pair mackerel with a side of steamed greens for a balanced meal.

Selection & Storage

How to choose:

  • ✓Look for firm, shiny skin when selecting fresh mackerel.
  • ✓Choose fish with bright, clear eyes as an indicator of freshness.
  • ✓Avoid fish with a strong fishy odor, which indicates spoilage.
  • ✓Check for moist gills that are bright red or pink.
Storage
Store in the refrigerator at temperatures below 4°C (39°F) in a sealed container.
Shelf life
Can be stored for up to 5 days refrigerated, or up to 3 months frozen.

Warnings & Contraindications

  • ⚠️Individuals with fish allergies should avoid mackerel.
  • ⚠️Those on anticoagulant medications should consult a doctor due to omega-3 content.
  • ⚠️Pregnant women should limit intake of high-mercury fish.
  • ⚠️Excessive consumption may lead to increased mercury exposure.
  • ⚠️Overcooking can lead to a loss of healthy fats and nutrients.

Frequently Asked Questions

How many calories does Fish, mackerel, jack have?

Fish, mackerel, jack contains approximately 156 calories per 100 grams. This calorie content primarily comes from its protein and fat content, making it a nutritious choice for those looking to maintain a balanced diet.

Is Fish, mackerel, jack healthy?

Yes, Fish, mackerel, jack is considered very healthy as it is rich in omega-3 fatty acids, high-quality protein, and essential vitamins such as B12. Regular consumption can support heart health, brain function, and overall well-being.

How should Fish, mackerel, jack be stored?

Fish, mackerel, jack should be stored in the refrigerator below 4°C (39°F) in a sealed container to maintain freshness. If not consumed within a few days, it can be frozen for up to 3 months.

What are the benefits of eating Fish, mackerel, jack?

Eating Fish, mackerel, jack provides numerous benefits, including high protein content, heart-healthy omega-3 fatty acids, and essential vitamins and minerals. It's beneficial for brain health, reducing inflammation, and supporting overall health.

How much Fish, mackerel, jack can I eat per day?

It's generally recommended to consume Fish, mackerel, jack about 2-3 times per week, with a serving size of around 150g. This allows you to enjoy its health benefits while balancing your overall dietary intake.

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