Cratox AI
fish mackerel pacific and
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Fish, mackerel, Pacific and jack

🔥 158 Calories
💪 20.1g Protein
🥑 7.9g Fat

At a glance

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

Category
Seafood
Fish, mackerel, Pacific and jack
Energy density
Moderate
158 kcal per 100g
Macro energy profile
Balanced
53% Protein · 0% Carbohydrates · 47% Fat
Glycemic profile
No GI data
No GI data
Notable signals
Very high in proteinVery high in vitamin DVery high in vitamin B3Very high in vitamin B12High in vitamin B2

Nutritional Information

158
kcal/100g
Protein
20.1g
Carbohydrates
0g
Fat
7.9g

About Fish, mackerel, Pacific and jack

Pacific and jack mackerel are oily fish species belonging to the Scombridae family, widely found in the Pacific Ocean. These fish are known for their rich flavor and are integral to various cuisines around the globe, particularly in Asian and Mediterranean dishes. Mackerel is often enjoyed grilled, smoked, or canned, making it a versatile ingredient in many culinary traditions. Nutritionally, Pacific and jack mackerel are an excellent source of protein, healthy fats, and essential vitamins and minerals. With approximately 20.10g of protein per 100g, they support muscle building and overall health. The fish is high in omega-3 fatty acids, which are beneficial for heart health and cognitive function. Additionally, mackerel contains vital nutrients like vitamin B12 and selenium, contributing to various bodily functions and promoting overall well-being.

Health Benefits

Supports heart health due to high omega-3 fatty acid content.
Promotes muscle growth and repair with high protein levels.
Enhances brain function and reduces cognitive decline.
Boosts immune system with vitamin D and selenium.
Improves skin health through healthy fats and antioxidants.
Aids in weight management by providing satiety with quality protein.
Contributes to healthy vision with vitamin A and omega-3s.
Supports bone health through vitamin D and calcium.
Reduces inflammation in the body, promoting overall health.
May help lower cholesterol levels, supporting cardiovascular health.

Recommended Food Pairings

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Mackerel and avocado - The creaminess of avocado complements the richness of mackerel, providing healthy fats.
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Mackerel and quinoa - A nutritious grain that adds fiber and protein, creating a balanced meal.
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Mackerel with leafy greens - Pairing with spinach or kale enhances vitamin intake and adds texture.
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Mackerel and citrus - Citrus fruits like oranges or lemons brighten the flavor and provide vitamin C.
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Mackerel and whole-grain bread - A hearty option for sandwiches, combining fiber and protein for a filling meal.

How to Consume

Serving size
Recommended serving is 150g.
Frequency
Consume 2-3 times per week.
  • •Grill or bake mackerel for a healthy preparation method.
  • •Incorporate mackerel into salads for added protein.
  • •Use canned mackerel in pasta dishes for convenience.
  • •Pair mackerel with whole grains for a balanced meal.
  • •Shred mackerel for tacos, enhancing flavor and nutrition.

Selection & Storage

How to choose:

  • ✓Select whole fish with bright, clear eyes and shiny scales.
  • ✓Check for a fresh sea smell; avoid fish with a strong fishy odor.
  • ✓Look for firm flesh that springs back when pressed.
  • ✓Choose fish that feels cold to the touch, indicating freshness.
Storage
Store in the refrigerator at temperatures below 4°C (39°F) in an airtight container.
Shelf life
Refrigerated for 1-2 days, up to 3 months if frozen.

Warnings & Contraindications

  • ⚠️Individuals with fish allergies should avoid mackerel.
  • ⚠️Pregnant women should limit intake due to mercury levels.
  • ⚠️Excessive consumption may lead to mercury exposure.
  • ⚠️Fish preparation should include thorough cooking to avoid foodborne illnesses.

Frequently Asked Questions

How many calories does Fish, mackerel, Pacific and jack have?

Fish, mackerel, Pacific and jack contains approximately 158 calories per 100 grams, making it a nutrient-dense choice for a balanced diet.

Is Fish, mackerel, Pacific and jack healthy?

Yes, Fish, mackerel, Pacific and jack is considered very healthy due to its high protein content, omega-3 fatty acids, and essential vitamins, which support heart health, brain function and overall wellness.

How should Fish, mackerel, Pacific and jack be stored?

Mackerel should be stored in the refrigerator at temperatures below 4°C (39°F) in an airtight container. For longer storage, it can be frozen for up to 3 months.

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

Eating Fish, mackerel, Pacific and jack provides numerous health benefits, including high-quality protein for muscle repair, omega-3 fatty acids for heart health, and vital nutrients like vitamin B12 for nerve function.

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

It is recommended to consume Fish, mackerel, Pacific and jack 2-3 times per week, with a serving size of about 150 grams per meal, to balance nutrient intake.

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