Fish, Mackerel, Jack, Canned, Drained Solids

Serving Size 100 grams

Nutritional Value and Analysis

Fish, Mackerel, Jack, Canned, Drained Solids with a serving size of 100 grams has a total of 156 calories with 6.3 grams of fat. The serving size is equivalent to 100 grams of food and contains 56.7 calories from fat. This item is classified as finfish and shellfish products foods.

This food is a good source of protein, selenium, vitamin d, niacin, vitamin b-12, tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, tyrosine, valine and histidine .

Protein 45% of DV

A serving of 100 grams of fish, mackerel, jack, canned, drained solids has 45% of the recommended daily needs of protein.

Selenium 69% of DV

A serving of 100 grams of fish, mackerel, jack, canned, drained solids has 69% of the recommended daily needs of selenium.

Vitamin D 73% of DV

A serving of 100 grams of fish, mackerel, jack, canned, drained solids has 73% of the recommended daily needs of vitamin d.

Niacin 39% of DV

A serving of 100 grams of fish, mackerel, jack, canned, drained solids has 39% of the recommended daily needs of niacin.

Vitamin B-12 289% of DV

A serving of 100 grams of fish, mackerel, jack, canned, drained solids has 289% of the recommended daily needs of vitamin b-12.

Tryptophan 79% of DV

A serving of 100 grams of fish, mackerel, jack, canned, drained solids has 79% of the recommended daily needs of tryptophan.

Threonine 78% of DV

A serving of 100 grams of fish, mackerel, jack, canned, drained solids has 78% of the recommended daily needs of threonine.

Isoleucine 86% of DV

A serving of 100 grams of fish, mackerel, jack, canned, drained solids has 86% of the recommended daily needs of isoleucine.

Leucine 68% of DV

A serving of 100 grams of fish, mackerel, jack, canned, drained solids has 68% of the recommended daily needs of leucine.

Lysine 86% of DV

A serving of 100 grams of fish, mackerel, jack, canned, drained solids has 86% of the recommended daily needs of lysine.

Methionine 56% of DV

A serving of 100 grams of fish, mackerel, jack, canned, drained solids has 56% of the recommended daily needs of methionine.

Phenylalanine 42% of DV

A serving of 100 grams of fish, mackerel, jack, canned, drained solids has 42% of the recommended daily needs of phenylalanine.

Tyrosine 33% of DV

A serving of 100 grams of fish, mackerel, jack, canned, drained solids has 33% of the recommended daily needs of tyrosine.

Valine 77% of DV

A serving of 100 grams of fish, mackerel, jack, canned, drained solids has 77% of the recommended daily needs of valine.

Histidine 75% of DV

A serving of 100 grams of fish, mackerel, jack, canned, drained solids has 75% of the recommended daily needs of histidine.

Nutrition Facts

Serving Size 100g (about 3.52 oz)

Amount Per Serving
Calories 156 Calories from Fat 57
% Daily Value*
Total Fat 6.3g 10%
Saturated Fat 1.9g 9%
Trans Fat 0g
Cholesterol 79mg 26%
Sodium 379mg 16%
Total Carbohydrate 0g 0%
Dietary Fiber 0g 0%
Sugars 0g
Protein 23g
Vitamin A 9% Vitamin C 2%
Calcium 19% Iron 11%

* Percent Daily Values are based on a 2,000 calorie diet.

Vitamins

NutrientAmountDV %
Vitamin A433 IU9%
Vitamin A, RAE130 µg14%
Alpha Carotene0 µg-
Beta Carotene0 µg-
Beta Cryptoxanthin0 µg-
Lutein + zeaxanthin0 µg-
Lycopene0 µg-
Vitamin B-126.94 µg289%
Vitamin B-60.21 mg12%
Vitamin C0.9 mg2%
Vitamin D292 IU73%
→ Vitamin D37.3 µg-
Vitamin E1.03 mg7%
Vitamin K0.1 µg0%

Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.

Carbohydrates

NutrientAmountDV %
Carbohydrate0 g0%
Sugars0 g0%
Fiber0 g0%

Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.

Fats & Fatty Acids

NutrientAmountDV %
Fat6.3 g10%
Saturated Fats1.86 g9%
→ Butyric Acid0 g-
→ Caproic Acid0 g-
→ Caprylic Acid0 g-
→ Capric Acid0 g-
→ Lauric Acid0.01 g-
→ Myristic Acid0.29 g-
→ Palmitic Acid1.19 g-
→ Stearic Acid0.38 g-
Monounsaturated Fats2.23 g-
→ Palmitoleic Acid0.4 g-
→ Oleic Acid 1.13 g-
→ Gadoleic Acid0.28 g-
→ Erucic Acid0.41 g-
Polyunsaturated Fats1.65 g-
→ Linolenic Acid (18:2)0.1 g-
→ Linolenic Acid (18:3)0.04 g-
→ Parinaric Acid0.11 g-
→ Arachidonic Acid0.07 g-
→ Eicosapentaenoic Acid (EPA)0.43 g-
→ Docosapentaenoic Acid (DPA)0.1 g-
→ Docosahexaenoic Acid (DHA) 0.8 g-

Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.

Proteins & Amino Acids

NutrientAmountDV %
Protein23.19 g45%
→ Alanine1.4 g-
→ Arginine1.39 g-
→ Aspartic acid2.38 g-
→ Cystine0.25 g-
→ Glutamic acid3.46 g-
→ Glycine1.11 g-
→ Histidine0.68 g75%
→ Isoleucine1.07 g86%
→ Leucine1.89 g68%
→ Lysine2.13 g86%
→ Methionine0.69 g56%
→ Phenylalanine0.91 g42%
→ Proline0.82 g-
→ Serine0.95 g-
→ Threonine1.02 g78%
→ Tryptophan0.26 g79%
→ Tyrosine0.78 g33%
→ Valine1.2 g77%

Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.

Minerals

NutrientAmountDV %
Calcium241 mg19%
Copper0.15 mg17%
Iron2.04 mg11%
Magnesium37 mg9%
Manganese0.04 mg2%
Phosphorus301 mg24%
Potassium194 mg4%
Selenium37.7 µg69%
Sodium379 mg16%
Zinc1.02 mg9%

Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.

Sterols

NutrientAmountDV %
Cholesterol79 mg26%

Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.

Miscellaneous

NutrientAmountDV %
Alcohol0 g-
Ash1.73 g-
Caffeine0 mg-
Theobromine0 mg-
Water69.17 g-

Calories Burn off Time

How long would it take to burn off Fish, Mackerel, Jack, Canned, Drained Solids with 156calories? A brisk walk for 34 minutes, jogging for 16 minutes, or hiking for 26 minutes will help your burn off the calories in fish, mackerel, jack, canned, drained solids.

Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.

Physical ActivityBurn Off Time
Bicycling - 10 mph or less33 minutes
Dancing28 minutes
Golfing28 minutes
Hiking26 minutes
Light Gardening28 minutes
Stretching52 minutes
Walking - 3.5 mph34 minutes
Weight Training - light workout43 minutes
Aerobics20 minutes
Basketball21 minutes
Bicycling - 10 mph or more16 minutes
Running - 5 mph16 minutes
Swimming18 minutes
Walking - 4.5 mph21 minutes
Weight Training - vigorous workout21 minutes
Similar Food Items to Fish, Mackerel, Jack, Canned, Drained Solids
Name Calories Total Fat Proteins Carbohydrates
Fish, Herring, Atlantic, Cooked, Dry Heat20311.59g23.03g0g
Fish, Herring, Atlantic, Kippered21712.37g24.58g0g
Fish, Herring, Atlantic, Pickled26218g14.19g9.64g
Fish, Herring, Pacific, Raw19513.88g16.39g0g
Fish, Ling, Raw870.64g18.99g0g
Fish, Lingcod, Raw851.06g17.66g0g
Fish, Mackerel, Atlantic, Cooked, Dry Heat26217.81g23.85g0g
Fish, Mackerel, Atlantic, Raw20513.89g18.6g0g
Fish, Mackerel, King, Raw1052g20.28g0g
Footnotes

Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.

Dietary Recommendations

A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:

  • Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
  • A variety of whole fruits
  • Grains with at least half of which are whole grains
  • Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
  • Protein foods, including seafood, lean meats and poultry, eggs and nuts
  • Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium