Fish, Mackerel, Pacific And Jack, Mixed Species, Cooked, Dry Heat
Serving Size 1 fillet
Nutritional Value and Analysis
Fish, Mackerel, Pacific And Jack, Mixed Species, Cooked, Dry Heat with a serving size of 1 fillet has a total of 353.76 calories with 17.81 grams of fat. The serving size is equivalent to 176 grams of food and contains 160.29 calories from fat. This item is classified as finfish and shellfish products foods.
This food is a good source of protein, selenium, vitamin d, riboflavin, niacin, vitamin b-6, vitamin b-12, tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, tyrosine, valine and histidine but is high in cholesterol.
Protein 89% of DV
A serving of 176 grams of fish, mackerel, pacific and jack, mixed species, cooked, dry heat has 89% of the recommended daily needs of protein.
Selenium 150% of DV
A serving of 176 grams of fish, mackerel, pacific and jack, mixed species, cooked, dry heat has 150% of the recommended daily needs of selenium.
Vitamin D 201% of DV
A serving of 176 grams of fish, mackerel, pacific and jack, mixed species, cooked, dry heat has 201% of the recommended daily needs of vitamin d.
Riboflavin 73% of DV
A serving of 176 grams of fish, mackerel, pacific and jack, mixed species, cooked, dry heat has 73% of the recommended daily needs of riboflavin.
Niacin 117% of DV
A serving of 176 grams of fish, mackerel, pacific and jack, mixed species, cooked, dry heat has 117% of the recommended daily needs of niacin.
Vitamin B-6 39% of DV
A serving of 176 grams of fish, mackerel, pacific and jack, mixed species, cooked, dry heat has 39% of the recommended daily needs of vitamin b-6.
Vitamin B-12 310% of DV
A serving of 176 grams of fish, mackerel, pacific and jack, mixed species, cooked, dry heat has 310% of the recommended daily needs of vitamin b-12.
Tryptophan 155% of DV
A serving of 176 grams of fish, mackerel, pacific and jack, mixed species, cooked, dry heat has 155% of the recommended daily needs of tryptophan.
Threonine 153% of DV
A serving of 176 grams of fish, mackerel, pacific and jack, mixed species, cooked, dry heat has 153% of the recommended daily needs of threonine.
Isoleucine 169% of DV
A serving of 176 grams of fish, mackerel, pacific and jack, mixed species, cooked, dry heat has 169% of the recommended daily needs of isoleucine.
Leucine 131% of DV
A serving of 176 grams of fish, mackerel, pacific and jack, mixed species, cooked, dry heat has 131% of the recommended daily needs of leucine.
Lysine 168% of DV
A serving of 176 grams of fish, mackerel, pacific and jack, mixed species, cooked, dry heat has 168% of the recommended daily needs of lysine.
Methionine 108% of DV
A serving of 176 grams of fish, mackerel, pacific and jack, mixed species, cooked, dry heat has 108% of the recommended daily needs of methionine.
Phenylalanine 82% of DV
A serving of 176 grams of fish, mackerel, pacific and jack, mixed species, cooked, dry heat has 82% of the recommended daily needs of phenylalanine.
Tyrosine 64% of DV
A serving of 176 grams of fish, mackerel, pacific and jack, mixed species, cooked, dry heat has 64% of the recommended daily needs of tyrosine.
Valine 149% of DV
A serving of 176 grams of fish, mackerel, pacific and jack, mixed species, cooked, dry heat has 149% of the recommended daily needs of valine.
Histidine 146% of DV
A serving of 176 grams of fish, mackerel, pacific and jack, mixed species, cooked, dry heat has 146% of the recommended daily needs of histidine.
Cholesterol 35% of DV
A serving of 176 grams of fish, mackerel, pacific and jack, mixed species, cooked, dry heat has 35% of the recommended daily intake of cholesterol.
Nutrition Facts
Serving Size 1 fillet (176 g)
| Amount Per Serving | ||
|---|---|---|
| Calories 353.76 | Calories from Fat 160 | |
| % Daily Value* | ||
| Total Fat 17.8g | 27% | |
| Saturated Fat 5.1g | 25% | |
| Trans Fat 0g | ||
| Cholesterol 105.6mg | 35% | |
| Sodium 193.6mg | 8% | |
| Total Carbohydrate 0g | 0% | |
| Dietary Fiber 0g | 0% | |
| Sugars 0g | ||
| Protein 45g | ||
| Vitamin A 3% | Vitamin C 6% |
| Calcium 4% | Iron 15% |
* Percent Daily Values are based on a 2,000 calorie diet.
Vitamins
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Vitamin A | 135.52 IU | 3% | |
| → Vitamin A, RAE | 40.48 µg | 5% | |
| → Alpha Carotene | 0 µg | - | |
| → Beta Carotene | 0 µg | - | |
| → Beta Cryptoxanthin | 0 µg | - | |
| → Lutein + zeaxanthin | 0 µg | - | |
| → Lycopene | 0 µg | - | |
| Vitamin B-12 | 7.44 µg | 310% | |
| Vitamin B-6 | 0.67 mg | 39% | |
| Vitamin C | 3.7 mg | 6% | |
| Vitamin D | 804.32 IU | 201% | |
| → Vitamin D3 | 20.06 µg | - | |
| Vitamin E | 2.2 mg | 15% | |
| Vitamin K | 0.18 µg | 0% |
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
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Carbohydrate | 0 g | 0% | |
| Sugars | 0 g | 0% | |
| Fiber | 0 g | 0% |
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
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Fat | 17.81 g | 27% | |
| Saturated Fats | 5.07 g | 25% | |
| → Butyric Acid | 0 g | - | |
| → Caproic Acid | 0 g | - | |
| → Caprylic Acid | 0 g | - | |
| → Capric Acid | 0 g | - | |
| → Lauric Acid | 0.02 g | - | |
| → Myristic Acid | 0.77 g | - | |
| → Palmitic Acid | 3.13 g | - | |
| → Stearic Acid | 0.99 g | - | |
| Monounsaturated Fats | 5.93 g | - | |
| → Palmitoleic Acid | 1.06 g | - | |
| → Oleic Acid | 3 g | - | |
| → Gadoleic Acid | 0.73 g | - | |
| → Erucic Acid | 1.09 g | - | |
| Polyunsaturated Fats | 4.38 g | - | |
| → Linolenic Acid (18:2) | 0.26 g | - | |
| → Linolenic Acid (18:3) | 0.11 g | - | |
| → Parinaric Acid | 0.28 g | - | |
| → Arachidonic Acid | 0.18 g | - | |
| → Eicosapentaenoic Acid (EPA) | 1.15 g | - | |
| → Docosapentaenoic Acid (DPA) | 0.28 g | - | |
| → Docosahexaenoic Acid (DHA) | 2.1 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
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Protein | 45.28 g | 89% | |
| → Alanine | 2.74 g | - | |
| → Arginine | 2.71 g | - | |
| → Aspartic acid | 4.64 g | - | |
| → Cystine | 0.49 g | - | |
| → Glutamic acid | 6.76 g | - | |
| → Glycine | 2.17 g | - | |
| → Histidine | 1.33 g | 146% | |
| → Isoleucine | 2.09 g | 169% | |
| → Leucine | 3.68 g | 131% | |
| → Lysine | 4.16 g | 168% | |
| → Methionine | 1.34 g | 108% | |
| → Phenylalanine | 1.77 g | 82% | |
| → Proline | 1.6 g | - | |
| → Serine | 1.85 g | - | |
| → Threonine | 1.99 g | 153% | |
| → Tryptophan | 0.51 g | 155% | |
| → Tyrosine | 1.53 g | 64% | |
| → Valine | 2.33 g | 149% |
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
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Calcium | 51.04 mg | 4% | |
| Copper | 0.21 mg | 23% | |
| Iron | 2.62 mg | 15% | |
| Magnesium | 63.36 mg | 15% | |
| Manganese | 0.03 mg | 1% | |
| Phosphorus | 281.6 mg | 23% | |
| Potassium | 916.96 mg | 20% | |
| Selenium | 82.37 µg | 150% | |
| Sodium | 193.6 mg | 8% | |
| Zinc | 1.51 mg | 14% |
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
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Cholesterol | 105.6 mg | 35% |
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
Calories Burn off Time
How long would it take to burn off Fish, Mackerel, Pacific And Jack, Mixed Species, Cooked, Dry Heat with 353.76calories? A brisk walk for 77 minutes, jogging for 36 minutes, or hiking for 59 minutes will help your burn off the calories in fish, mackerel, pacific and jack, mixed species, cooked, dry heat.
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 Activity | Burn Off Time |
|---|---|
| Bicycling - 10 mph or less | 74 minutes |
| Dancing | 64 minutes |
| Golfing | 64 minutes |
| Hiking | 59 minutes |
| Light Gardening | 64 minutes |
| Stretching | 118 minutes |
| Walking - 3.5 mph | 77 minutes |
| Weight Training - light workout | 98 minutes |
| Aerobics | 44 minutes |
| Basketball | 48 minutes |
| Bicycling - 10 mph or more | 36 minutes |
| Running - 5 mph | 36 minutes |
| Swimming | 42 minutes |
| Walking - 4.5 mph | 47 minutes |
| Weight Training - vigorous workout | 48 minutes |
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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