Calorie content Pacific mackerel. Chemical composition and nutritional value.

Nutritional value and chemical composition.

The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams edible part.
NutrientQuantityNorm**% of the norm in 100 g% of the norm in 100 kcal100% normal
Calorie value158 kCal1684 kCal9.4%5.9%1066 g
Proteins20.07 g76 g26.4%16.7%379 g
Fats7.89 g56 g14.1%8.9%710 g
Water70.15 g2273 g3.1%2%3240 g
Ash1.62 g~
Vitamins
Vitamin A, RE19 μg900 μg2.1%1.3%4737 g
Retinol0.019 mg~
Vitamin B1, thiamine0.111 mg1.5 mg7.4%4.7%1351 g
Vitamin B2, riboflavin0.421 mg1.8 mg23.4%14.8%428 g
Vitamin B4, choline66.9 mg500 mg13.4%8.5%747 g
Vitamin B5, pantothenic0.316 mg5 mg6.3%4%1582 g
Vitamin B6, pyridoxine0.33 mg2 mg16.5%10.4%606 g
Vitamin B9, folate2 μg400 μg0.5%0.3%20000 g
Vitamin B12, cobalamin4.4 μg3 μg146.7%92.8%68 g
Vitamin C, ascorbic2 mg90 mg2.2%1.4%4500 g
Vitamin D, calciferol9.1 μg10 μg91%57.6%110 g
Vitamin D3, cholecalciferol9.1 μg~
Vitamin E, alpha tocopherol, TE1 mg15 mg6.7%4.2%1500 g
Vitamin K, phylloquinone0.1 μg120 μg0.1%0.1%120000 g
Vitamin PP, NE8.32 mg20 mg41.6%26.3%240 g
Macronutrients
Potassium, K406 mg2500 mg16.2%10.3%616 g
Calcium, Ca23 mg1000 mg2.3%1.5%4348 g
Magnesium, Mg28 mg400 mg7%4.4%1429 g
Sodium, Na86 mg1300 mg6.6%4.2%1512 g
Sulfur, S200.7 mg1000 mg20.1%12.7%498 g
Phosphorus, P125 mg800 mg15.6%9.9%640 g
Trace Elements
Iron, Fe1.16 mg18 mg6.4%4.1%1552 g
Manganese, Mn0.015 mg2 mg0.8%0.5%13333 g
Copper, Cu93 μg1000 μg9.3%5.9%1075 g
Selenium, Se36.5 μg55 μg66.4%42%151 g
Zinc, Zn0.67 mg12 mg5.6%3.5%1791 g
Essential Amino Acids
Arginine *1.201 g~
valine1.034 g~
Histidine *0.591 g~
Isoleucine0.925 g~
leucine1.631 g~
lysine1.843 g~
methionine0.594 g~
threonine0.88 g~
tryptophan0.225 g~
phenylalanine0.783 g~
Replaceable amino acids
alanine1.214 g~
Aspartic acid2.055 g~
glycine0.963 g~
Glutamic acid2.996 g~
Proline0.71 g~
serine0.819 g~
tyrosine0.678 g~
Cysteine0.215 g~
Sterols
Cholesterol47 mgmax 300 mg
Saturated fatty acids
Saturated fatty acids2.247 gmax 18.7 г
12: 0 Lauric0.009 g~
14: 0 Myristic0.34 g~
16: 0 Palmitic1.389 g~
18: 0 Stearin0.441 g~
Monounsaturated fatty acids2.629 gmin 16.8 г15.6%9.9%
16: 1 Palmitoleic0.47 g~
18: 1 Olein (omega-9)1.328 g~
20: 1 Gadoleic (omega-9)0.325 g~
22: 1 Erucova (omega-9)0.485 g~
Polyunsaturated fatty acids1.94 gfrom 11.2 to 20.617.3%10.9%
18: 2 Linoleic0.116 g~
18: 3 Linolenic0.05 g~
18: 4 Styoride Omega-30.125 g~
20: 4 Arachidonic0.081 g~
20: 5 Eicosapentaenoic (EPA), Omega-30.509 g~
Omega-3 fatty acids1.739 gfrom 0.9 to 3.7100%63.3%
22: 5 Docosapentaenoic (DPC), Omega-30.123 g~
22: 6 Docosahexaenoic (DHA), Omega-30.932 g~
Omega-6 fatty acids0.197 gfrom 4.7 to 16.84.2%2.7%
 

The energy value is 158 kcal.

  • 3 oz = 85 g (134.3 kCal)
  • fillet = 225 g (355.5 kCal)
The horse mackerel is Pacific rich in vitamins and minerals such as: vitamin B2 – 23,4%, choline – 13,4%, vitamin B6 – 16,5%, vitamin B12 – 146,7%, vitamin D – 91%, vitamin PP – 41,6% , potassium – 16,2%, phosphorus – 15,6%, selenium – 66,4%
  • Vitamin B2 participates in redox reactions, enhances the color sensitivity of the visual analyzer and dark adaptation. Insufficient intake of vitamin B2 is accompanied by a violation of the condition of the skin, mucous membranes, impaired light and twilight vision.
  • Mixed is a part of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, acts as a lipotropic factor.
  • Vitamin B6 participates in the maintenance of the immune response, inhibition and excitation processes in the central nervous system, in the conversion of amino acids, in the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of erythrocytes, maintenance of the normal level of homocysteine ​​in the blood. Insufficient intake of vitamin B6 is accompanied by a decrease in appetite, a violation of the condition of the skin, the development of homocysteinemia, anemia.
  • Vitamin B12 plays an important role in the metabolism and conversion of amino acids. Folate and vitamin B12 are interrelated vitamins and are involved in blood formation. Lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, thrombocytopenia.
  • Vitamin D maintains homeostasis of calcium and phosphorus, carries out the processes of bone mineralization. Lack of vitamin D leads to impaired metabolism of calcium and phosphorus in bones, increased demineralization of bone tissue, which leads to an increased risk of osteoporosis.
  • Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal state of the skin, gastrointestinal tract and nervous system.
  • potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of nerve impulses, pressure regulation.
  • Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is a part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
  • Selenium – an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Beck disease (osteoarthritis with multiple deformities of the joints, spine and extremities), Keshan disease (endemic myocardiopathy), hereditary thrombastenia.
Tags: calorie content 158 ​​kcal, chemical composition, nutritional value, vitamins, minerals, what is useful Pacific horse mackerel, calories, nutrients, useful properties Pacific horse mackerel

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