USDA reference food · Finfish and Shellfish Products
Fish, mackerel, jack, canned, drained solids
1 cup of fish, mackerel, jack, canned, drained solids (190 g) has 300 calories, 44g of protein, 12g of fat and 0g of fiber (USDA FoodData Central, SR Legacy, FDC 175121). It is one of 16 USDA descriptions of mackerel.
FoodData Central 175121, SR Legacy, in the April 30, 2026 release; USDA record.
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g (SR Legacy), scaled to the portion. Check the USDA record.
- Protein per 100 g
- 23.2g
- more than 82% of 8,218 USDA reference foods
- Calories per 100 g
- 156
- more than 44% of reference foods
- Fiber per 100 g
- 0g
- more than 0% of reference foods
What a portion gives you
Ticks: 5% of the Daily Value (FDA: low) and 20% (high)
Source: USDA FoodData Central, SR Legacy (FDC 175121); FDA Daily Values, 21 CFR 101.9.
Also rich in
- Vitamin B1213 µg in 1 cup (190 g), 549% of the Daily Value
- Selenium72 µg in 1 cup (190 g), 130% of the Daily Value
- Niacin12 mg in 1 cup (190 g), 73% of the Daily Value
- Phosphorus572 mg in 1 cup (190 g), 46% of the Daily Value
- Copper0.3 mg in 1 cup (190 g), 31% of the Daily Value
- Riboflavin0.4 mg in 1 cup (190 g), 31% of the Daily Value
- Choline162 mg in 1 cup (190 g), 29% of the Daily Value
- Vitamin A247 µg RAE in 1 cup (190 g), 27% of the Daily Value
- Vitamin B60.4 mg in 1 cup (190 g), 23% of the Daily Value
- Zinc1.9 mg in 1 cup (190 g), 18% of the Daily Value
- Magnesium70 mg in 1 cup (190 g), 17% of the Daily Value
- Vitamin E2.0 mg in 1 cup (190 g), 13% of the Daily Value
Source: USDA FoodData Central (FDC 175121), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Where the calories come from: 0% carbohydrate, 38% fat and 62% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Where it sits among USDA reference foods
| Per 100 g | This food | Share with less |
|---|---|---|
| Calories | 156 | 44% |
| Protein | 23.2 g | 82% |
| Total fat | 6.30 g | 56% |
| Carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Total sugars | 0 g | 0% |
| Sodium | 379 mg | 77% |
Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.
Every nutrient in this record (87)
The portion is 1 cup (190 g); % DV is for that portion.
Energy, macronutrients and sugars (13)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 44.1 g | 23.2 g | 88% |
| Total lipid (fat) | 12.0 g | 6.30 g | 15% |
| Carbohydrate, by difference | 0 g | 0 g | 0% |
| Ash | 3.29 g | 1.73 g | |
| Energy | 296 kcal | 156 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 131 g | 69.2 g | |
| Total Sugars | 0 g | 0 g | |
| Fiber, total dietary | 0 g | 0 g | 0% |
| Cholesterol | 150 mg | 79.0 mg | 50% |
| Fatty acids, total saturated | 3.53 g | 1.86 g | 18% |
| Fatty acids, total monounsaturated | 4.23 g | 2.23 g | |
| Fatty acids, total polyunsaturated | 3.14 g | 1.65 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 458 mg | 241 mg | 35% |
| Iron, Fe | 3.88 mg | 2.04 mg | 22% |
| Magnesium, Mg | 70.3 mg | 37.0 mg | 17% |
| Phosphorus, P | 572 mg | 301 mg | 46% |
| Potassium, K | 369 mg | 194 mg | 8% |
| Sodium, Na | 720 mg | 379 mg | 31% |
| Zinc, Zn | 1.94 mg | 1.02 mg | 18% |
| Copper, Cu | 0.28 mg | 0.15 mg | 31% |
| Manganese, Mn | 0.076 mg | 0.040 mg | 3% |
| Selenium, Se | 71.6 µg | 37.7 µg | 130% |
Vitamins (25)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 247 µg | 130 µg | |
| Vitamin A, RAE | 247 µg | 130 µg | 27% |
| Carotene, beta | 0 µg | 0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 1.96 mg | 1.03 mg | 13% |
| Vitamin D3 (cholecalciferol) | 13.9 µg | 7.30 µg | |
| Vitamin D (D2 + D3) | 13.9 µg | 7.30 µg | 69% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 0 µg | 0 µg | |
| Vitamin C, total ascorbic acid | 1.71 mg | 0.90 mg | 2% |
| Thiamin | 0.076 mg | 0.040 mg | 6% |
| Riboflavin | 0.40 mg | 0.21 mg | 31% |
| Niacin | 11.7 mg | 6.18 mg | 73% |
| Pantothenic acid | 0.58 mg | 0.30 mg | |
| Vitamin B-6 | 0.40 mg | 0.21 mg | 23% |
| Folate, total | 9.50 µg | 5.00 µg | |
| Vitamin B-12 | 13.2 µg | 6.94 µg | 549% |
| Choline, total | 162 mg | 85.0 mg | 29% |
| Vitamin K (phylloquinone) | 0.19 µg | 0.10 µg | 0% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 9.50 µg | 5.00 µg | |
| Folate, DFE | 9.50 µg | 5.00 µg | 2% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.49 g | 0.26 g | |
| Threonine | 1.93 g | 1.02 g | |
| Isoleucine | 2.03 g | 1.07 g | |
| Leucine | 3.58 g | 1.89 g | |
| Lysine | 4.05 g | 2.13 g | |
| Methionine | 1.30 g | 0.69 g | |
| Cystine | 0.47 g | 0.25 g | |
| Phenylalanine | 1.72 g | 0.91 g | |
| Tyrosine | 1.49 g | 0.78 g | |
| Valine | 2.27 g | 1.20 g | |
| Arginine | 2.64 g | 1.39 g | |
| Histidine | 1.30 g | 0.68 g | |
| Alanine | 2.67 g | 1.40 g | |
| Aspartic acid | 4.51 g | 2.38 g | |
| Glutamic acid | 6.58 g | 3.46 g | |
| Glycine | 2.11 g | 1.11 g | |
| Proline | 1.56 g | 0.82 g | |
| Serine | 1.80 g | 0.95 g |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0.013 g | 0.0070 g | |
| SFA 14:0 | 0.55 g | 0.29 g | |
| SFA 16:0 | 2.25 g | 1.19 g | |
| SFA 18:0 | 0.71 g | 0.38 g | |
| MUFA 18:1 | 2.15 g | 1.13 g | |
| PUFA 18:2 | 0.19 g | 0.099 g | |
| PUFA 18:3 | 0.082 g | 0.043 g | |
| PUFA 20:4 | 0.13 g | 0.069 g | |
| PUFA 22:6 n-3 (DHA) | 1.51 g | 0.80 g | |
| MUFA 16:1 | 0.76 g | 0.40 g | |
| PUFA 18:4 | 0.20 g | 0.11 g | |
| MUFA 20:1 | 0.53 g | 0.28 g | |
| PUFA 20:5 n-3 (EPA) | 0.82 g | 0.43 g | |
| MUFA 22:1 | 0.79 g | 0.41 g | |
| PUFA 22:5 n-3 (DPA) | 0.20 g | 0.10 g |
Source: USDA FoodData Central, FDC 175121: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Other ways to eat mackerel
USDA lists 16 preparations of mackerel. The mackerel page puts them side by side, per 100 g and per portion.
Next questions
- Every common food in finfish and shellfish productscalories, protein, fat and carbohydrate side by side
- Foods high in proteinthis food has more protein per 100 g than 82% of reference foods
- Foods A to Z
- Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion
Sources for this page
- USDA FoodData Central
- this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- survey foods and their household portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, its rounding and the Daily Values. ecfr.gov
- 21 CFR 101 subpart D, Nutrient content claims
- the FDA thresholds the comparisons count. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov