Mackerel sits near the top of the fatty-fish shelf. 14 g fat, 19 g protein per 100 g. A meta-analysis of 17 cohorts (Giosuè et al., Adv Nutr 2022) linked fatty fish to CVD RR 0.92. Mackerel cooking loss runs 20–30% (Sobral et al., 2021). A full fillet is typically 130–180 g.
How should I track Mackerel, Atlantic, raw?
Mackerel, Atlantic, raw is high in vitamin d. For the most accurate tracking of Mackerel, Atlantic, raw, weigh it raw and boneless. Fish loses 15–25% of its weight during cooking as water evaporates (USDA cooking yield data). If you are using canned fish, the drained weight is what matters — the difference between oil-packed and water-packed can be 40–80 calories per can. A quick drain-and-weigh habit saves you from hidden calories. Also keep in mind that smoked or cured fish has different values than fresh due to moisture loss and added salt.