Mackerel sits near the top of the fatty-fish shelf. 7.9 g fat, 20.1 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, Pacific and jack, mixed species, raw?
Mackerel, Pacific and jack, mixed species, raw is high in vitamin d. For the most accurate tracking of Mackerel, Pacific and jack, mixed species, 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.