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🐟

●Low GI

★Natural

⚡High Potassium

Spanish Mackerel Calories

Rich in omega-3, high protein, low carbohydrate

CALORIES

205kcal

0low

POTASSIUM

340mg

FIBER

Spanish Mackerel Nutrition Facts

Selected: 100 g

205

KCAL / 100G

Carbs

· 0%

Protein

20.6g

· 40%

Fat

13.9g

· 60%

Fiber

Spanish Mackerel Vitamins & Minerals

Vitamins

B12

18µg · 750% DV

Vitamin D

16µg · 80% DV

6.8mg · 43% DV

0.6mg · 35% DV

Minerals

Selenium

36µg · 65% DV

Phosphorus

220mg · 31% DV

Iodine

40µg · 27% DV

Iron

2mg · 11% DV

Spanish Mackerel Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

Is Spanish Mackerel Processed?

NOVA 1

Unprocessed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Spanish Mackerel Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Spanish Mackerel Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Spanish Mackerel Fat Profile

SATURATED

3.2g

MONOUNSATURATED

5.1g

POLYUNSATURATED

3.1g

⚖️

Omega 6:3 ratio 0.1:1

Below the ideal 4:1 — a good omega balance.

Foods Similar to Spanish Mackerel

🐟

Air-fried salmon

208 kcal

🐟

Tuna, water-packed, drained

116 kcal

🐟

Canned tuna in water

96 kcal

🥗🐟

Salmon salad

120 kcal

🐟

Canned tuna (drained)

116 kcal

🐟

Light tuna

116 kcal

🐟

Tuna in oil, drained

198 kcal

🍢

Salmon Skewer

180 kcal

Spanish Mackerel — Frequently Asked Questions

How many calories and how much protein are in Spanish mackerel?

Spanish mackerel provides 205 calories and 20.6 g of protein per 100 g. The same serving contains 13.9 g of fat.

Is Spanish mackerel suitable for a keto diet?

Yes, Spanish mackerel contains 0 g of carbohydrates and is compatible with a keto diet. It has a glycemic index of 0, but it contains fish and is not suitable for people with fish allergies.

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Nutrition data compiled from USDA FoodData Central and scientific sources.