Nutrients in Mackerel
In one serving: 100 g cooked
Share of the daily amount
| Nutrient | Amount | women 19–50 | men 19–50 |
|---|---|---|---|
| Vitamin B12 (cobalamin) | 19 mcg | 792% | 792% |
| Selenium | 52 mcg | 95% | 95% |
| Vitamin D | 12 mcg | 80% | 80% |
| Vitamin B3 (niacin) | 6.8 mg NE | 49% | 43% |
| Vitamin B6 (pyridoxine) | 0.46 mg | 35% | 35% |
| Magnesium | 97 mg | 31% | 24% |
| Choline | 95 mg | 22% | 17% |
Values marked NIH were checked against the food tables of the NIH Office of Dietary Supplements; the others are approximate and unchecked. Real foods vary with variety, brand, soil and cooking.
Dishes that use it
- Grilled mackerel with bulgur and tomato-parsley salad
- Grilled mackerel with potato and cabbage salad
- Mackerel on whole-wheat toast with cabbage salad
- Rice with mackerel, egg and cabbage
- Grilled mackerel with rice, cabbage and edamame
- Grilled mackerel with plantain and tomato salad
- Mackerel with miso-style glaze, rice and cabbage
- Mackerel with sweet potato and greens
General information for healthy people. It does not diagnose, treat or replace advice from a doctor, pharmacist or dietitian. Not reviewed by a clinician.
Page updated: 2026-10-08 · By Prof. E. Shalaan, Applied Sciences and AI (ASAI)