Welcome to the nutritional iron content in 10 different types of mackerel, ranging from 2.28 mg to 0.44 mg per 100g. The basic type of mackerel is Fish, mackerel, salted, where the amount of iron in 100g is 1.4 mg. This is 10% of the iron RDA, from 100g of Fish, mackerel, salted.

The percentage of the recommended daily allowance (RDA) for iron is based on a 14 mg RDA level for a mature adult.

Top five mackerel products high in iron

Below is a summary list for the top five mackerel items ranked by the amount or level of iron in 100g.

At the bottom of the page is the full list for the 10 different types of mackerel based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the iron content in mackerel.

1. Fish, mackerel, king, cooked, dry heat : 2.28mg (16%RDA)
2. Fish, mackerel, jack, canned, drained solids : 2.04mg (15%RDA)
3. Fish, mackerel, king, raw : 1.78mg (13%RDA)
4. Fish, mackerel, Atlantic, raw : 1.63mg (12%RDA)
5. Fish, mackerel, Atlantic, cooked, dry heat : 1.57mg (11%RDA)

Following on from the five top mackerel items or products containing iron we have a more comprehensive break down of Fish, mackerel, salted, and the highest item containing iron which is Fish, mackerel, king, cooked, dry heat. We also give a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on the 10 types of mackerel. .

Fish, mackerel, salted - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Fish, mackerel, salted should be considered along with the iron content. This food profile is part of our list of food and drinks under the general group Finfish and Shellfish Products.Other important and iron related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving in your diet, the amount of Calories is 305 kcal (15% RDA), the amount of Protein is 18.5 g (33% RDA), the amount of Fat is 25.1 g (39% RDA) and the amount of Carbohydrate is 0 g. The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the iron levels in mackerel.

iron and nutrition facts in mackerel per 100g

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Fish, mackerel, salted has a nutritional value score of 14 out of 100.Comparing the iron content and the nutritional density in 100g for Fish, mackerel, salted; We class this as a medium to low iron content item.In terms of overall nutritional value we class this as an item with a medium nutritional density value.

Comparing iron in mackerel vs spinach

The amount of iron in spinach is 2.7 mg per 100g.As iron percentage of the RDA this is 19 %. Comparing with Fish, mackerel, salted, in 100g contains 1.4 mg of iron. As a percentage of the RDA this is 10 %. Therefore, spinach has 1.3 mg more iron than Fish, mackerel, salted. In terms of iron percentage this is 93 % more iron. Spinach has an overall nutritional value score of 68 out of 100, whereas Fish, mackerel, salted has a nutritional value score of 14 out of 100.

The highest content of iron in the food items under the general description or type of mackerel, is Fish, mackerel, king, cooked, dry heat with 2.28 mg of iron per 100g. Comparing spinach with Fish, mackerel, king, cooked, dry heat; spinach has 0.42 mg more iron than Fish, mackerel, king, cooked, dry heat. In terms of iron percentage this is 18 % more iron.

Amount of iron per 100 Calories

100 calories of fish, mackerel, salted is a serving size of 0.33 g, and the amount of Iron is 0.46 mg (3.28% RDA). Other important and related nutrients and macronutrients such as Fat, in 100 Calories are as follows; Protein 6.07 g (10.82% RDA), Fat 8.23 g (12.79% RDA), Carbohydrate 0 g (0% RDA). This is shown in the iron RDA percentage chart below, based on 100 Calories, along with the other important nutrients and macro nutrients. iron and nutrition facts in mackerel per 100 calories

Content per Typical Serving Size 1 cup, cooked (or 136 g)

For the food Fish, mackerel, salted the typical serving size is 1 cup, cooked (or 136 g) which contains 1.9 mg of Iron. The iron percentage of the recommended daily value for this serving is 14 %.

To give 100% of the RDA, 7.1 servings of the typical serving size 1 cup, cooked (or 136 g) give the complete RDA. In terms of the gram weight and total content for this serving the Calories content is 414.8 kcal, the Protein content is 25.16 g, the Fat content is 34.14 g and the Carbohydrate content is 0 g. The percentages are shown below in the iron chart, for the typical serving of iron and the related and important nutritional values.iron and nutritional content in mackerel

Macronutrients in Fish, mackerel, salted


The amount of protein, fat and carbs from this food described above is measured in grams per 100g and grams in a typical serving size (in this case 1 cup, cooked or 136 g), although it is also useful to give the number of calories from protein, fat and carbohydrate which are the most important macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 100.6 (kcal).The number of calories from Fat is 307.3 (kcal).The total calories from carbohydrate is 0.0 (kcal).iron, calories and nutritional content in mackerel

Milligrams of iron in mackerel (per 100g)

This list of 10 types of mackerel, is brought to you by www.dietandfitnesstoday.com and ranges from Fish, mackerel, king, cooked, dry heat through to Fish, mackerel, spanish, raw where all food items are ranked by the content or amount per 100g. The nutritional iron content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much iron in mackerel.

The list below gives the total iron content in the 10 items from the general description 'mackerel' each of which show the iron amount as well as Calories, Protein, Fat and Carbohydrate. Below, is the top 10 food items shown in the iron chart. This gives a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

mackerel iron per 100g

The corresponding nutritional value for mackerel based on our density score out of 100 (ranked by the amount of iron per 100g) is shown in the below nutritional density chart. mackerel iron per 100g

The corresponding Calories for mackerel ranked by the amount of iron per 100g is shown below in the mackerel calories chart. mackerel iron per 100g

Effect of Preparation and Storage on iron

The level of iron can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The number of food items classified as canned is 1 item. The highest amount of iron from the 1 canned items is in Fish, mackerel, jack, canned, drained solids where the level is 2.04 mg per 100g.The total food items which are raw is 4 items. The highest amount of iron from the 4 raw items is in Fish, mackerel, king, raw where the content is 1.78 mg per 100g. The number of food items which are cooked are 4 items. The highest amount of iron from the 4 cooked items is in Fish, mackerel, king, cooked, dry heat where the amount is 2.28 mg per 100g. Comparing raw and cooked mackerel shows that cooking can change the levels of iron by 0.5 mg in a 100g serving.

Average Content for mackerel

The average (or more correctly the arithmetic mean) amount of iron contained in 100g of mackerel, based on the list below of 10 different items under the general description of mackerel, is 1.45 mg of iron. This average value corresponds to 10.36 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Calories is 182.30 kcal, the average amount of Protein is 21.91 g, the average amount of Fat is 9.83 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Iron is found in Fish, mackerel, Atlantic, cooked, dry heat which in 100g contains 1.57 mg of Iron. This corresponds to 11 % of the recommended daily allowance. For this serving the amount of Calories is 262 kcal, the amount of Protein is 23.85 g, the amount of Fat is 17.81 g and the amount of Carbohydrate is 0 g.

Highest iron Content per 100g

Using the list below for the 10 different mackerel nutrition entries in our database, the highest amount of iron is found in Fish, mackerel, king, cooked, dry heat which contains 2.28 mg of iron per 100g. The associated percentage of RDA is 16 %. For this 100g serving the Calories content is 134 kcal, the Protein content is 26 g, the Fat content is 2.56 g, the Carbohydrate content is 0 g. chart to show highest iron in mackerel per 100g

The lowest amount of iron is in Fish, mackerel, spanish, raw which in 100g contains 0.44 mg of iron. This gives as percentage of the recommended daily allowance 3 % of the RDA. For this 100g serving the amount of Calories is 139 kcal, the amount of Protein is 19.29 g, the amount of Fat is 6.3 g, the amount of Carbohydrate is 0 g.

The difference between the highest and lowest values gives a iron range of 1.84 mg per 100g. The range for the other nutrients are as follows; 5 kcal for Calories, 6.71 g for Protein, 3.74 g for Fat, 0 g for Carbohydrate.

Highest Amount of iron per Serving

Please remember that the above gives an accurate value in 100g for high iron foods in your diet. For example 100g of Fish, mackerel, salted contains 1.4 mg of iron. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the iron nutritional content.

The food with the highest iron content per typical serving is Fish, mackerel, jack, canned, drained solids which contains 3.88 mg in 1 cup (or 190 g). The percentage of the recommended daily value for this serving is 28 %. For this serving the Calories content is 296.4 kcal, the Protein content is 44.06 g, the Fat content is 11.97 g and the Carbohydrate content is 0 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing iron which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of foods with iron.


Mackerel List, iron Content per 100g

1. Fish, mackerel, king, cooked, dry heat - Iron
  Nutritional Value : 16 / 100     food group - Finfish and Shellfish Products
  Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
  Profile for a 100g serving :
  2.28 mg (16%)134 kcal (7%)0 g (0%)2.56 g (4%)26 g (46%)
  Typical Serving size of .5 fillet (or 154g):
   3.51 mg (25%) 206.36 kcal (10%) 0 g (0%) 3.94 g (6%) 40.04 g (72%)
  Other serving sizes 3 oz (or 85g):
  1.94 mg (14%) 113.9 kcal (6%) 0 g (0%) 2.18 g (3%) 22.1 g (39%)
2. Fish, mackerel, jack, canned, drained solids - Iron
  Nutritional Value : 16 / 100     food group - Finfish and Shellfish Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.04 mg (15%)156 kcal (8%)0 g (0%)6.3 g (10%)23.19 g (41%)
  Typical Serving size of 1 cup (or 190g):
   3.88 mg (28%) 296.4 kcal (15%) 0 g (0%) 11.97 g (18%) 44.06 g (79%)
  Other serving sizes 1 oz and boneless (or 28.35g):
  0.58 mg (4%) 44.23 kcal (2%) 0 g (0%) 1.79 g (3%) 6.57 g (12%)
  Other serving sizes 1 cubic inch (or 16g):
  0.33 mg (2%) 24.96 kcal (1%) 0 g (0%) 1.01 g (2%) 3.71 g (7%)
  Other serving sizes 1 can (15 oz) (or 361g):
  7.36 mg (53%) 563.16 kcal (28%) 0 g (0%) 22.74 g (35%) 83.72 g (150%)
3. Fish, mackerel, king, raw - Iron
  Nutritional Value : 16 / 100     food group - Finfish and Shellfish Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.78 mg (13%)105 kcal (5%)0 g (0%)2 g (3%)20.28 g (36%)
  Typical Serving size of .5 fillet (or 198g):
   3.52 mg (25%) 207.9 kcal (10%) 0 g (0%) 3.96 g (6%) 40.15 g (72%)
  Other serving sizes 3 oz (or 85g):
  1.51 mg (11%) 89.25 kcal (4%) 0 g (0%) 1.7 g (3%) 17.24 g (31%)
4. Fish, mackerel, Atlantic, raw - Iron
  Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.63 mg (12%)205 kcal (10%)0 g (0%)13.89 g (21%)18.6 g (33%)
  Typical Serving size of 1 fillet (or 112g):
   1.83 mg (13%) 229.6 kcal (11%) 0 g (0%) 15.56 g (24%) 20.83 g (37%)
  Other serving sizes 3 oz (or 85g):
  1.39 mg (10%) 174.25 kcal (9%) 0 g (0%) 11.81 g (18%) 15.81 g (28%)
5. Fish, mackerel, Atlantic, cooked, dry heat - Iron
  Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.57 mg (11%)262 kcal (13%)0 g (0%)17.81 g (27%)23.85 g (43%)
  Typical Serving size of 1 fillet (or 88g):
   1.38 mg (10%) 230.56 kcal (12%) 0 g (0%) 15.67 g (24%) 20.99 g (37%)
  Other serving sizes 3 oz (or 85g):
  1.33 mg (10%) 222.7 kcal (11%) 0 g (0%) 15.14 g (23%) 20.27 g (36%)
6. Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat - Iron
  Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.49 mg (11%)201 kcal (10%)0 g (0%)10.12 g (16%)25.73 g (46%)
  Typical Serving size of 1 oz and boneless (or 28.35g):
   0.42 mg (3%) 56.98 kcal (3%) 0 g (0%) 2.87 g (4%) 7.29 g (13%)
  Other serving sizes 1 cubic inch and boneless (or 17g):
  0.25 mg (2%) 34.17 kcal (2%) 0 g (0%) 1.72 g (3%) 4.37 g (8%)
  Other serving sizes 1 fillet (or 176g):
  2.62 mg (19%) 353.76 kcal (18%) 0 g (0%) 17.81 g (27%) 45.28 g (81%)
  Other serving sizes 3 oz (or 85g):
  1.27 mg (9%) 170.85 kcal (9%) 0 g (0%) 8.6 g (13%) 21.87 g (39%)
7. Fish, mackerel, salted - Iron
  Nutritional Value : 14 / 100     food group - Finfish and Shellfish Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.4 mg (10%)305 kcal (15%)0 g (0%)25.1 g (39%)18.5 g (33%)
  Typical Serving size of 1 cup and cooked (or 136g):
   1.9 mg (14%) 414.8 kcal (21%) 0 g (0%) 34.14 g (53%) 25.16 g (45%)
  Other serving sizes 1 cubic inch and boneless (or 17g):
  0.24 mg (2%) 51.85 kcal (3%) 0 g (0%) 4.27 g (7%) 3.15 g (6%)
  Other serving sizes 1 piece (5-1/2 x 1-1/2 x 1/2) (or 80g):
  1.12 mg (8%) 244 kcal (12%) 0 g (0%) 20.08 g (31%) 14.8 g (26%)
8. Fish, mackerel, Pacific and jack, mixed species, raw - Iron
  Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.16 mg (8%)158 kcal (8%)0 g (0%)7.89 g (12%)20.07 g (36%)
  Typical Serving size of 1 fillet (or 225g):
   2.61 mg (19%) 355.5 kcal (18%) 0 g (0%) 17.75 g (27%) 45.16 g (81%)
  Other serving sizes 3 oz (or 85g):
  0.99 mg (7%) 134.3 kcal (7%) 0 g (0%) 6.71 g (10%) 17.06 g (30%)
9. Fish, mackerel, spanish, cooked, dry heat - Iron
  Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.74 mg (5%)158 kcal (8%)0 g (0%)6.32 g (10%)23.59 g (42%)
  Typical Serving size of 1 fillet (or 146g):
   1.08 mg (8%) 230.68 kcal (12%) 0 g (0%) 9.23 g (14%) 34.44 g (62%)
  Other serving sizes 3 oz (or 85g):
  0.63 mg (5%) 134.3 kcal (7%) 0 g (0%) 5.37 g (8%) 20.05 g (36%)
10. Fish, mackerel, spanish, raw - Iron
  Nutritional Value : 16 / 100     food group - Finfish and Shellfish Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.44 mg (3%)139 kcal (7%)0 g (0%)6.3 g (10%)19.29 g (34%)
  Typical Serving size of 1 fillet (or 187g):
   0.82 mg (6%) 259.93 kcal (13%) 0 g (0%) 11.78 g (18%) 36.07 g (64%)






iron and Nutritional Values - Top 221 Foods

Vegetables

leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus, pumpkin, radishes, taro, turnips, okra, rhubarb, sweet corn, cowpeas, seaweed, broadbeans

Fruits

a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes, fruit salad, persimmons

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops, crab, lobster, oysters, herring, haddock, halibut, mackerel, pike, pollock, trout

Drinks

coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice, energy drinks, soft drinks, grapefruit juice, lemon juice, lemonade

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts, chestnuts, coconut meat, ginkgo nuts, mixed nuts, macadamia nuts

Beans and Lentils

soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, baked beans

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages, chicken light meat, chicken dark meat, chicken leg, fried chicken, roasted chicken, chicken thigh, chicken wings, duck, goose, pheasant, quail, pigeon, turkey light meat, turkey dark meat, turkey breast, turkey leg, turkey wing, emu, ostrich, frankfurter, pate, pork sausage, salami, bratwurst, pork loin, ground pork, lamb shank, veal, bison, beef liver, beef ribs

Fast Foods

french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac

Dairy and Cheese

ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese, mozzarella, low fat yogurt

Bread, Rice, Grains and Pasta

rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice, cooked egg, mexican cheese, fruit yogurt

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley, spices, chili sauce

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate, puddings, frozen yogurt, a snickers bar, croissants, danish pastry, english muffins, blueberry muffins, pie, pop tarts, coffeecake, crackers, potato chips, rice cakes, tortilla chips, fudge, puddings, syrups, dark chocolate, sundae, pretzels, pop tarts

Breakfast Cereal

granola, cheerios, oatmeal, kelloggs cereals, general mills cereals

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats, salad dressing, tomato soup, mushroom soup, chicken soup, vegetable soup, infant formula, cooking oil, shortening, fish oil, soybean oil, soy protein, gravy, raisins, currants, balsam pear, succotash, macaroni, egg noodles, japanese noodles, macaroni and cheese, burrito