Know what’s on your plate
Jack mackerel
Calories & nutrition facts
canned, drained solids
Nutrition facts
Per 100 g% DV- Calories 156 kcal —
- Protein 23 g 46%
- Carbohydrate 0 g 0%
- Fat 6.3 g 8%
- Saturated fat 1.9 g 9%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 379 mg 16%
- Cholesterol 79 mg 26%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 130 µg 14%
- Vitamin C 0.9 mg 1%
- Vitamin D 7.3 µg 37%
- Vitamin E 1 mg 7%
- Vitamin K 0.1 µg 0%
- Thiamin (B1) 0.04 mg 3%
- Riboflavin (B2) 0.21 mg 16%
- Niacin (B3) 6.2 mg 39%
- Pantothenic acid (B5) 0.31 mg 6%
- Vitamin B6 0.21 mg 12%
- Folate (B9) 5 µg 1%
- Vitamin B12 6.9 µg 289%
- Choline 85 mg 15%
Minerals
- Calcium 241 mg 19%
- Iron 2 mg 11%
- Magnesium 37 mg 9%
- Phosphorus 301 mg 24%
- Potassium 194 mg 4%
- Zinc 1 mg 9%
- Copper 0.15 mg 16%
- Manganese 0.04 mg 2%
- Selenium 37.7 µg 69%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 156 | 23 g | 0 g | 6.3 g |
| 1 × oz, boneless | 28.4 g | 44 | 6.6 g | 0 g | 1.8 g |
| 1 × cup | 190 g | 296 | 44 g | 0 g | 12 g |
| 1 × cubic inch | 16 g | 25 | 3.7 g | 0 g | 1 g |
| 1 × can (15 oz) | 361 g | 563 | 84 g | 0 g | 23 g |
| 2 × oz, boneless | 56.7 g | 88 | 13 g | 0 g | 3.6 g |
| ½ × oz, boneless | 14.2 g | 22 | 3.3 g | 0 g | 0.9 g |
| 3 × oz, boneless | 85.1 g | 133 | 20 g | 0 g | 5.4 g |
| 4 × oz, boneless | 113.4 g | 177 | 26 g | 0 g | 7.1 g |
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Questions about Jack mackerel
How do you cook jack mackerel in a frying pan?
Pat the fillets dry, season them and fry in a lightly oiled pan over medium heat for about 3–4 minutes per side, depending on thickness. They are ready when the flesh is opaque and flakes easily.
Can you eat canned jack mackerel straight from the tin?
Yes. It is already cooked, so you can drain it and add it to a salad, sandwich or rice bowl, or warm it gently in a pan. If the bones are included, they are usually soft enough to eat.
How should you store fresh jack mackerel?
Keep it covered in the coldest part of the fridge and use it within 1–2 days of buying it. To keep it longer, freeze it in an airtight wrapping; thaw it in the fridge before cooking.
What goes well with jack mackerel?
Its rich, savoury flavour works well with lemon, vinegar, mustard or chilli. Serve it with potatoes, crusty bread or rice, and add something crisp or sharp, such as a cucumber salad or pickled onions.
Can you use jack mackerel instead of sardines?
Yes, especially in fishcakes, pasta or sandwiches. Jack mackerel has a meaty texture and a fuller flavour, so flake it into the dish and add lemon or another sharp ingredient to balance it.
Is jack mackerel the same fish as mackerel?
No: jack mackerel and the fish commonly labelled mackerel are different kinds of fish, though both belong to the mackerel family. The listed mackerel has 196 kcal and 12.2 g of fat per 100 g, compared with 156 kcal and 6.3 g in jack mackerel.
What nutrients stand out in jack mackerel?
Jack mackerel is high in vitamin B12, vitamin D and selenium. A typical portion of 100 g provides 23 g of protein.
How can you tell when jack mackerel is cooked through?
The flesh should turn opaque and separate into flakes when pressed with a fork. For a temperature check, the thickest part should reach 63 °C.
Source: USDA FoodData Central 175121 · per 100 g · carbohydrate per EU label, fibre excluded
