Fish And Seafood • Deep Nutrition Analytics
Fish, mackerel, jack, canned, drained solids
Fish, mackerel, jack, canned, drained solids is a fish and seafood providing 156 kcal per 100g serving, primarily fueled by protein (23.2g) for structured dietary protein for cellular and muscle maintenance. Standing out in micronutrient concentration, it provides 289% of your daily value for Vitamin B12 (6.94 µg) in a standard 100g portion. A higher calorie density (1.6 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 23.2 g
- Carbohydrates
- 0 g
- Fat
- 6.3 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Fish, mackerel, jack, canned, drained solids supplies 23.2g of protein per 100g, accounting for approximately 59% of its total caloric value. With minimal or zero carbohydrates, it delivers efficient amino acid density for muscular recovery and metabolic support.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total Sugars | 0 g |
| Energy | 653 kJ |
| Total lipid (fat) | 6.3 g |
| Carbohydrate, by difference | 0 g |
| Energy | 156 kcal |
| Protein | 23.2 g |
| Fiber, total dietary | 0 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B12 | 6.9 µg |
| Selenium | 37.7 µg |
| Vitamin D | 7.3 µg |
| Phosphorus | 301 mg |
| Calcium | 241 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 1 mg |
| Vitamin K (phylloquinone) | 0.1 µg |
| Vitamin D (D2 + D3), International Units | 292 IU |
| Vitamin A, IU | 433 IU |
| Vitamin A, RAE | 130 µg |
| Vitamin D3 (cholecalciferol) | 7.3 µg |
| Vitamin D (D2 + D3) | 7.3 µg |
| Vitamin B-6 | 0.2 mg |
| Vitamin C, total ascorbic acid | 0.9 mg |
| Vitamin B-12 | 6.9 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 241 mg |
| Potassium, K | 194 mg |
| Zinc, Zn | 1 mg |
| Iron, Fe | 2 mg |
| Magnesium, Mg | 37 mg |
| Phosphorus, P | 301 mg |
| Sodium, Na | 379 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
| Selenium, Se | 37.7 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Choline, total | 85 mg |
| Folate, DFE | 5 µg |
| Retinol | 130 µg |
| Folate, food | 5 µg |
| Water | 69.2 g |
| Isoleucine | 1.1 g |
| Leucine | 1.9 g |
| Lysine | 2.1 g |
| Cystine | 0.2 g |
| Valine | 1.2 g |
| Arginine | 1.4 g |
| Histidine | 0.7 g |
| Aspartic acid | 2.4 g |
| Serine | 0.9 g |
| SFA 16:0 | 1.2 g |
| SFA 18:0 | 0.4 g |
| MUFA 18:1 | 1.1 g |
| PUFA 18:2 | 0.1 g |
| PUFA 18:3 | 0 g |
| PUFA 20:4 | 0.1 g |
| PUFA 18:4 | 0.1 g |
| MUFA 20:1 | 0.3 g |
| MUFA 22:1 | 0.4 g |
| Fatty acids, total monounsaturated | 2.2 g |
| Fatty acids, total polyunsaturated | 1.6 g |
| Niacin | 6.2 mg |
| Pantothenic acid | 0.3 mg |
| Ash | 1.7 g |
| Tryptophan | 0.3 g |
| Threonine | 1 g |
| Methionine | 0.7 g |
| Phenylalanine | 0.9 g |
| Tyrosine | 0.8 g |
| Alanine | 1.4 g |
| Glutamic acid | 3.5 g |
| Glycine | 1.1 g |
| Proline | 0.8 g |
| Cholesterol | 79 mg |
| Fatty acids, total saturated | 1.9 g |
| Thiamin | 0 mg |
| Riboflavin | 0.2 mg |
| Folate, total | 5 µg |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0.3 g |
| PUFA 22:6 n-3 (DHA) | 0.8 g |
| MUFA 16:1 | 0.4 g |
| PUFA 20:5 n-3 (EPA) | 0.4 g |
| PUFA 22:5 n-3 (DPA) | 0.1 g |
Serving calculator
Nutritional Highlights & Outliers
Nutrient Density Payload
Contains 7 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Common serving sizes
- cup190 g
- oz, boneless28 g
- cubic inch16 g
- can (15 oz)361 g
Compare Fish, mackerel, jack, canned, drained solids with Category Peers
Fish, mackerel, spanish, cooked, dry heat vs Fish, mackerel, jack, canned, drained solids
Compared to Fish, mackerel, spanish, cooked, dry heat, Fish, mackerel, jack, canned, drained solids has 2% less protein and 1% lower calories per 100g.
Fish, spot, cooked, dry heat vs Fish, mackerel, jack, canned, drained solids
Compared to Fish, spot, cooked, dry heat, Fish, mackerel, jack, canned, drained solids has 2% less protein and 1% lower calories per 100g.
Frequently Asked Questions
How many calories are in Fish, mackerel, jack, canned, drained solids?
A standard 100-gram serving of Fish, mackerel, jack, canned, drained solids contains 156 calories (653 kJ), alongside 23.2g of protein, 0g of carbohydrates, and 6.3g of fat.
In common serving sizes:- 190g (cup): ~296 kcal
- 28g (oz, boneless): ~44 kcal
- 16g (cubic inch): ~25 kcal
Is Fish, mackerel, jack, canned, drained solids suitable for a keto or low-carb diet?
Yes. With only 0g of net carbs per 100g (0g total carbohydrates minus 0g dietary fiber), Fish, mackerel, jack, canned, drained solids is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Fish, mackerel, jack, canned, drained solids?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Fish, mackerel, jack, canned, drained solids are:
- Vitamin B12: 6.94 µg (289% of your daily value)
- Selenium: 37.7 µg (69% of your daily value)
- Vitamin D: 7.3 µg (37% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 175121).