Fish, mackerel, spanish, raw
FDC 173673oz (85 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 68 · -7 vs Fish & seafood medianOn our Nutrient Density Score, which measures beneficial nutrients per calorie relative to the foods we cover, Fish, mackerel, spanish, raw is a strongly nutrient-dense choice at 68 of 100. Within fish & seafood it ranks 41 of 60. Per 100 grams it is an excellent source of protein (39% DV). Most of its 139 calories per 100 grams come from protein.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 139 kcal | 7% |
| Total fat | 6.3 g | 8% |
| Saturated fat | 1.8 g | 9% |
| Cholesterol | 76 mg | 25% |
| Sodium | 59 mg | 3% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 19 g | 39% |
| Potassium | 446 mg | 9% |
| Calcium | 11 mg | 1% |
| Iron | 0.44 mg | 2% |
| Magnesium | 33 mg | 8% |
| Vitamin C | 1.6 mg | 2% |
| Vitamin A | 39 µg | 4% |
| Vitamin E | 0.69 mg | 5% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 118 kcal | 6% |
| Total fat | 5.4 g | 7% |
| Saturated fat | 1.6 g | 8% |
| Cholesterol | 65 mg | 22% |
| Sodium | 50 mg | 2% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 16 g | 33% |
| Potassium | 379 mg | 8% |
| Calcium | 9.4 mg | 1% |
| Iron | 0.37 mg | 2% |
| Magnesium | 28 mg | 7% |
| Vitamin C | 1.4 mg | 2% |
| Vitamin A | 33 µg | 4% |
| Vitamin E | 0.59 mg | 4% |
Source: USDA FoodData Central · Public domain
FDC 173673Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the fish & seafood median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Fish, salmon, pink, rawDensity 70 vs 68Fish, spot, rawDensity 70 vs 68Fish, swordfish, rawDensity 70 vs 68