Mackerel (Pacific Jack, Mixed Species, Cooked with Dry Heat)
Mackerel, specifically from the Pacific Jack species and cooked using dry heat, is a highly nutritious fish that offers a substantial protein source and is rich in essential nutrients. Known for its rich, distinctive flavor, mackerel is often enjoyed in various culinary dishes due to its versatile cooking methods and impressive health benefits.
Nutritional Information
Below is the detailed nutritional profile for Pacific Jack mackerel, cooked using dry heat:
| Nutrient | Amount |
|---|---|
| Energy | 201.0 kcal |
| Protein | 25.73 g |
| Total Fat | 10.12 g |
| Saturated Fats | 2.88 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 29.0 mg |
| Iron | 1.49 mg |
| Magnesium | 36.0 mg |
| Phosphorus | 160.0 mg |
| Potassium | 521.0 mg |
| Sodium | 110.0 mg |
| Zinc | 0.86 mg |
| Copper | 0.119 mcg |
| Manganese | 0.019 mg |
| Selenium | 46.8 mcg |
| Vitamin C | 2.1 mg |
| Thiamine (B1) | 0.135 mg |
| Riboflavin (B2) | 0.54 mg |
| Niacin (B3) | 10.667 mg |
| Vitamin B6 | 0.381 mg |
| Folate | 2.0 mcg |
| Vitamin B12 | 4.23 mcg |
| Vitamin A | 23.0 mcg |
| Vitamin E | 1.25 mg |
| Vitamin D2 | 11.4 mcg |
Allergen Information
Mackerel, like other fish, is a common allergen and may cause an allergic reaction in individuals with fish allergies. It is crucial to ensure that those with seafood sensitivities avoid consumption. Additionally, mackerel may contain trace amounts of histamines, which can trigger allergic reactions in certain individuals.
Dietary Preferences
Mackerel is naturally gluten-free, making it suitable for individuals with gluten sensitivities or those following a gluten-free diet. It is also an excellent choice for those following a low-carb, high-protein, and low-sugar diet. Additionally, mackerel is rich in omega-3 fatty acids, which makes it an ideal option for those seeking heart-healthy foods.
This fish is also keto-friendly and a great choice for those looking to increase their intake of essential fatty acids while maintaining a balanced and nutritious diet. The presence of significant amounts of vitamins D, B12, and selenium further enhances its appeal for those aiming to improve bone health, support immune function, and boost overall vitality.
Health Benefits and Advice
Mackerel is a powerhouse of nutrition, making it an excellent addition to a balanced diet. The high protein content supports muscle growth and repair, while the omega-3 fatty acids contribute to cardiovascular health, reducing inflammation, and promoting optimal brain function. Mackerel is also beneficial for bone health, thanks to its substantial amounts of vitamin D and calcium.
Its high potassium content helps regulate blood pressure and fluid balance, supporting kidney function and reducing the risk of hypertension. The selenium in mackerel acts as a potent antioxidant, which can protect cells from damage and support thyroid function.
For individuals looking to increase their intake of vitamin B12, mackerel provides an impressive dose, which plays a crucial role in red blood cell formation and neurological health. Moreover, itβs an excellent source of niacin (B3), which supports the metabolism of carbohydrates, fats, and proteins, ensuring that your body efficiently converts food into energy.
Conclusion
Incorporating Pacific Jack mackerel into your meals offers not only delicious, savory flavors but also a rich nutrient profile. Whether grilled, baked, or prepared in other dry heat cooking methods, this fish provides essential vitamins and minerals, making it a fantastic choice for anyone looking to improve their diet and overall well-being. With its high protein content, heart-healthy fats, and rich mineral composition, mackerel is a nutritious option that fits well into many dietary preferences and culinary creations.
