Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat: Nutrition Facts
Generic food Cooked Fish and Seafood
Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat contains 201 kcal per 100 g. A typical serving of 1 oz, boneless (28.4 g) provides about 57 kcal.
Roughly 53% of its calories come from protein, with 47% from fat and 0% from carbohydrates (estimated with general energy factors).
That is more energy than the typical item in finfish and shellfish products on FoodFactly, where the median is 119 kcal per 100 g across 286 foods.
100 g provides 176% of the Daily Value for Vitamin B12, 85% of the Daily Value for selenium and 67% of the Daily Value for Niacin (B3).
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 201 kcal | |
| Total fat ? | 10.1 g | 13% |
| Saturated fat ? | 2.9 g | 14% |
| Cholesterol ? | 60 mg | 20% |
| Sodium ? | 110 mg | 5% |
| Total carbohydrates Z | 0 g | 0% |
| Dietary fiber Z | 0 g | 0% |
| Total sugars Z | 0 g | |
| Protein ? | 25.7 g | 51% |
| Vitamin A C | 23 µg | 3% |
| Vitamin C ? | 2.1 mg | 2% |
| Vitamin D ? | 11.4 µg | 57% |
| Vitamin E C | 1.3 mg | 8% |
| Vitamin K C | 0.1 µg | 0.1% |
| Thiamin (B1) ? | 0.14 mg | 11% |
| Riboflavin (B2) ? | 0.54 mg | 42% |
| Niacin (B3) ? | 10.7 mg | 67% |
| Pantothenic acid (B5) ? | 0.37 mg | 7% |
| Vitamin B6 ? | 0.38 mg | 22% |
| Folate (B9) C | 2 µg | 0.5% |
| Vitamin B12 ? | 4.2 µg | 176% |
| Choline C | 83.6 mg | 15% |
| Calcium ? | 29 mg | 2% |
| Iron ? | 1.5 mg | 8% |
| Magnesium ? | 36 mg | 9% |
| Phosphorus ? | 160 mg | 13% |
| Potassium ? | 521 mg | 11% |
| Zinc ? | 0.86 mg | 8% |
| Copper ? | 0.12 mg | 13% |
| Manganese ? | 0.019 mg | 0.8% |
| Selenium I | 46.8 µg | 85% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 53%
- Fat 47%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein25.7 gin the top quarter of finfish and shellfish products (median 19.9 g)
- Fat10.1 gin the top quarter of finfish and shellfish products (median 2.7 g)
- Saturated fat2.9 gin the top quarter of finfish and shellfish products (median 0.63 g)
- Sodium110 mgabove the median for finfish and shellfish products (median 93.9 mg)
- Protein per 100 kcal12.8 gprotein density, useful for comparing foods with different calorie levels
- Water61.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 3.4 g |
|---|---|
| Polyunsaturated fat ? | 2.5 g |
Amino acids (18)
| Tryptophan ? | 0.29 g |
|---|---|
| Threonine ? | 1.1 g |
| Isoleucine ? | 1.2 g |
| Leucine ? | 2.1 g |
| Lysine ? | 2.4 g |
| Methionine ? | 0.76 g |
| Cystine ? | 0.28 g |
| Phenylalanine ? | 1 g |
| Tyrosine ? | 0.87 g |
| Valine ? | 1.3 g |
| Arginine ? | 1.5 g |
| Histidine ? | 0.76 g |
| Alanine ? | 1.6 g |
| Aspartic acid ? | 2.6 g |
| Glutamic acid ? | 3.8 g |
| Glycine ? | 1.2 g |
| Proline ? | 0.91 g |
| Serine ? | 1.1 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0.65 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 1.2 g |
| Linoleic acid (omega-6, 18:2) ? | 0.15 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 ? | 0 g |
| SFA 10:0 ? | 0 g |
| SFA 12:0 ? | 0.012 g |
| SFA 14:0 ? | 0.44 g |
| SFA 16:0 ? | 1.8 g |
| SFA 18:0 ? | 0.57 g |
| MUFA 18:1 ? | 1.7 g |
| PUFA 18:3 ? | 0.064 g |
| PUFA 20:4 ? | 0.1 g |
| MUFA 16:1 ? | 0.6 g |
| PUFA 18:4 ? | 0.16 g |
| MUFA 20:1 ? | 0.42 g |
| MUFA 22:1 ? | 0.62 g |
| PUFA 22:5 n-3 (DPA) ? | 0.16 g |
Carotenoids (8)
| Beta-carotene Z | 0 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol C | 23 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units C | 457 IU |
| Vitamin D3 (cholecalciferol) C | 11.4 µg |
| Cryptoxanthin, beta Z | 0 µg |
Other components (11)
| Water ? | 61.7 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 2.1 g |
| Theobromine Z | 0 mg |
| Energy ? | 841 kJ |
| Vitamin A, IU C | 77 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 2 µg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Other forms of Fish
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Fish, salmon, king, chinook, smoked and canned (Alaska Native) Cooked | 150 | 23.2 g | 0 g | 5.9 g |
| Fish, salmon, king, chinook, smoked, brined (Alaska Native) Cooked | 430 | 39.9 g | 0 g | 30 g |
| Fish, salmon, king, chinook, liver (Alaska Native) | 156 | 16.6 g | 4.3 g | 8 g |
| Fish, whitefish, broad, liver (Alaska Native) | 104 | 11 g | 5.1 g | 4.4 g |
| Fish, halibut, raw, with skin (Alaska Native) Raw | 116 | 20.5 g | 1.8 g | 2.9 g |
| Fish, salmon, coho (silver), raw (Alaska Native) Raw | 140 | 22.6 g | 0 g | 5.6 g |
| Fish, salmon, red, canned, bones removed (Alaska Native) Canned | 161 | 27.3 g | 0 g | 5.8 g |
| Fish, whitefish, eggs (Alaska Native) | 104 | 14.7 g | 4.9 g | 2.9 g |
| Fish, salmon, red, (sockeye), canned, smoked (Alaska Native) Cooked | 206 | 35.2 g | 0 g | 7.3 g |
| Fish, salmon, red, (sockeye), kippered (Alaska Native) | 141 | 24.5 g | 0 g | 4.8 g |
| Fish, salmon, king, with skin, kippered, (Alaska Native) | 209 | 23.2 g | 0 g | 13 g |
| Fish, sheefish, raw (Alaska Native) Raw | 115 | 22.3 g | 0 g | 2.8 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Mollusks, mussel, blue, cooked, moist heat Cooked | 172 | 23.8 g | 7.4 g | 4.5 g |
| Crustaceans, shrimp, mixed species, cooked, breaded and fried Cooked | 242 | 21.4 g | 11.5 g | 12.3 g |
| Calamari, cooked Cooked | 155 | 19.4 g | 3.8 g | 6.3 g |
| Crustaceans, spiny lobster, mixed species, cooked, moist heat Cooked | 143 | 26.4 g | 3.1 g | 1.9 g |
| Mollusks, abalone, mixed species, cooked, fried Cooked | 189 | 19.6 g | 11.1 g | 6.8 g |
| Mollusks, clam, mixed species, cooked, moist heat Cooked | 148 | 25.6 g | 5.1 g | 2 g |
| Mollusks, scallop, mixed species, cooked, breaded and fried Cooked | 216 | 18.1 g | 10.1 g | 10.9 g |
| Mollusks, squid, mixed species, cooked, fried Cooked | 175 | 17.9 g | 7.8 g | 7.5 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked fish?
100 g of cooked fish has 201 kcal. 1 oz, boneless (28.4 g): about 57 kcal. 1 cubic inch, boneless (17 g): about 34 kcal. 3 oz (85 g): about 171 kcal.
Is cooked fish high in protein?
Cooked fish contains 25.7 g of protein per 100 g (51% of the 50 g Daily Value), or 7.3 g in 1 oz, boneless (28.4 g). About 53% of its calories come from protein. Compared with other finfish and shellfish products, that is among the highest quarter (median 19.9 g).
How many carbs are in cooked fish?
Cooked fish has 0 g of total carbohydrates per 100 g, including 0 g of fiber and 0 g of sugars.
How much fat is in cooked fish?
Cooked fish contains 10.1 g of fat per 100 g, of which 2.9 g is saturated (14% of the Daily Value).
What vitamins and minerals does cooked fish contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B12 (176% DV), selenium (85% DV), Niacin (B3) (67% DV), Vitamin D (57% DV) and Riboflavin (B2) (42% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked fish?
100 g contains 110 mg of sodium, 5% of the 2,300 mg Daily Value.
Does fish have the same nutrition cooked and raw?
No. Per 100 g, fish, mackerel, Pacific and jack, mixed species, cooked, dry heat has 201 kcal, while fish, halibut, raw, with skin (Alaska Native) has 116 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 171994. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.