Mackerel

Mackerel

4 oz mackerel (fresh, uncooked) contains:

216 cal;
21.5 gm protein (complete);
13.8 gm fat;
5.7 mg calcium;
271 mg phosphorus;
1.1 mg iron;
510 units A;
.16 mg B-1;
.37 mg B-2;
9.3 mg niacin;
75 gm cholesterol;
32 mg magnesium.

One of the more important food fishes, mackerel is an ocean fish, providing iodine necessary to the health and function of the thyroid gland, and beneficial trace minerals. Mackerel has a high proportion of protein, needed for production of energy, for formation of muscles and production of hormones and antibodies, for burning fat, and for prevention of low blood sugar. This is one of the more highly caloric of fish, but it provides such good nutrition, especially B vitamins, that it can be included on a healthful reducing diet.