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How Many Calories in Fish, Mackerel, Jack, Canned?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 44 kcal | 6.6g |
| 100g | 156 kcal | 23.2g |
A fish, mackerel, jack, canned contains 156 calories per 100g. A typical 1 oz, boneless (28g) provides about 44 calories. Fish, Mackerel, Jack, Canned is moderate in calories and is a good source of protein. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Fish, Mackerel, Jack, Canned Nutrition Facts
| Nutrient | Per 100g | Per serving (28g) |
|---|---|---|
| Calories | 156 kcal | 44 kcal |
| Protein | 23.2g | 6.5g |
| Carbohydrates | 0.0g | 0.0g |
| of which Sugars | 0.0g | 0.0g |
| Fat | 6.3g | 1.8g |
| of which Saturates | 1.9g | 0.5g |
| Fibre | 0.0g | 0.0g |
| Sodium | 379.0mg | 106mg |
| Potassium | 194.0mg | 54mg |
| Calcium | 241.0mg | 67mg |
| Iron | 2.0mg | 0.6mg |
| Vitamin C | 0.9mg | 0.3mg |
| Vitamin A | 130.0µg | 36µg |
| Selenium | 37.7µg | 11µg |
| Riboflavin (B2) | 0.2mg | 0.1mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- High in protein (46% DV) — an excellent source
- A good source of calcium (19% DV)
- A good source of iron (11% DV)
- A good source of vitamin A (14% DV)
- High in selenium (69% DV) — an excellent source
- A good source of riboflavin (B2) (15% DV)
- Calories: 8% DV
- Protein: 46% DV
- Carbohydrates: 0% DV
- Fibre: 0% DV
- Fat: 8% DV
- Saturated fat: 10% DV
- Sodium: 16% DV
- Potassium: 4% DV
- Calcium: 19% DV
- Iron: 11% DV
- Vitamin C: 1% DV
- Vitamin A: 14% DV
- Selenium: 69% DV
- Riboflavin (B2): 15% DV
High-protein options alongside fish, mackerel, jack, canned
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Good to know
Cooking method changes the final calorie and fat count more than the cut itself — grilling, baking or steaming typically adds nothing, while frying can add a meaningful amount of fat per serving.
Does fish, mackerel, jack, canned fit your diet?
High-protein diets
At 23.2g of protein per 100g, fish, mackerel, jack, canned clears the 15g/100g threshold generally used to call a food high-protein — a useful contributor if you're tracking protein intake for muscle maintenance, satiety, or a higher-protein eating pattern.
Low-carb / keto
Fish, Mackerel, Jack, Canned contains 0.0g of carbohydrate per 100g, low enough to fit comfortably within most low-carb or ketogenic daily carb allowances — check the fat and protein split above against your specific macro targets.
Frequently Asked Questions
How many calories in fish, mackerel, jack, canned per 100g?
Fish, Mackerel, Jack, Canned contains 156 calories per 100g, based on USDA reference data.
Is fish, mackerel, jack, canned high in calories?
A 1 oz, boneless of fish, mackerel, jack, canned (28g) has around 44 calories — roughly 2% of a 2,000-calorie daily intake.
Is fish, mackerel, jack, canned good for weight loss?
Fish, Mackerel, Jack, Canned is fairly calorie-dense at 156 calories per 100g, so portion size matters when losing weight. A 1 oz, boneless provides about 44 calories.
How much protein is in fish, mackerel, jack, canned?
Fish, Mackerel, Jack, Canned contains 23.2g of protein per 100g.
Is fish, mackerel, jack, canned a good source of fibre?
Fish, Mackerel, Jack, Canned is relatively low in fibre at 0.0g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.
How does fish, mackerel, jack, canned compare to emu, inside drums, cooked, broiled?
Fish, Mackerel, Jack, Canned has 156 calories per 100g, close to emu, inside drums, cooked, broiled at 156 — 0 calories fewer per 100g. See the full macro breakdown above.
Is fish, mackerel, jack, canned keto-friendly?
Fish, Mackerel, Jack, Canned contains 0.0g of carbohydrate per 100g, which fits comfortably within most ketogenic daily carb allowances — check it against your specific daily carb target.
How many servings of fish, mackerel, jack, canned for 20g of protein?
With 23.2g of protein per 100g, you'd need roughly 86g of fish, mackerel, jack, canned to reach 20g of protein
Foods with a similar calorie count
Other meat & fish closest to fish, mackerel, jack, canned by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Fish, Mackerel, Jack, Canned (this page) | 156 kcal | 23.2g | 0.0g | 6.3g |
| Emu, Inside Drums, Cooked, Broiled | 156 kcal | 32.4g | 0.0g | 2.0g |
| Ostrich, Outside Strip, Cooked | 156 kcal | 28.6g | 0.0g | 3.8g |
| Pork, Leg Sirloin Tip Roast, Boneless, Separable Lean and Fat, Cooked | 156 kcal | 31.1g | 0.0g | 2.6g |
| Beef, Round, Tip Round, Roast, Separable Lean and Fat, Trimmed to 0″ Fat, Choice, Raw | 156 kcal | 20.2g | 0.0g | 7.7g |
| Fish, Salmon, Sockeye, Cooked | 156 kcal | 26.5g | 0.0g | 5.6g |
| Lamb, Variety Meats and By-products, Spleen, Cooked | 156 kcal | 26.5g | 0.0g | 4.8g |
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.