If you're looking for a low-calorie seafood option to incorporate into your diet, 1 oz of boneless jack mackerel (drained solids, canned) is a great choice. With only 44 calories per serving, it's a filling and nutritious option for any meal.
In addition to being low in calories, 1 oz of boneless jack mackerel also contains 10 grams of protein and is a good source of vitamin B12 and omega-3 fatty acids. It's also low in fat, with only 1.5 grams per serving.
Whether you're on a weight loss diet or simply looking for a healthy and affordable protein source, boneless jack mackerel is worth considering. And because it comes in a can, it's easy to store and incorporate into a variety of dishes.
Caloric Content
As mentioned earlier, 1 oz of boneless jack mackerel contains just 44 calories. This makes it a great option for anyone looking to keep their calorie count low, while still getting a good source of protein. To put it in perspective, 1 oz of boneless, skinless chicken breast contains about 30 calories, which makes boneless jack mackerel an equally lean and filling protein source.
Protein Content
With 10 grams of protein in just 1 oz, boneless jack mackerel is a fantastic option for anyone looking to increase their protein intake. Protein is an essential nutrient that helps support muscle growth and repair, as well as keeping you feeling fuller for longer periods of time.
Fat Content
1 oz of boneless jack mackerel contains just 1.5 grams of fat, making it a great option for anyone watching their fat intake. It's also a good source of heart-healthy omega-3 fatty acids.
Vitamin B12
Boneless jack mackerel is a good source of vitamin B12, with just 1 oz containing over 100% of your daily recommended intake. Vitamin B12 is important for promoting healthy brain function and maintaining healthy nerve cells.
Omega-3 Fatty Acids
Boneless jack mackerel is also a great source of omega-3 fatty acids, which are important for reducing inflammation in the body and promoting heart health. In just 1 oz of boneless jack mackerel, you'll get over 300 milligrams of omega-3s.
Sodium Content
It's important to note that boneless jack mackerel is higher in sodium than some other protein sources, with 230 milligrams of sodium in just 1 oz. While this isn't necessarily a problem for most people, those with high blood pressure or other health concerns should be mindful of their sodium intake.
Ideal for Weight Loss Diets
If you're on a weight loss diet, boneless jack mackerel is a great option to incorporate into your meal plan. With only 44 calories per serving and plenty of protein to keep you feeling full, it's a filling and nutritious option that won't sabotage your calorie count. Plus, because it's canned, it's easy to store and incorporate into a variety of meals. Try adding it to salads, soups, or sandwiches for a quick and easy protein boost.
Budget-Friendly Option
Not only is boneless jack mackerel healthy and nutritious, it's also an affordable protein source. Canned fish is often less expensive than fresh or frozen options, making it a great choice for anyone on a budget. And because it's so versatile, you can use it in a variety of meals to stretch your budget even further.
Versatile Ingredient
Boneless jack mackerel is a versatile ingredient that can be used in a variety of meals. Try adding it to pasta dishes, quiches, or casseroles for an added protein boost. Or use it in salads, sandwiches, or wraps for a quick and easy meal. With so many possibilities, it's easy to incorporate boneless jack mackerel into your regular meal rotation.
Sustainable Seafood
When choosing seafood options, it's important to consider the sustainability of the fish you're consuming. Boneless jack mackerel is a sustainable seafood option, which means it's caught or farmed in a way that doesn't harm the environment or deplete fish populations.
When it comes to a healthy and affordable protein source, boneless jack mackerel is a top choice. With plenty of protein, omega-3 fatty acids, and vitamin B12, it's a nutritious option that won't break the bank.
5 FAQ About 1 Oz Boneless Jack Mackerel
What is Boneless Jack Mackerel?
Boneless Jack Mackerel is a canned fish that has been deboned and contains only the solid meat. It is often used in recipes and dishes that require a fish with a stronger taste, as mackerel has a robust and distinct flavor.
How many calories are in 1 oz Boneless Jack Mackerel?
There are 44 calories in 1 oz of Boneless Jack Mackerel. It is a low-calorie, high-protein food that makes it a great addition to your diet.
Is Boneless Jack Mackerel good for you?
Yes, Boneless Jack Mackerel is good for you. It is high in protein and omega-3 fatty acids, which can help lower cholesterol and blood pressure, and reduce the risk of heart disease.
How can you eat Boneless Jack Mackerel?
Boneless Jack Mackerel can be eaten straight out of the can, but it is often prepared in different ways, such as grilled, baked, or smoked. It is also commonly used in salads, sandwiches, and spreads, such as pâté.
Where can you buy Boneless Jack Mackerel?
Boneless Jack Mackerel can be found at most grocery stores, either in the canned fish section or in the seafood department. It may also be available at specialty stores that carry imported foods or at online retailers.