Meat, fish, and eggs
Canned jack mackerel
Canned jack mackerel provides 23.2 g of protein for 156 kcal per 100 g (3.5 oz), or 14.9 g of protein for every 100 kcal.
Estimated satietyHow it is calculated
Estimated satiety: 4 out of 5
| Starting point | +1 |
|---|---|
| Low energy density: 156 kcal/100 g | +1 |
| Protein: 14.9 g/100 kcal | +2 |
| Fiber: 0.0 g/100 kcal | 0 |
| Solid food with 69.2 g of water, under 70 | 0 |
Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.
- Prepared by
- Alex Gonzalez
- Last updated
- Next review
- Sources
- 9 primary
- Data
- USDA FDC 175121
No clinical review. No advertising from drug companies and no affiliate links.How we work
Nutrition facts
- Calories
- 125 kcal per serving
- 156 kcal per 100 g (3.5 oz)
- Protein
- 18.6 g per serving
- 23.2 g per 100 g (3.5 oz)
- Carbohydrates
- 0 g per serving
- 0 g per 100 g (3.5 oz)
- of which sugars
- 0 g per serving
- 0 g per 100 g (3.5 oz)
- Fiber
- 0 g per serving
- 0 g per 100 g (3.5 oz)
- Fat
- 5 g per serving
- 6.3 g per 100 g (3.5 oz)
- of which saturated
- 1.5 g per serving
- 1.9 g per 100 g (3.5 oz)
- Water
- 55.4 g per serving
- 69.2 g per 100 g (3.5 oz)
Source: USDA FoodData Central: Fish, mackerel, jack, canned, drained solids (FDC ID 175121), accessed September 23, 2026.
A typical 80 g (3 oz) serving provides about 125 kcal, 18.6 g of protein, and 0 g of fiber.
What it is and how to eat it
According to the Dictionary of the Spanish Language, the jurel (jack mackerel) is a sea fish about half a meter long, blue on the back and reddish white on the belly, with strong, sharp scales along its sides, and the dictionary also calls it chicharro. In Chile, the Undersecretariat of Fisheries and Aquaculture identifies jurel as Trachurus murphyi and, although its main products are fish meal and fish oil, lists canned fish among the others. This page uses USDA's canned jack mackerel, drained, which does not state the species or the packing liquid, with 156 kcal, 23.2 g of protein and 6.3 g of fat per 100 g.
An 80 g (2.8 oz) drained serving provides 18.6 g of protein and 125 kcal with 5 g of fat, and needs no cooking. The 2025 nutrition advisory on GLP-1 therapy lists fish among the low-volume proteins to prioritize and suggests avoiding fatty foods in the first few days of treatment, so in those days, if the can is packed in oil, drain it well. Flaked, it is soft and mixes easily with rice, potato or egg, which helps when appetite is low or chewing is an effort. If the smell makes you queasy, try it cold, with lemon or in a salad.
What the evidence says
It has 1.23 g of EPA and DHA per 100 g, so an 80 g serving provides almost 1 g, almost four times the 250 mg a day that EFSA considers an adequate intake for adults, and it comfortably exceeds the 80 mg per 100 g and per 100 kcal the EU requires for a "high omega-3 fatty acids" claim (Regulation (EC) No 1924/2006). The USDA entry has 241 mg of calcium per 100 g, above the 240 mg the EU requires for a "high calcium" claim, and 7.3 µg of vitamin D, almost one and a half times the EU reference value of 5 µg (Regulation (EU) No 1169/2011). It also has 379 mg of sodium per 100 g, about 303 mg per serving, around 15% of the 2,000 mg a day that WHO recommends not exceeding. Jack mackerel is not among the four species (swordfish, shark, bluefin tuna and pike) that Spain's food safety agency, AESAN, advises pregnant and breastfeeding women and children under 3 to avoid because of mercury.
Satiety
The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.
What to keep in mind on a GLP-1 medication
Frequently asked questions about canned jack mackerel
How much protein is in a 80 g (3 oz) serving of canned jack mackerel?
100 g (3.5 oz) of canned jack mackerel has 23.2 g of protein. A typical 80 g (3 oz) serving has about 18.6 g of protein. That is 14.9 g of protein per 100 kcal, which is why it carries our “High in protein” tag.
How many calories does a 80 g (3 oz) serving of canned jack mackerel have?
100 g (3.5 oz) of canned jack mackerel has 156 kcal. A typical 80 g (3 oz) serving has about 125 kcal. That is a low energy density.
Is canned jack mackerel filling?
Yes, fairly filling for the calories it provides: our estimated satiety score is 4 out of 5. Calculation: 1 (base) + 1 (low energy density: 156 kcal/100 g) + 2 (protein: 14.9 g/100 kcal) + 0 (fiber: 0.0 g/100 kcal) + 0 (solid food with 69.2 g of water, under 70) = 4. It is an estimate based on its composition, not a measurement in people.
What should I know about canned jack mackerel on a GLP-1 medication?
Based on our tags, this is what matters about canned jack mackerel on a GLP-1 medication. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little. These are general guidelines, not medical advice: everyone tolerates foods differently.
What counts as a normal serving of canned jack mackerel?
We use 80 g (3 oz) as a typical serving. That amount provides about 125 kcal, 18.6 g of protein, and 0 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.
Compare with…
Similar foods
Sources
Sources for the data on this page, with the access date.
- Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Fish, mackerel, jack, canned, drained solids (FDC ID 175121).accessed .
- InstitutionRoyal Spanish Academy and Association of Academies of the Spanish Language (RAE-ASALE).Diccionario de la lengua española (Dictionary of the Spanish Language, 23rd ed., online version): "jurel" (in Spanish).accessed .
- RegulatorUndersecretariat of Fisheries and Aquaculture (Chile).Jurel (Trachurus murphyi): species profile (in Spanish).accessed .
- Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
- RegulatorEuropean Food Safety Authority (EFSA).EFSA NDA Panel. Scientific Opinion on Dietary Reference Values for fats, including saturated fatty acids, polyunsaturated fatty acids, monounsaturated fatty acids, trans fatty acids, and cholesterol. EFSA Journal. 2010;8(3):1461.accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (Annex).accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EU) No 1169/2011 on the provision of food information to consumers (Annex XIII, nutrient reference values).accessed .
- InstitutionWorld Health Organization.Sodium reduction.accessed .
- RegulatorMinistry of Social Rights, Consumer Affairs and 2030 Agenda (Spain).Recomendaciones de consumo de pescado (pez espada, tiburón, atún rojo y lucio) debido a la presencia de mercurio (Spanish Agency for Food Safety and Nutrition fish consumption advice on mercury; in Spanish).accessed .