Mackerel and Spinach Salad with Roasted Peppers calories & nutrition
Mackerel and Spinach Salad with Roasted Peppers contains 439 calories per serving (22% of a 2,000 kcal daily diet), with 35g fat, 12g carbs, and 20g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Mackerel and Spinach Salad with Roasted Peppers?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Baby Spinach | 40 g | 9 | 0.2 | 1.4 | 0.9 |
| Canned Mackerel in Oil | 80 g | 232 | 18 | 0 | 17.5 |
| Roasted Red Peppers | 60 g | 24 | 0.2 | 4.5 | 1 |
| Black Olives | 30 g | 35 | 3.2 | 1.9 | 0.2 |
| Red Onion | 20 g | 8 | 0 | 1.9 | 0.2 |
| Pomegranate Seeds | 10 g | 8 | 0.1 | 1.9 | 0.2 |
| Olive Oil Dressing | 15 ml | 123 | 13.5 | 0.4 | 0 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Baby Spinach · Canned Mackerel in Oil · Roasted Red Peppers · Black Olives · Red Onion · Pomegranate Seeds · Olive Oil Dressing
How does Mackerel and Spinach Salad with Roasted Peppers compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Baked Mackerel with Potatoes | 420g | 808 | 63g | +369 kcal, more protein |
| Baked Mackerel with Potatoes and Cherry Tomatoes | 545g | 778 | 45g | +339 kcal, more protein |
| Baked Whole Mackerel | 395g | 862 | 70g | +423 kcal, more protein |
| Grilled Mackerel Bento Box with Rice and Salad | 426g | 635 | 34g | +196 kcal, more protein |
Frequently Asked Questions
Is Mackerel and Spinach Salad with Roasted Peppers healthy?
In moderation. Mackerel and Spinach Salad with Roasted Peppers is calorie-dense at 172 kcal/100 g. With 20g protein and 12g carbs, it provides good nutrition but watch portion sizes.
Is Mackerel and Spinach Salad with Roasted Peppers good for weight loss?
Yes. At 439 calories with 20g protein, Mackerel and Spinach Salad with Roasted Peppers keeps you full while fitting most calorie budgets. High protein helps preserve muscle during weight loss.
How much protein is in Mackerel and Spinach Salad with Roasted Peppers?
One serving contains 20g of protein, which is about 20% of the recommended daily protein intake.
What app can track calories in this meal?
Arise lets you track this meal instantly by taking a photo. No manual entry needed — the AI recognizes ingredients and calculates nutrition automatically.
What are the nutrition facts for Mackerel and Spinach Salad with Roasted Peppers?
- Macro split: fat 72%, carbs 11%, protein 17%
- Energy density: 172 kcal/100 g (medium)
- Top calorie contributors: Canned Mackerel in Oil, Olive Oil Dressing, Black Olives
How long does it take to burn off Mackerel and Spinach Salad with Roasted Peppers?
- Jogging: ~50 min
- Cycling: ~58 min
- Walking: ~108 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Mackerel and Spinach Salad with Roasted Peppers?
- kcal: 22% of daily intake
- Fat: 50% of daily intake
- Carb: 6% of daily intake
- Protein: 20% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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