Tinned Mackerel in Brine is canned in brine, which adds salt (NOVA group 3). The fish itself is a whole food rich in omega-3 fats, vitamin D and vitamin B12; choosing spring water instead of brine cuts the salt. It is a source of vitamin B12, vitamin D and selenium. Work out the numbers for any portion and age below, then see the full breakdown.
For meat and fish the numbers that matter most are protein, saturated fat and salt. The tables below set each against age-appropriate guidance.
A serving, drained (about 90g) provides about 18.0g of complete protein, supplying the amino acids the body needs for growth and repair. Because children need less than adults, that portion covers a large share of a younger child's daily protein.
Tinned Mackerel in Brine is naturally high in fat, at about 11.7g per portion, though most of it is unsaturated. Only around 2.7g is saturated and there is 0g of added fat.
Because tinned mackerel in brine is salted, a portion carries about 0.81g of salt. Children have lower daily salt limits than adults, so it is worth checking against the guidance below.
Percentages are share of the daily Nutrient Reference Value (NRV). Under UK and EU rules a food is a source of a nutrient at 15% NRV per 100g and high in it at 30%.
These tables show how the nutrients compare to daily needs across different ages, using UK Reference Nutrient Intakes (RNIs). This differs from the source of and high in labels above, which use the single adult figure (NRV) set for food packaging. Children's needs are lower, so a portion goes further.
Vitamin B12 supports red blood cell formation and a healthy nervous system, and is found almost only in animal foods. A serving, drained (about 90g) contains 8ug. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target.
Vitamin D helps the body absorb calcium for strong bones; oily fish is one of the few natural food sources. A serving, drained (about 90g) contains 7ug. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target.
Selenium helps protect cells from damage and supports the immune system. A serving, drained (about 90g) contains 36ug. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target.
Niacin (B3) helps release energy from food and keeps skin and the nervous system healthy. A serving, drained (about 90g) contains 7.2mg. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target.
Phosphorus works with calcium to build strong bones and teeth. A serving, drained (about 90g) contains 225mg. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target.
Lightly. The fish is a whole food, but the brine adds salt, which moves the tin into NOVA group 3. Choosing spring water instead of brine, or draining and rinsing, cuts the salt right down.
Nutrition data from McCance and Widdowson and UK FoodData Central, per 100g raw edible portion; values are reference figures and can vary by variety and ripeness. Reference intakes: EU NRVs for labelling and UK RNIs (SACN) for age-based needs. For guidance only.