Shrimp (Raw)vsMackerel (Raw)
Shrimp (Raw) has 85 calories and 20g protein per 100g. Mackerel (Raw) has 205 calories and 19g protein per 100g Shrimp (Raw) has more protein, Shrimp (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Shrimp (Raw) vs Mackerel (Raw)
Go with Shrimp (Raw) at just 85 kcal per 100g — 59% fewer calories.
Mackerel (Raw)'s natural fat (13.9g/100g) helps your body absorb fat-soluble nutrients like vitamin A and vitamin D — not all fat is bad, moderate amounts are essential.
Shrimp (Raw) packs 20.1g of protein per 100g (95% of calories from protein) — the better pick for muscle growth and recovery.
Shrimp (Raw) is the heart-friendlier option with lower saturated fat.
Shrimp (Raw) has 161mg cholesterol per 100g, but current research shows dietary cholesterol has minimal effect on blood cholesterol for most people — saturated and trans fats matter more.
Shrimp (Raw) provides 64mg of calcium per 100g — a much better source for bone health.
⚠️Things to Watch
Shrimp (Raw)
Relatively high in cholesterol at 161mg per 100g.
Mackerel (Raw)
Relatively high in cholesterol at 70mg per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Crustaceans Shrimp Raw | Fish Mackerel Atlantic | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 85kcal4% | 205kcal10% | <0.1kcal |
| Protein | 20g40% | 19g37% | +1.5g |
| Total Fat | 0.51g1% | 14g18% | <0.1g |
| Saturated Fat | 0.10g1% | 3.3g16% | <0.1g |
| Trans Fat | <0.1g | — | — |
| Cholesterol | 161mg54% | 70mg23% | +91mg |
| Carbohydrates | 0g0% | 0g0% | — |
| Dietary Fiber | — | 0g0% | — |
| Sugars | — | 0g | — |
| ✨Vitamins | |||
| Vitamin A | — | 50mcg6% | — |
| Vitamin C | — | 0.40mg0% | — |
| Vitamin D | — | 16mcg81% | — |
| Vitamin E | — | 1.5mg10% | — |
| Vitamin K | — | 5.0mcg4% | — |
| Vitamin B6 | — | 0.40mg23% | — |
| Vitamin B12 | — | 8.7mcg363% | — |
| Folate | — | 1.0mcg0% | — |
| Thiamin (B1) | — | 0.18mg15% | — |
| Riboflavin (B2) | — | 0.31mg24% | — |
| Niacin (B3) | — | 9.1mg57% | — |
| 🔶Minerals | |||
| Sodium | 119mg5% | 90mg4% | +29mg |
| Calcium | 64mg5% | 12mg1% | +52mg |
| Iron | 0.52mg3% | 1.6mg9% | <0.1mg |
| Potassium | 264mg6% | 314mg7% | <0.1mg |
| Phosphorus | 214mg17% | 217mg17% | <0.1mg |
| Magnesium | 35mg8% | 76mg18% | <0.1mg |
| Zinc | 1.3mg12% | 0.63mg6% | +0.71mg |
| Copper | 0.39mg43% | <0.1mg8% | +0.32mg |
| Manganese | <0.1mg1% | <0.1mg1% | +<0.1mg |
| Selenium | — | 44mcg80% | — |
🔬Nutritional Analysis
Calories: Shrimp (Raw) is significantly lower in calories at just 85 kcal per 100g compared to 205 kcal for Mackerel (Raw) — that's 141% fewer calories, making Shrimp (Raw) the better choice for calorie-conscious diets.
Protein: Shrimp (Raw) provides more protein with 20.1g versus 18.6g per 100g. In terms of protein-to-calorie efficiency, Shrimp (Raw) offers better value for building and maintaining muscle.
Fat: Mackerel (Raw) has more fat (13.9g vs 0.51g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance. Shrimp (Raw) has less saturated fat (0.101g vs 3.26g).
Key Minerals: Notable mineral differences include Calcium (Shrimp (Raw): 64mg vs 12mg), Copper (Shrimp (Raw): 0.391mg vs 0.073mg), Iron (Mackerel (Raw): 1.63mg vs 0.52mg).
Diet Suitability: Both fit a low-carb or keto diet. Shrimp (Raw) fits a high-protein diet. Shrimp (Raw) fits a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Shrimp (Raw) or Mackerel (Raw)?
- Shrimp (Raw) has more protein with 20.1g per 100g compared to 18.6g for Mackerel (Raw).
- Which is lower in calories, Shrimp (Raw) or Mackerel (Raw)?
- Shrimp (Raw) is lower in calories with 85 kcal per 100g versus 205 kcal.
- Is Shrimp (Raw) or Mackerel (Raw) healthier?
- It depends on your goals. Shrimp (Raw) has 85 calories and 20.1g protein per 100g, while Mackerel (Raw) has 205 calories and 18.6g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Shrimp (Raw) or Mackerel (Raw)?
- Shrimp (Raw) is leaner with 0.51g of fat per 100g compared to 13.9g.