Mackerel (Raw)vsLamb Loin (Raw)
Mackerel (Raw) has 205 calories and 19g protein per 100g. Lamb Loin (Raw) has 143 calories and 21g protein per 100g Lamb Loin (Raw) has more protein, Lamb Loin (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Mackerel (Raw) vs Lamb Loin (Raw)
Go with Lamb Loin (Raw) at just 143 kcal per 100g — 30% fewer calories.
Lamb Loin (Raw) will keep you satisfied longer with 20.9g protein, 5.9g fat — fat and protein slow digestion while fiber adds bulk.
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.
Lamb Loin (Raw) packs 20.9g of protein per 100g (58% of calories from protein) — the better pick for muscle growth and recovery.
Lamb Loin (Raw) is the heart-friendlier option with lower saturated fat, less sodium.
⚠️Things to Watch
Mackerel (Raw)
Relatively high in cholesterol at 70mg per 100g.
Lamb Loin (Raw)
Relatively high in cholesterol at 66mg per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Fish Mackerel Atlantic | Lamb Loin Separable Lean Only Trimmed To 1/4" Fat Choice | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 205kcal10% | 143kcal7% | +62kcal |
| Protein | 19g37% | 21g42% | <0.1g |
| Total Fat | 14g18% | 5.9g8% | +8.0g |
| Saturated Fat | 3.3g16% | 2.1g11% | +1.1g |
| Cholesterol | 70mg23% | 66mg22% | +4.0mg |
| Carbohydrates | 0g0% | 0g0% | — |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | — | — |
| ✨Vitamins | |||
| Vitamin A | 50mcg6% | 0mcg0% | +50mcg |
| Vitamin C | 0.40mg0% | 0mg0% | +0.40mg |
| Vitamin D | 16mcg81% | — | — |
| Vitamin E | 1.5mg10% | 0.19mg1% | +1.3mg |
| Vitamin K | 5.0mcg4% | — | — |
| Vitamin B6 | 0.40mg23% | 0.17mg10% | +0.23mg |
| Vitamin B12 | 8.7mcg363% | 2.2mcg92% | +6.5mcg |
| Folate | 1.0mcg0% | 24mcg6% | <0.1mcg |
| Thiamin (B1) | 0.18mg15% | 0.13mg11% | +<0.1mg |
| Riboflavin (B2) | 0.31mg24% | 0.23mg18% | +<0.1mg |
| Niacin (B3) | 9.1mg57% | 6.5mg41% | +2.6mg |
| 🔶Minerals | |||
| Sodium | 90mg4% | 68mg3% | +22mg |
| Calcium | 12mg1% | 12mg1% | — |
| Iron | 1.6mg9% | 1.9mg11% | <0.1mg |
| Potassium | 314mg7% | 276mg6% | +38mg |
| Phosphorus | 217mg17% | 190mg15% | +27mg |
| Magnesium | 76mg18% | 27mg6% | +49mg |
| Zinc | 0.63mg6% | 3.2mg29% | <0.1mg |
| Copper | <0.1mg8% | 0.13mg14% | <0.1mg |
| Manganese | <0.1mg1% | <0.1mg1% | <0.1mg |
| Selenium | 44mcg80% | 24mcg43% | +21mcg |
🔬Nutritional Analysis
Calories: Lamb Loin (Raw) is significantly lower in calories at just 143 kcal per 100g compared to 205 kcal for Mackerel (Raw) — that's 43% fewer calories, making Lamb Loin (Raw) the better choice for calorie-conscious diets.
Protein: Lamb Loin (Raw) provides more protein with 20.9g versus 18.6g per 100g. In terms of protein-to-calorie efficiency, Lamb Loin (Raw) offers better value for building and maintaining muscle.
Fat: Mackerel (Raw) has more fat (13.9g vs 5.94g 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. Lamb Loin (Raw) has less saturated fat (2.13g vs 3.26g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Mackerel (Raw): 50mcg vs 0mcg), Vitamin C (Mackerel (Raw): 0.4mg vs 0mg), Folate (Lamb Loin (Raw): 24mcg vs 1mcg).
Key Minerals: Notable mineral differences include Zinc (Lamb Loin (Raw): 3.19mg vs 0.63mg), Magnesium (Mackerel (Raw): 76mg vs 27mg), Selenium (Mackerel (Raw): 44.1mcg vs 23.6mcg).
Diet Suitability: Both fit a low-carb or keto diet. Lamb Loin (Raw) fits a high-protein diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Mackerel (Raw) or Lamb Loin (Raw)?
- Lamb Loin (Raw) has more protein with 20.9g per 100g compared to 18.6g for Mackerel (Raw).
- Which is lower in calories, Mackerel (Raw) or Lamb Loin (Raw)?
- Lamb Loin (Raw) is lower in calories with 143 kcal per 100g versus 205 kcal.
- Is Mackerel (Raw) or Lamb Loin (Raw) healthier?
- It depends on your goals. Mackerel (Raw) has 205 calories and 18.6g protein per 100g, while Lamb Loin (Raw) has 143 calories and 20.9g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Mackerel (Raw) or Lamb Loin (Raw)?
- Lamb Loin (Raw) is leaner with 5.94g of fat per 100g compared to 13.9g.