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seafood

ayala.

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SERVING

CALORIES

198

PROTEIN

21.5g

CARBS

FAT

12.8g

FIBER

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories198kcal—

Protein21.5g43%

Carbohydrates0g0%

Fiber0g0%

Sugar0g0%

Total fat12.8g16%

Saturated fat3.5g18%

Trans fat0g—

Cholesterol75mg25%

Water64.5g—

MINERALS

Sodium89mg4%

Potassium380mg8%

Calcium40mg3%

Iron1.7mg9%

Magnesium35mg8%

Phosphorus280mg22%

Zinc0.70mg6%

Copper0.10mg11%

Manganese0.05mg2%

Selenium44µg80%

Iodine60µg40%

VITAMINS

Vitamin A50µg6%

Vitamin C0mg0%

Vitamin D13µg65%

Vitamin E1.2mg8%

Vitamin K0.10µg0%

Thiamin (B1)0.08mg7%

Riboflavin (B2)0.20mg15%

Niacin (B3)8.0mg50%

Pantothenic acid (B5)0.80mg16%

Vitamin B60.40mg24%

Folate (B9)12µg3%

Vitamin B129.0µg375%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup150g

1 piece150g

HEALTH BENEFITS

Why eat it.

✓Rich in Omega-3 fatty acids (EPA and DHA), which support cardiovascular health by reducing triglycerides and blood pressure.
✓Excellent source of Vitamin D, essential for calcium absorption and bone health.
✓High in Vitamin B12, which is crucial for red blood cell formation and proper neurological function.
✓Provides high-quality complete protein, necessary for muscle repair, growth, and overall body function.
✓Good source of selenium, an antioxidant that helps protect cells from damage and supports immune system health.

COOKING TIPS

In the kitchen.

1Ayala has a rich, oily flesh that holds up well to strong spices. It is ideal for making traditional spicy curries, such as Kerala-style 'Ayala Curry'.
2For a simple preparation, marinate the fish with turmeric, chili powder, salt, and ginger-garlic paste, then pan-fry until the skin is crispy and the flesh is cooked through.
3This fish is also excellent for grilling or baking. Stuff the cavity with herbs and spices before cooking to infuse flavor.
4Avoid overcooking, as the flesh can become dry despite its oiliness. Cook until the meat is opaque and flakes easily with a fork.

STORAGE

Keep it fresh.

For fresh ayala (Indian mackerel), store it in the coldest part of the refrigerator (below 40°F or 4°C) and consume within 1-2 days.
For longer storage, clean, gut, and pat the fish dry. Wrap tightly in plastic wrap and then in a freezer bag, and freeze at 0°F (-18°C) for up to 3 months.

FAQ

Frequently asked questions.

Is Ayala fish healthy?

Yes, Ayala (Indian Mackerel) is highly nutritious. It is a rich source of Omega-3 fatty acids for heart health, Vitamin D for bone strength, and Vitamin B12 for neurological function. Its high protein content also supports muscle repair and growth.

How much protein and calories are in Ayala?

A 100g serving of Ayala contains approximately 198 calories and 21.5g of high-quality protein. It contains 0g of carbohydrates and about 12.8g of fat, much of which consists of healthy unsaturated fats.

Is Ayala good for weight loss?

Ayala can be beneficial for weight loss due to its high protein content, which helps increase satiety and reduce overall calorie intake. While it is higher in fat than white fish, these are healthy fats that support metabolic health when consumed in moderation.

Is Ayala keto-friendly?

Yes, Ayala is excellent for keto and low-carb diets. It contains zero carbohydrates and provides a healthy ratio of protein and fats, making it a perfect staple for those following a ketogenic lifestyle.

Is Ayala gluten-free?

Naturally, Ayala is 100% gluten-free. However, when ordering in restaurants or cooking at home, ensure that any marinades, breading, or sauces used in the preparation do not contain wheat-based ingredients.

What does Ayala taste like?

Ayala has a distinct, bold, and slightly oily flavor typical of mackerel. The flesh is firm and meaty, which allows it to stand up well to strong spices, tamarind, and coconut-based gravies.

How do you typically cook Ayala?

Ayala is most commonly prepared as a spicy fish curry or deep-fried with a chili-turmeric masala. It is also excellent when grilled or pan-seared, as the natural oils in the fish keep the meat moist during high-heat cooking.

How can I tell if Ayala is fresh?

Look for fish with bright, clear, and bulging eyes rather than cloudy ones. The skin should be shiny and firm to the touch, the gills should be bright red, and it should have a fresh sea-like smell rather than a pungent fishy odor.

How long does Ayala last in the refrigerator?

Fresh Ayala should be cleaned, gutted, and stored in an airtight container in the coldest part of the fridge for no more than 1 to 2 days. For longer storage, it can be frozen for up to 3 months without significant loss of quality.

Is Ayala high in mercury?

Indian Mackerel (Ayala) is generally considered to have low to moderate mercury levels, making it safer for regular consumption than larger predatory fish. It is typically recommended for consumption 2-3 times per week for most healthy adults.

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