Mackerel vs Salmon
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Mackerel
Best for muscle gain
Salmon
Best for low-carb
Mackerel
Macro Comparison
Mackerel: 100g (100g) | Salmon: 100g (100g)
205
Mackerel
208
Salmon
18.6g
Mackerel
20.4g
Salmon
0g
Mackerel
0g
Salmon
13.9g
Mackerel
13.4g
Salmon
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
36%
Mackerel
39%
Salmon
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| Nutrient | Mackerel | Salmon |
|---|---|---|
| Calories | 205 | 208 |
| Protein | 18.6g | 20.4g |
| Carbs | 0g | 0g |
| Fat | 13.9g | 13.4g |
| Fiber | 0g | 0g |
| Sugar | 0g | 0g |
| Sodium | 90mg | 59mg |
| Cholesterol | 70mg | 55mg |
| Saturated Fat | 3.26g | 3.05g |
| Potassium | 314mg | 363mg |
| Vitamin A | 50mcg | 58mcg |
| Vitamin C | 0.4mg | 3.9mg |
| Calcium | 12mg | 9mg |
| Iron | 1.63mg | 0.34mg |
Which Should You Choose?
For weight loss
Choose Mackerel. With 205 calories and 18.6g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Salmon. Salmon delivers 20.4g protein per serving — 1.8g more than Mackerel.
For low-carb diets
Choose Mackerel with 0g carbs per serving.
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Take the free quizCommon Questions
Is Mackerel or Salmon better for weight loss?
For weight loss, Mackerel is the better choice. Mackerel has 205 calories and 18.6g protein per serving, while Salmon has 208 calories and 20.4g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Mackerel or Salmon?
Salmon has more protein per serving. Mackerel provides 18.6g and Salmon provides 20.4g of protein.
Can I eat both mackerel and salmon together?
Yes! Combining mackerel and salmon gives you 413 calories and 39g protein. This combination can work well as part of a balanced meal.