Mackerel Nutrition Facts
205 calories per 100g serving
Last updated:
Atlantic mackerel is an oily fish packed with omega-3 fatty acids, offering 18.6g of protein and 13.9g of heart-healthy fats per 100g raw. It has a bold, rich flavor that works well smoked, grilled, or canned, and it's far more affordable than salmon.
Protein
18.6g
36% of calories
Carbs
0g
0% of calories
Fat
13.9g
61% of calories
Nutrition Facts
Per 100g (100g)
| Nutrient | Amount |
|---|---|
| Calories | 205 kcal |
| Protein | 18.6g |
| Total Carbohydrates | 0g |
| Total Fat | 13.9g |
| Dietary Fiber | 0g |
| Sugars | 0g |
| Saturated Fat | 3.26g |
| Cholesterol | 70mg |
| Sodium | 90mg |
| Potassium | 314mg |
| Vitamin A | 50mcg |
| Vitamin C | 0.4mg |
| Calcium | 12mg |
| Iron | 1.63mg |
Track Mackerel in your daily plan
Sunn logs meals via WhatsApp and keeps you on track with your calorie and macro goals.
Start your free trialMackerel for Your Goal
Weight Loss
At 205 calories per 100g, mackerel is moderate in calories but extremely satiating thanks to its protein and omega-3 content. A small fillet with vegetables makes a filling meal that supports fat loss and overall health.
Muscle Gain
Great protein-to-calorie ratio with the bonus of anti-inflammatory omega-3s that support recovery. Canned mackerel is a cheap, convenient way to add protein to meals throughout the day.
Maintenance
One of the best bang-for-buck fish options — affordable, nutritious, and rich in omega-3s most people don't get enough of. Keep canned mackerel stocked for quick meals.
Meal Ideas with Mackerel
Did you know?
Mackerel can swim at speeds up to 5.5 meters per second and must keep swimming constantly to breathe — they lack a swim bladder, so if they stop moving they both sink and suffocate.
Snap a photo. Get instant macros.
Send any meal photo to Sunn on WhatsApp and get a detailed nutrition breakdown in seconds.
Take the free quizCommon Questions About Mackerel
How many calories are in Mackerel?
Mackerel contains 205 calories per 100g serving. It provides 18.6g of protein, 0g of carbs, and 13.9g of fat.
Is Mackerel good for weight loss?
At 205 calories per 100g, mackerel is moderate in calories but extremely satiating thanks to its protein and omega-3 content. A small fillet with vegetables makes a filling meal that supports fat loss and overall health.
What pairs well with Mackerel?
Great pairings include: Grilled mackerel with roasted potatoes, cherry tomatoes, and arugula salad, Smoked mackerel pâté on whole grain crackers with cucumber slices, Mackerel rice bowl with pickled ginger, edamame, and sesame dressing. These combinations provide a balanced mix of macronutrients.