Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Air-fried mackerel fillet Calories
Rich in omega-3, high in protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Air-fried mackerel fillet (120 g) has 276 calories. That works out to 230 calories per 100 g. It contains 0 g of carbs, 28.8 g of protein, 18 g of fat and 0 g of fiber. Its 22.8 µg of B12 covers 950% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Air-fried mackerel fillet Nutrition Facts
Selected: 1 piece (medium) · 120 g
276
KCAL / 120G
Carbs
0g
· 0% DV
Protein
28.8g
· 58% DV
Fat
18g
· 23% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 42% · Fat 58%
Air-fried mackerel fillet nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 276 kcal | |
| Total fat | 18 g | 23% |
| Saturated fat | 4.32 g | 22% |
| Trans fat | 0.06 g | |
| Sodium | 108 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 28.8 g | 58% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Medium Air-fried mackerel fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 276 kcal |
| 1 piece (half) | 60 g | 138 kcal |
| 1 piece (small) | 80 g | 184 kcal |
| 1 ounce (medium) | 85 g | 196 kcal |
| 100 g | 100 g | 230 kcal |
| 1 serving (medium) | 100 g | 230 kcal |
| 1 cup (shredded) | 140 g | 322 kcal |
| 1 serving (large) | 150 g | 345 kcal |
| 1 piece (large) | 170 g | 391 kcal |
Calculated from 230 calories per 100 g.
Frequently Asked Questions About Air-fried mackerel fillet
How long should you cook an air-fried mackerel fillet?
An air-fried mackerel fillet usually takes about 8–10 minutes at 200°C (400°F), depending on thickness. It is ready when the thickest part turns opaque and flakes easily with a fork.
Can you air-fry a mackerel fillet from frozen?
Yes, you can cook an air-fried mackerel fillet from frozen, though it will need extra time and may cook less evenly. Separate any stuck pieces and check that the centre is opaque before serving.
Do you need to add oil to an air-fried mackerel fillet?
No, an air-fried mackerel fillet does not need much added oil because mackerel is naturally oily. A light brush can help seasonings stick and encourage browning, but too much oil can make the surface greasy.
How do you get crispy skin on an air-fried mackerel fillet?
For crisp skin on an air-fried mackerel fillet, pat the skin thoroughly dry and place it skin-side up. A lightly oiled surface and space around the fish help it brown rather than steam.
How can you tell when an air-fried mackerel fillet is done?
An air-fried mackerel fillet is done when its thickest part is opaque and separates into moist flakes with a fork. Avoid cooking it until it looks dry; mackerel continues to firm up slightly as it rests.
What seasoning works well on an air-fried mackerel fillet?
Lemon, black pepper, garlic, paprika, and herbs such as dill or parsley all suit an air-fried mackerel fillet. Add lemon juice after cooking so the fish browns well and the acid does not soften its surface beforehand.
Does an air-fried mackerel fillet have bones?
Yes, an air-fried mackerel fillet can still contain small pin bones. Feel along the raw fillet and remove any you find with clean tweezers; check again before serving, especially when children will eat it.
How long does an air-fried mackerel fillet keep in the fridge?
An air-fried mackerel fillet keeps for up to 3 days in a covered container in the refrigerator. Refrigerate it within two hours of cooking, and discard it if it has been left at room temperature too long.
Is an air-fried mackerel fillet a healthy choice?
Yes, an air-fried mackerel fillet is a nutrient-dense meal, providing protein and omega-3 fats. Air-frying also needs little added oil; pair it with vegetables or whole grains for a balanced plate.
Can you reheat an air-fried mackerel fillet without drying it out?
Yes, reheat an air-fried mackerel fillet gently and only until hot, since prolonged high heat dries the fish and intensifies its smell. Cover it loosely to retain moisture, and avoid reheating the same portion more than once.
Air-fried mackerel fillet Vitamins & Minerals
Vitamins
B12
22.8µg · 950% DV
Vitamin D
16.56µg · 83% DV
B3
10.44mg · 65% DV
B6
0.74mg · 44% DV
Minerals
Selenium
53µg · 96% DV
Phosphorus
288mg · 41% DV
Iodine
48µg · 32% DV
Magnesium
91mg · 22% DV
Potassium ⭐
432mg · 13% DV
Sodium
108mg · 5% DV
Air-fried mackerel fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Air-fried mackerel fillet
To burn the 276 calories in 1 piece (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Air-fried mackerel fillet?
Air-fried mackerel fillet is the boneless portion of mackerel cooked in a circulating stream of hot air. Mackerel is an oily, full-flavoured fish; the fillet can be seasoned simply with salt, pepper and a little oil before cooking.
Its flesh stays tender and rich, with a lightly browned surface. It is often served hot with lemon and vegetables, or cooled and flaked into a salad. For English-speaking cooks, it works well as a quick weeknight main alongside greens, roasted vegetables or potatoes.
Naturally rich in protein and omega-3 fats, it contains no carbohydrates. Pair it with fresh vegetables for a balanced plate, or use herbs and citrus to brighten its robust flavour without adding much extra oil.
How Nutritious Is Air-fried mackerel fillet?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Air-fried mackerel fillet Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Air-fried mackerel fillet Contain Allergens?
Contains these allergens:
Which Diets Is Air-fried mackerel fillet Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Air-fried mackerel fillet Fat Profile
SATURATED
4.32g
MONOUNSATURATED
6.72g
POLYUNSATURATED
3.84g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
Compare Air-fried mackerel fillet
Foods Similar to Air-fried mackerel fillet
Have another question about Air-fried mackerel fillet?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.