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Air-Fryer Mackerel Calories
Rich in omega-3 fatty acids, protein, vitamin D, and B12; prepared without added oil.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Air-Fryer Mackerel (150 g) has 393 calories. That works out to 262 calories per 100 g. It contains 0 g of carbs, 35.8 g of protein, 26.7 g of fat and 0 g of fiber. Its 28.5 µg of B12 covers 1188% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Air-Fryer Mackerel Nutrition Facts
Selected: 1 serving (medium) · 150 g
393
KCAL / 150G
Carbs
0g
· 0% DV
Protein
35.8g
· 72% DV
Fat
26.7g
· 34% 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 37% · Fat 63%
Air-Fryer Mackerel nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 393 kcal | |
| Total fat | 26.7 g | 34% |
| Saturated fat | 4.65 g | 23% |
| Trans fat | 0.15 g | |
| Sodium | 125 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 35.8 g | 72% |
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.
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How Many Calories in 1 Serving of Air-Fryer Mackerel?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 393 kcal |
| 1 ounce (small) | 28.4 g | 74 kcal |
| 100 g | 100 g | 262 kcal |
| 1 piece (small) | 100 g | 262 kcal |
| 4 ounce (medium) | 113.4 g | 297 kcal |
| 1 piece (medium) | 150 g | 393 kcal |
| 1 piece (large) | 200 g | 524 kcal |
| 1 serving (large) | 220 g | 576 kcal |
| 2 piece (double) | 300 g | 786 kcal |
Calculated from 262 calories per 100 g.
Frequently Asked Questions About Air-Fryer Mackerel
How long does air-fryer mackerel take to cook?
Air-fryer mackerel usually takes about 8–12 minutes at 180–200°C (350–400°F). The exact time depends on the thickness of the fillet and your appliance. It is ready when the flesh is opaque and separates easily with a fork.
Can you cook frozen air-fryer mackerel without thawing it?
Yes, you can cook air-fryer mackerel from frozen. It will need extra time, so check the thickest part rather than relying on the clock alone. The fish is cooked when its center is opaque and flakes easily; avoid leaving it in so long that it dries out.
Should you remove the bones from mackerel before air frying?
Yes, removing the pin bones from air-fryer mackerel before cooking makes it easier and safer to eat. Run your fingers along the center of the fillet and pull out any bones with clean tweezers. Whole fish may still contain small bones after cooking, so eat carefully.
How do you stop air-fryer mackerel from sticking to the basket?
Dry the air-fryer mackerel well and place it in a single layer in a clean basket. A perforated liner or a light brush of oil on the skin can also help, though extra oil is not essential. Let the fish release before trying to turn it.
Do you need to flip air-fryer mackerel halfway through cooking?
Usually, yes: flipping air-fryer mackerel once helps both sides cook and brown more evenly. Use a thin spatula to keep the fillet intact. Thin pieces may cook through without flipping, especially when the air fryer circulates heat evenly.
How do you keep air-fryer mackerel from drying out?
Cook air-fryer mackerel only until the center turns opaque and flakes easily. Thicker fillets need more time than thin ones, so start checking early rather than adding a long cooking time automatically. Leaving the skin on also helps protect the flesh as it cooks.
What seasoning works best for air-fryer mackerel?
Lemon, black pepper, salt, garlic, and herbs such as dill or thyme work well with air-fryer mackerel. Pat the fish dry before seasoning so its surface can brown. Add lemon juice after cooking if you want to avoid making the fillet wet before it goes in.
What should you serve with air-fryer mackerel?
Air-fryer mackerel pairs well with a crisp salad, roasted vegetables, potatoes, or rice. A sharp lemon dressing or a yogurt-and-herb sauce balances its rich flavor. Keep the accompaniments simple so they complement the fish rather than overpowering it.
How long does cooked air-fryer mackerel keep in the fridge?
Cooked air-fryer mackerel keeps for 3–4 days in a covered container in the refrigerator. Refrigerate it promptly rather than leaving it at room temperature. Reheat only the portion you plan to eat, and make sure it is hot throughout.
Is air-fryer mackerel a healthy way to eat mackerel?
Yes, air-fryer mackerel can be a nutritious choice, and cooking it without added oil avoids extra cooking fat. Mackerel provides omega-3 fats, protein, vitamin D, and vitamin B12. Choose simple seasonings if you want to keep added salt low.
Air-Fryer Mackerel Vitamins & Minerals
Vitamins
B12
28.5µg · 1188% DV
Vitamin D
24.15µg · 121% DV
B3
13.2mg · 83% DV
B2
0.54mg · 42% DV
Minerals
Selenium
66µg · 120% DV
Phosphorus
428mg · 61% DV
Iodine
75µg · 50% DV
Magnesium
123mg · 29% DV
Potassium ⭐
602mg · 18% DV
Sodium
125mg · 5% DV
Air-Fryer Mackerel Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Air-Fryer Mackerel
To burn the 393 calories in 1 serving (medium) (150 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-Fryer Mackerel?
Air-Fryer Mackerel is mackerel seasoned and cooked in an air fryer basket, typically without added oil. Mackerel is eaten in many coastal food cultures; this preparation adapts the familiar fish to a convenient home-cooking method rather than belonging to one particular regional tradition.
The flesh is naturally rich and tender, with a browned surface when cooked. Serve it hot with lemon, salad or vegetables; in Turkey, mackerel is also commonly enjoyed grilled, pan-cooked or baked, often as part of a simple main meal. It provides protein and omega-3 fats, along with vitamin D and B12; a 100 g portion has 23.85 g of protein. For a lighter plate, pair it with plenty of vegetables and keep added salt modest.
How Nutritious Is Air-Fryer Mackerel?
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-Fryer Mackerel 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-Fryer Mackerel Contain Allergens?
Contains these allergens:
Which Diets Is Air-Fryer Mackerel 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-Fryer Mackerel Fat Profile
SATURATED
4.65g
MONOUNSATURATED
6g
POLYUNSATURATED
4.95g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.