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Baked grilled horse mackerel Calories
High protein, source of omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked grilled horse mackerel (120 g) has 212 calories. That works out to 177 calories per 100 g. It contains 0 g of carbs, 28.4 g of protein, 10.3 g of fat and 0 g of fiber. Its 10.7 µg of B12 covers 445% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked grilled horse mackerel Nutrition Facts
Selected: 1 piece (medium) · 120 g
212
KCAL / 120G
Carbs
0g
· 0% DV
Protein
28.4g
· 57% DV
Fat
10.3g
· 13% 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 55% · Fat 45%
Baked grilled horse mackerel nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 212 kcal | |
| Total fat | 10.3 g | 13% |
| Saturated fat | 2.4 g | 12% |
| Trans fat | 0 g | |
| Sodium | 110 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 28.4 g | 57% |
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 Medium Baked grilled horse mackerel?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 212 kcal |
| 1 ounce (mini) | 28 g | 50 kcal |
| 1 piece (small) | 70 g | 124 kcal |
| 1 serving (small) | 90 g | 159 kcal |
| 100 g | 100 g | 177 kcal |
| 1 cup (shredded) | 140 g | 248 kcal |
| 1 serving (medium) | 150 g | 266 kcal |
| 1 piece (large) | 170 g | 301 kcal |
| 1 serving (large) | 220 g | 389 kcal |
Calculated from 177 calories per 100 g.
Frequently Asked Questions About Baked grilled horse mackerel
How do you cook baked grilled horse mackerel?
To make baked grilled horse mackerel, clean and dry the fish, season it, and arrange it in a single layer under the oven grill. Turn or check it as it cooks, and remove it once the flesh flakes easily.
Do you need to gut baked grilled horse mackerel before cooking?
Yes, gut baked grilled horse mackerel before cooking unless your fishmonger has already cleaned it. Remove the entrails, rinse the cavity briefly with cold water, and pat the fish dry so it browns more evenly.
Does baked grilled horse mackerel have a lot of bones?
Yes, baked grilled horse mackerel has a central backbone and small bones, so eat it carefully. Lift the flesh away from the backbone as you serve it, and check each portion for fine bones, especially for children.
What does baked grilled horse mackerel taste like?
Baked grilled horse mackerel has a savoury, distinctly fishy flavour and a firmer texture than many mild white fish. Grilling brings out its rich taste; lemon, herbs, or a fresh salad can balance the flavour.
How do you stop baked grilled horse mackerel from drying out?
To keep baked grilled horse mackerel moist, dry the surface before cooking but avoid leaving the fish under the grill too long. Check it regularly and take it off the heat as soon as the flesh flakes easily.
Can you eat the skin of baked grilled horse mackerel?
Yes, you can eat the skin of baked grilled horse mackerel if it has been properly cleaned and cooked. Patting it dry before grilling helps it brown; if you prefer not to eat it, the skin separates easily after cooking.
What should you serve with baked grilled horse mackerel?
Serve baked grilled horse mackerel with lemon, a crisp salad, or roasted vegetables. Potatoes or crusty bread also make the meal more filling, while fresh herbs and a sharp dressing complement the fish’s rich flavour.
Is baked grilled horse mackerel high in mercury?
No, horse mackerel is generally considered a lower-mercury fish compared with large predatory fish such as swordfish. Its mercury level can vary by species and source, so follow local seafood advice if you eat fish frequently.
Is baked grilled horse mackerel good for you?
Yes, baked grilled horse mackerel is a nutritious fish choice that provides protein and omega-3 fats. Baking or grilling it uses less added fat than deep-frying, and you can keep the seasoning simple with herbs and lemon.
How long does cooked baked grilled horse mackerel keep in the fridge?
Cooked baked grilled horse mackerel keeps for about 1–2 days in a covered container in the refrigerator. Refrigerate leftovers promptly, and reheat them until hot throughout; heating for too long can make the fish dry.
Baked grilled horse mackerel Vitamins & Minerals
Vitamins
B12
10.68µg · 445% DV
B3
8.16mg · 51% DV
Vitamin D
7.8µg · 39% DV
B6
0.48mg · 28% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
300mg · 43% DV
Iodine
42µg · 28% DV
Potassium ⭐
468mg · 14% DV
Sodium
110mg · 5% DV
Baked grilled horse mackerel Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked grilled horse mackerel
To burn the 212 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 Baked grilled horse mackerel?
Baked grilled horse mackerel is horse mackerel cooked in the oven to bring out the browned, lightly charred character of grilling. Popular along Turkey’s coasts, the fish is often cleaned and cooked whole. Its flesh is gently rich, with a tender centre and a firmer, browned surface.
Serve it hot with lemon, salad and bread, as is common at a Turkish home meal or seaside table. It is protein-rich and provides omega-3; a 100 g portion has 23.7 g of protein. For a lighter plate, use oil sparingly and pair it with plenty of salad or vegetables.
How Nutritious Is Baked grilled horse 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 Baked grilled horse 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 Baked grilled horse mackerel Contain Allergens?
Contains these allergens:
Which Diets Is Baked grilled horse 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
Baked grilled horse mackerel Fat Profile
SATURATED
2.4g
MONOUNSATURATED
3.72g
POLYUNSATURATED
2.16g
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.