1 piece (medium) of Baked Mackerel (150 g) has 308 calories. That works out to 205 calories per 100 g. It contains 0 g of carbs, 29.3 g of protein, 21.3 g of fat and 0 g of fiber. Its 18 µg of B12 covers 750% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Baked Mackerel Nutrition Facts

Selected: 100 g

205

KCAL / 100G

Carbs

· 0% DV

Protein

19.5g

· 39% DV

Fat

14.2g

· 18% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 0% · Protein 38% · Fat 62%

Baked Mackerel Vitamins & Minerals

Vitamins

B12

12µg · 500% DV

6.8mg · 43% DV

Vitamin D

7µg · 35% DV

0.34mg · 26% DV

Minerals

Selenium

36µg · 65% DV

Phosphorus

230mg · 33% DV

Iodine

40µg · 27% DV

Iron

2mg · 11% DV

How Nutritious Is Baked Mackerel?

Nutrient density

Very high

80/ 100

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

49/ 100

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.

Baked Mackerel Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Baked Mackerel

To burn the 205 calories in 100 g:

🚶

51min

Walking (5 km/h)

🏃

21min

Running (8 km/h)

🚴

28min

Cycling

🏊

24min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Baked 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 Mackerel Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Baked 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 Mackerel Fat Profile

SATURATED

3.2g

MONOUNSATURATED

6.3g

POLYUNSATURATED

3.1g

⚖️

Omega 6:3 ratio 0.1:1

Below the ideal 4:1 — a good omega balance.

Compare Baked Mackerel

🐟vs🐟

Baked Mackerel vs Salmon Fillet1 kcal fewer per 100 g

→🐟vs🐟

Baked Mackerel vs Canned Tuna89 kcal more per 100 g

→🐟vs🐟

Baked Mackerel vs Fish95 kcal more per 100 g

→🐟vs🐟

Baked Mackerel vs Tuna73 kcal more per 100 g

→

Foods Similar to Baked Mackerel

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

Frequently Asked Questions About Baked Mackerel

How many calories are in baked mackerel?

Baked mackerel contains 205 calories per 100 g. The same amount provides 19.5 g of protein and 14.2 g of fat.

Is baked mackerel suitable for a keto diet?

Yes. Baked mackerel has 0 g of carbohydrates per 100 g, making it compatible with a keto diet. Its glycemic index is 0.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026