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Baked mackerel fillet Calories
Rich in omega-3, high protein, oven-baked
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked mackerel fillet (120 g) has 246 calories. That works out to 205 calories per 100 g. It contains 0 g of carbs, 24.6 g of protein, 16.7 g of fat and 0 g of fiber. Its 14.4 µg of B12 covers 600% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked mackerel fillet Nutrition Facts
Selected: 1 piece (medium) · 120 g
246
KCAL / 120G
Carbs
0g
· 0% DV
Protein
24.6g
· 49% DV
Fat
16.7g
· 21% 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 40% · Fat 60%
Baked mackerel fillet nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 246 kcal | |
| Total fat | 16.7 g | 21% |
| Saturated fat | 3.72 g | 19% |
| Trans fat | 0 g | |
| Sodium | 108 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 24.6 g | 49% |
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 mackerel fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 246 kcal |
| 1 g | 1 g | 2 kcal |
| 1 ounce (small) | 28 g | 57 kcal |
| 1 piece (small) | 80 g | 164 kcal |
| 100 g | 100 g | 205 kcal |
| 1 serving (medium) | 150 g | 308 kcal |
| 1 piece (large) | 180 g | 369 kcal |
| 1 serving (large) | 200 g | 410 kcal |
| 2 piece (double) | 240 g | 492 kcal |
Calculated from 205 calories per 100 g.
Frequently Asked Questions About Baked mackerel fillet
How do you keep baked mackerel fillet from drying out?
To keep baked mackerel fillet moist, avoid overcooking it and brush the surface lightly with oil. Take it out when the flesh turns opaque and separates easily with a fork; a loose foil cover can also help retain moisture.
What seasonings go well with baked mackerel fillet?
Lemon, black pepper, garlic, parsley, dill, and paprika pair well with baked mackerel fillet. Its rich flavor also stands up to mustard or a little chili; add acidic ingredients such as lemon after baking for a brighter finish.
How can you tell when baked mackerel fillet is done?
Baked mackerel fillet is done when its flesh is opaque and flakes apart readily with a fork. For a precise food-safety check, the thickest part should reach 145°F (63°C); avoid judging doneness by color alone if the fillet is thick.
Can you eat the skin on baked mackerel fillet?
Yes, the skin on baked mackerel fillet is edible when properly cooked. It can turn pleasantly crisp in the oven and help keep the flesh moist; if you prefer not to eat it, the cooked skin usually separates easily from the flesh.
Does baked mackerel fillet have bones?
Yes, baked mackerel fillet can still contain small pin bones even when sold boneless. Feel along the flesh before cooking and pull any bones out with clean tweezers; check each serving carefully, especially when serving children.
How long does baked mackerel fillet keep in the fridge?
Baked mackerel fillet keeps for three to four days in the refrigerator when chilled promptly and stored in a covered container. Refrigerate it within two hours of cooking, and discard it if it has been left at room temperature longer.
Can you freeze baked mackerel fillet?
Yes, you can freeze baked mackerel fillet in an airtight, freezer-safe container. Divide it into portions before freezing so you only thaw what you need; thaw it in the refrigerator and use it soon after thawing for the best texture.
Can you eat baked mackerel fillet cold the next day?
Yes, baked mackerel fillet can be eaten cold the next day if it was refrigerated promptly and kept chilled. Flake it into a salad or sandwich, and do not eat it if it spent too long at room temperature.
Is baked mackerel fillet safe to eat during pregnancy?
Usually, baked mackerel fillet can fit into pregnancy meals when it is thoroughly cooked, but the mackerel species matters. Atlantic mackerel is generally lower in mercury, while king mackerel is high in mercury and should be avoided; follow local fish advisories.
What should you serve with baked mackerel fillet?
Serve baked mackerel fillet with crisp salad, roasted vegetables, potatoes, or rice. Fresh lemon and a light yogurt or herb sauce complement its rich taste, while a simple vegetable side keeps the meal from feeling too heavy.
Baked mackerel fillet Vitamins & Minerals
Vitamins
B12
14.4µg · 600% DV
Vitamin D
19.2µg · 96% DV
B3
9.24mg · 58% DV
B6
0.72mg · 42% DV
Minerals
Selenium
53µg · 96% DV
Phosphorus
264mg · 38% DV
Iodine
42µg · 28% DV
Copper
0.12mg · 13% DV
Potassium ⭐
396mg · 12% DV
Sodium
108mg · 5% DV
Baked mackerel fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked mackerel fillet
To burn the 246 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 mackerel fillet?
Baked mackerel fillet is mackerel cooked in the oven, often with simple seasonings such as lemon, herbs or onion. Mackerel is a naturally oily fish with a distinct, savoury flavour; baking keeps the flesh tender while the surface can take on a lightly browned finish. It is enjoyed in many coastal cuisines, from Mediterranean home cooking to fish suppers elsewhere.
Serve it warm with salad, vegetables or potatoes, and add lemon to balance its richness. It is a protein-rich choice, with 20.5 g of protein per 100 g, as well as naturally occurring omega-3 fats. For a lighter plate, pair it with steamed or roasted vegetables rather than a rich sauce; leftover fillet also works well flaked into a salad.
How Nutritious Is Baked mackerel fillet?
Nutrient density
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 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 Baked mackerel fillet Contain Allergens?
Contains these allergens:
Which Diets Is Baked 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
Baked mackerel fillet Fat Profile
SATURATED
3.72g
MONOUNSATURATED
6.6g
POLYUNSATURATED
3.72g
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.