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Baked small mackerel Calories
Rich in omega-3, high protein, low carbohydrate
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked small mackerel (120 g) has 216 calories. That works out to 180 calories per 100 g. It contains 0 g of carbs, 24.6 g of protein, 13.8 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 small mackerel Nutrition Facts
Selected: 1 piece (medium) · 120 g
216
KCAL / 120G
Carbs
0g
· 0% DV
Protein
24.6g
· 49% DV
Fat
13.8g
· 18% 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 44% · Fat 56%
Baked small mackerel nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 13.8 g | 18% |
| Saturated fat | 3.24 g | 16% |
| 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 small mackerel?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 216 kcal |
| 1 piece (extra small) | 60 g | 108 kcal |
| 1 piece (small) | 80 g | 144 kcal |
| 100 g | 100 g | 180 kcal |
| 1 serving (medium) | 150 g | 270 kcal |
| 1 piece (large) | 180 g | 324 kcal |
| 1 serving (large) | 200 g | 360 kcal |
| 2 piece (double) | 240 g | 432 kcal |
| 1 piece (jumbo) | 250 g | 450 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Baked small mackerel
How do you bake small mackerel?
To bake small mackerel, clean and dry the fish, season it with salt and your preferred herbs, and arrange it on a lightly oiled tray. Bake in a preheated oven until the flesh is opaque and flakes easily.
What temperature and how long should you bake small mackerel?
Bake small mackerel at about 400°F (200°C) for roughly 18–22 minutes. Smaller fish and hotter ovens may need less time; check that the flesh is opaque and separates easily with a fork.
Do you need to gut small mackerel before baking it?
Yes, remove the guts and gills from small mackerel before baking. Wipe the cavity with a paper towel and pat the fish dry; dry skin browns better and the tray is less likely to collect excess liquid.
Can you bake small mackerel whole?
Yes, bake small mackerel whole after gutting it; filleting is not necessary, and cooking it whole can help keep the flesh moist. Take care to remove the bones when serving, especially for children.
How do you keep baked small mackerel from drying out?
Keep baked small mackerel moist by brushing it lightly with oil and avoiding a long cooking time. Start checking early, since small fish cook quickly, and take them out once the flesh is opaque and flakes apart.
What seasoning goes well with baked small mackerel?
Lemon, black pepper, garlic, and herbs such as parsley or thyme work well with baked small mackerel. Use a light hand with strong seasonings so they complement the fish rather than overwhelm its rich flavor.
What should you serve with baked small mackerel?
Serve baked small mackerel with a crisp salad, roasted vegetables, or potatoes for a simple meal. Lemon and fresh herbs brighten the fish, while rice or crusty bread makes the meal more substantial.
How can you tell when baked small mackerel is done?
Baked small mackerel is done when its flesh turns opaque and separates easily with a fork. Check the thickest part; if it still looks translucent, return the fish to the oven briefly and check again.
How long does baked small mackerel last in the fridge?
Baked small mackerel keeps for up to 3 days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, and heat it thoroughly before serving.
Is baked small mackerel safe to eat during pregnancy?
Yes, fully cooked small mackerel can be eaten during pregnancy, but mercury levels vary among mackerel species. If you are unsure which species you have or have a specific health concern, ask your healthcare professional.
Baked small mackerel Vitamins & Minerals
Vitamins
B12
14.4µg · 600% DV
Vitamin D
19.2µg · 96% DV
B3
6.84mg · 43% DV
B6
0.72mg · 42% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
264mg · 38% DV
Iodine
48µg · 32% DV
Potassium ⭐
384mg · 11% DV
Sodium
108mg · 5% DV
Baked small mackerel Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked small mackerel
To burn the 216 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 small mackerel?
Baked small mackerel is a simple fish dish made by roasting small mackerel, usually cleaned and cooked whole or arranged in a baking dish. It is at home in Turkish cooking, where seasonal fish is often prepared with little fuss and served as the centre of a meal.
The flesh is moist, rich and savoury, with a natural oiliness that works well with lemon, herbs and a crisp salad. In Turkey it may be served with bread and greens; elsewhere, it fits easily into a seafood supper with vegetables or potatoes. It provides plenty of protein and omega-3 fats, with no carbohydrates. Bake it with only a little added oil to keep the meal light.
How Nutritious Is Baked small 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 small 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 small mackerel Contain Allergens?
Contains these allergens:
Which Diets Is Baked small 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 small mackerel Fat Profile
SATURATED
3.24g
MONOUNSATURATED
5.4g
POLYUNSATURATED
2.88g
Omega 6:3 ratio 0:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.