1 can (medium) of Canned mackerel (125 g) has 225 calories. That works out to 180 calories per 100 g. It contains 0 g of carbs, 25.9 g of protein, 13.1 g of fat and 0 g of fiber. Its 15 µg of B12 covers 625% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Canned mackerel Nutrition Facts

Selected: 100 g

180

KCAL / 100G

Carbs

· 0% DV

Protein

20.7g

· 41% DV

Fat

10.5g

· 13% 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 47% · Fat 53%

Canned mackerel Vitamins & Minerals

Vitamins

B12

12µg · 500% DV

6.8mg · 43% DV

Vitamin D

8µg · 40% DV

0.6mg · 35% DV

Minerals

Selenium

44µg · 80% DV

Phosphorus

280mg · 40% DV

Calcium

250mg · 25% DV

Iodine

35µg · 23% DV

How Nutritious Is Canned 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

52/ 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.

Canned 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 Canned mackerel

To burn the 180 calories in 100 g:

🚶

45min

Walking (5 km/h)

🏃

18min

Running (8 km/h)

🚴

24min

Cycling

🏊

21min

Swimming

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

Is Canned mackerel Processed?

NOVA 3

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 Canned 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 Canned 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

Canned mackerel Fat Profile

SATURATED

2.6g

MONOUNSATURATED

4.5g

POLYUNSATURATED

2.8g

⚖️

Omega 6:3 ratio 0.1:1

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

Compare Canned mackerel

🐟vs🐟

Canned mackerel vs Salmon Fillet26 kcal fewer per 100 g

→🐟vs🐟

Canned mackerel vs Canned Tuna64 kcal more per 100 g

→🐟vs🐟

Canned mackerel vs Fish70 kcal more per 100 g

→🐟vs🐟

Canned mackerel vs Tuna48 kcal more per 100 g

→

Foods Similar to Canned 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 Canned mackerel

How many calories and how much protein are in canned mackerel?

Canned mackerel provides 180 calories and 20.7 g of protein per 100 g. It contains 0 g of carbohydrates and 10.5 g of fat.

Is canned mackerel suitable for a keto diet?

Yes. With 0 g of carbohydrates per 100 g and a glycemic index of 0, canned mackerel is compatible with a keto diet. It contains fish and is not suitable for people with a fish allergy.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026