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Canned mackerel fillet Calories
Rich in omega-3, high in protein, good source of vitamin D and B12
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Canned mackerel fillet (90 g) has 170 calories. That works out to 189 calories per 100 g. It contains 0 g of carbs, 21.4 g of protein, 9.5 g of fat and 0 g of fiber. Its 7.8 µg of B12 covers 326% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Canned mackerel fillet Nutrition Facts
Selected: 1 piece (medium) · 90 g
170
KCAL / 90G
Carbs
0g
· 0% DV
Protein
21.4g
· 43% DV
Fat
9.5g
· 12% 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 50% · Fat 50%
Canned mackerel fillet nutrition facts table · 1 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 170 kcal | |
| Total fat | 9.5 g | 12% |
| Saturated fat | 2.25 g | 11% |
| Trans fat | 0.05 g | |
| Sodium | 306 mg | 13% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 21.4 g | 43% |
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 Canned mackerel fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 90 g | 170 kcal |
| 1 piece (small) | 60 g | 113 kcal |
| 1 serving (half) | 85 g | 161 kcal |
| 100 g | 100 g | 189 kcal |
| 1 piece (large) | 120 g | 227 kcal |
| 1 can (small) | 125 g | 236 kcal |
| 1 cup (shredded) | 140 g | 265 kcal |
| 1 can (medium) | 150 g | 284 kcal |
| 1 can (large) | 200 g | 378 kcal |
Calculated from 189 calories per 100 g.
Frequently Asked Questions About Canned mackerel fillet
Is canned mackerel fillet already cooked?
Yes, canned mackerel fillet is cooked and sterilized during canning, so it is ready to eat straight from the tin. You can warm it, but add it near the end of cooking to keep the flakes from breaking apart.
Is canned mackerel fillet good for you?
Yes, canned mackerel fillet provides protein and omega-3 fats, and can be a convenient way to eat oily fish. Salt and packing oil vary between products, so compare those details if you eat it often.
How do you eat canned mackerel fillet?
Eat canned mackerel fillet cold in a salad or sandwich, or fold it into pasta, rice, or a warm grain bowl. Add lemon, herbs, or a sharp dressing to balance its rich, savory flavor.
Do you drain canned mackerel fillet before eating it?
No, draining canned mackerel fillet is optional. Keep the packing oil to add flavor to a dressing or pasta, or drain it for a less oily dish. If it is packed in brine, draining the liquid can reduce some of the salt.
Does canned mackerel fillet have bones?
Usually, the larger bones are removed from canned mackerel fillet, but small, soft bones may remain. Check the flakes as you serve them, especially when preparing a meal for a young child.
How long does canned mackerel fillet last after opening?
Once opened, transfer canned mackerel fillet to a clean, covered container and refrigerate it; use it within 3–4 days. Do not leave it in the opened tin or at room temperature for an extended period.
Can you freeze canned mackerel fillet?
Yes, you can freeze canned mackerel fillet after opening it. Put it in a tightly sealed, freezer-safe container, with some of its packing liquid to help protect the texture; thaw it in the refrigerator and expect softer flakes.
Is canned mackerel fillet safe to eat during pregnancy?
It depends on the mackerel species: some types are high in mercury, while others are lower. Check the species and follow local pregnancy guidance; if the species is unclear, ask your doctor or dietitian before making it a regular choice.
Can canned mackerel fillet replace canned tuna?
Yes, canned mackerel fillet can replace canned tuna in sandwiches, salads, and pasta, but its flavor is richer and more distinctly fishy. It is softer too, so fold it in gently rather than mixing it vigorously.
How can you tell if canned mackerel fillet is unsafe to eat?
Do not eat canned mackerel fillet from a bulging, leaking, badly dented, or rusted tin, or if liquid spurts out when you open it. Discard it if it smells or looks unusual, and never taste it to check.
Canned mackerel fillet Vitamins & Minerals
Vitamins
B12
7.83µg · 326% DV
Vitamin D
12.42µg · 62% DV
B3
7.83mg · 49% DV
B6
0.47mg · 28% DV
Minerals
Selenium
40µg · 73% DV
Phosphorus
225mg · 32% DV
Iodine
32µg · 21% DV
Magnesium
68mg · 16% DV
Sodium
306mg · 13% DV
Potassium ⭐
283mg · 8% DV
Canned mackerel fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Canned mackerel fillet
To burn the 170 calories in 1 piece (medium) (90 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 Canned mackerel fillet?
Canned mackerel fillet is mackerel that has been cooked and packed in a can, ready to eat without the work of cleaning and cooking fresh fish. It has a full, savoury flavour and a soft, moist texture that flakes easily. Depending on the product, it may be packed in oil, brine or sauce, each of which changes how rich or salty it tastes.
Across English-speaking kitchens, it is often stirred into salads, layered into sandwiches or served on toast with lemon. It is high in protein and provides omega-3 fats, making it a substantial, convenient pantry option. Pair it with crisp vegetables or a sharp dressing to balance its richness; check the flavour before adding extra salt.
How Nutritious Is Canned mackerel fillet?
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 Canned mackerel fillet 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 fillet Contain Allergens?
Contains these allergens:
Which Diets Is Canned 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
Canned mackerel fillet Fat Profile
SATURATED
2.25g
MONOUNSATURATED
3.69g
POLYUNSATURATED
2.7g
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.