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Canned mackerel in olive oil Calories
Rich in omega-3, high-protein canned fish in olive oil
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Canned mackerel in olive oil (90 g) has 176 calories. That works out to 195 calories per 100 g. It contains 0.5 g of carbs, 19.8 g of protein, 10.8 g of fat and 0 g of fiber. Its 10.9 µg of B12 covers 454% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Canned mackerel in olive oil Nutrition Facts
Selected: 1 serving (medium) · 90 g
176
KCAL / 90G
Carbs
0.5g
· 0% DV
Protein
19.8g
· 40% DV
Fat
10.8g
· 14% 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 1% · Protein 44% · Fat 55%
Canned mackerel in olive oil nutrition facts table · 1 serving (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 176 kcal | |
| Total fat | 10.8 g | 14% |
| Saturated fat | 3.24 g | 16% |
| Trans fat | 0.02 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 0.5 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 19.8 g | 40% |
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 Serving of Canned mackerel in olive oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 90 g | 176 kcal |
| 1 ounce (small) | 28 g | 55 kcal |
| 1 piece (small) | 45 g | 88 kcal |
| 2 piece (medium) | 90 g | 176 kcal |
| 100 g | 100 g | 195 kcal |
| 1 serving (large) | 120 g | 234 kcal |
| 1 can (small) | 125 g | 244 kcal |
| 1 can (medium) | 150 g | 293 kcal |
| 1 can (large) | 200 g | 390 kcal |
Calculated from 195 calories per 100 g.
Frequently Asked Questions About Canned mackerel in olive oil
How do you eat canned mackerel in olive oil?
Canned mackerel in olive oil is ready to eat straight from the can. Add it to a salad, sandwich, pasta, or grain bowl, or serve it with lemon and vegetables. If you do not use the whole can, refrigerate the leftovers promptly.
Is canned mackerel in olive oil good for you?
Yes, canned mackerel in olive oil is a nutritious source of protein and omega-3 fats. The olive oil adds energy, and salt levels can vary by product. Pair it with vegetables or whole grains for a more rounded meal.
Does canned mackerel in olive oil contain omega-3?
Yes, canned mackerel in olive oil contains omega-3 fats naturally found in mackerel. The heat used in canning does not remove all of them. Draining the oil may reduce the oil you eat, but it does not remove all the omega-3 in the fish.
Can you eat the bones in canned mackerel in olive oil?
Yes, the small bones in canned mackerel in olive oil are usually softened by the canning process and are edible. If you prefer a smoother texture, check the fish with a fork and remove any pieces that feel hard or unpleasant.
Should you drain the oil from canned mackerel in olive oil?
No, you do not have to drain the oil from canned mackerel in olive oil. Use it in a dressing or pasta for extra flavor, or drain the fish if you want a less oily texture or prefer not to eat the added oil.
How long does canned mackerel in olive oil last after opening?
After opening, transfer canned mackerel in olive oil to a covered container, refrigerate it, and eat it within 3–4 days. Do not leave it at room temperature for long. Discard it if it smells or looks unusual.
Do you need to cook canned mackerel in olive oil before eating it?
No, canned mackerel in olive oil is already cooked during the canning process and is ready to eat once opened. You can warm it in a dish if you like, but reheating it is not necessary for safety.
How is canned mackerel in olive oil different from fresh mackerel?
Canned mackerel in olive oil is cooked, seasoned by its packing oil, and ready to eat, while fresh mackerel needs cooking and has a shorter storage life. The canned fish is often softer and more intensely flavored.
Is canned mackerel in olive oil safe to eat during pregnancy?
It can be, but mercury levels vary by mackerel species, so check which species the can contains and follow pregnancy guidance for fish. Ask your healthcare professional if you are unsure which products or serving frequency are appropriate for you.
Can you heat canned mackerel in olive oil?
Yes, you can heat canned mackerel in olive oil, although it is already cooked and does not need reheating. Warm it briefly in a pan or stir it into a hot dish; prolonged cooking can make the fish dry and break apart.
Canned mackerel in olive oil Vitamins & Minerals
Vitamins
B12
10.89µg · 454% DV
Vitamin D
12.42µg · 62% DV
B3
7.83mg · 49% DV
B6
0.41mg · 24% DV
Minerals
Selenium
40µg · 73% DV
Phosphorus
261mg · 37% DV
Calcium
225mg · 23% DV
Iodine
32µg · 21% DV
Sodium
324mg · 14% DV
Potassium ⭐
288mg · 8% DV
Canned mackerel in olive oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Canned mackerel in olive oil
To burn the 176 calories in 1 serving (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 in olive oil?
Canned mackerel in olive oil is mackerel cooked and preserved in olive oil, offering a convenient way to keep this oily fish ready for a quick meal. It has a rich, savoury flavour and a soft, flaky texture, with the olive oil lending a rounded note.
In places where tinned fish is a pantry staple, it is often served on toast or with bread, added to salads, or paired with potatoes and vegetables. You can also turn it into a simple sandwich filling with lemon and herbs. It is high in protein and low in carbohydrate; drain some of the oil and serve it with plenty of fresh vegetables for a lighter plate.
How Nutritious Is Canned mackerel in olive oil?
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 in olive oil 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 in olive oil Contain Allergens?
Contains these allergens:
Which Diets Is Canned mackerel in olive oil 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 in olive oil Fat Profile
SATURATED
3.24g
MONOUNSATURATED
7.29g
POLYUNSATURATED
3.96g
Omega 6:3 ratio 0.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.