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Canned mackerel in olive oil, drained Calories
Rich in omega-3, high-protein, drained canned fish
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 can (small) of Canned mackerel in olive oil, drained (90 g) has 236 calories. That works out to 262 calories per 100 g. It contains 0 g of carbs, 21.7 g of protein, 16.4 g of fat and 0 g of fiber. Its 8 µg of B12 covers 334% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Canned mackerel in olive oil, drained Nutrition Facts
Selected: 1 can (small) · 90 g
236
KCAL / 90G
Carbs
0g
· 0% DV
Protein
21.7g
· 43% DV
Fat
16.4g
· 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 37% · Fat 63%
Canned mackerel in olive oil, drained nutrition facts table · 1 can (small) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 236 kcal | |
| Total fat | 16.4 g | 21% |
| Saturated fat | 3.24 g | 16% |
| Trans fat | 0.09 g | |
| Sodium | 401 mg | 17% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 21.7 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 Small Can of Canned mackerel in olive oil, drained?
| Serving | Amount | Calories |
|---|---|---|
| 1 can (small) | 90 g | 236 kcal |
| 1 ounce (small) | 28 g | 73 kcal |
| 1 piece (half) | 45 g | 118 kcal |
| 1 serving (medium) | 85 g | 223 kcal |
| 100 g | 100 g | 262 kcal |
| 1 can (medium) | 120 g | 314 kcal |
| 1 serving (large) | 140 g | 367 kcal |
| 1 cup (shredded) | 140 g | 367 kcal |
| 1 can (large) | 150 g | 393 kcal |
Calculated from 262 calories per 100 g.
Frequently Asked Questions About Canned mackerel in olive oil, drained
Is drained canned mackerel in olive oil healthy?
Yes, drained canned mackerel in olive oil is a nutritious fish choice that provides protein and omega-3 fats. Its salt content varies by product, so check the label if you have been advised to limit sodium.
Can you eat drained canned mackerel in olive oil straight from the can?
Yes, drained canned mackerel in olive oil is already cooked during processing and can be eaten straight from the can. Add it to a salad or sandwich, or serve it with bread for a quick meal.
Do you need to cook drained canned mackerel in olive oil?
No, drained canned mackerel in olive oil does not need further cooking. You can warm it gently for a hot dish, but prolonged heating may make its soft texture drier and intensify its fish flavor.
Can you eat the bones in drained canned mackerel in olive oil?
Yes, the small bones in drained canned mackerel in olive oil are usually soft enough to eat. Canning softens them considerably, though you can remove any that you find unpleasant while flaking the fish.
Should you drain the oil from canned mackerel in olive oil?
You do not have to drain the oil from canned mackerel in olive oil. Draining gives a less oily result, while keeping some of the oil adds moisture and flavor to pasta, salads, or sandwiches.
How long does opened canned mackerel in olive oil last in the fridge?
Opened canned mackerel in olive oil keeps best when transferred from the can to a covered container and refrigerated. Use it within a few days, and discard it if it has been left at room temperature for an extended time.
What can you make with drained canned mackerel in olive oil?
Drained canned mackerel in olive oil works well in salads, pasta, sandwiches, and fish cakes. Mix it with lemon and herbs for a quick topping, or flake it into a tomato-based pasta sauce near the end of cooking.
How is canned mackerel in olive oil different from canned tuna?
Canned mackerel in olive oil is typically richer and more strongly flavored than canned tuna. Both are convenient canned fish, but mackerel’s softer texture and oily character make it especially good in dishes that benefit from a moist, savory fish.
Is drained canned mackerel in olive oil high in mercury?
Usually not, but the mackerel species matters: Atlantic mackerel is generally considered a lower-mercury choice, while king mackerel is high in mercury. Check the species listed on the package if you need to manage mercury exposure.
Can you eat drained canned mackerel in olive oil during pregnancy?
Yes, drained canned mackerel in olive oil is generally suitable during pregnancy because it is cooked and ready to eat. Fish recommendations can vary with your health and local guidance, so ask your prenatal care professional if you are unsure.
Canned mackerel in olive oil, drained Vitamins & Minerals
Vitamins
B12
8.01µg · 334% 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
217mg · 22% DV
Iodine
32µg · 21% DV
Sodium
401mg · 17% DV
Potassium ⭐
283mg · 8% DV
Canned mackerel in olive oil, drained 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, drained
To burn the 236 calories in 1 can (small) (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, drained?
Canned mackerel in olive oil, drained is mackerel preserved in olive oil and served after the excess oil has been drained. Mackerel has a rich, savoury flavour, and canning makes it a convenient pantry option; olive-oil-packed versions are especially familiar in Mediterranean-style cooking.
Flake it into a salad, tuck it into a sandwich, or serve it simply with lemon, herbs and crusty bread. Its firm, oily flesh brings plenty of flavour, so crisp vegetables and sharp, acidic ingredients make good partners. It is high in protein, with 24.1 g per 100 g. For a lighter meal, drain it well and pair it with plenty of greens rather than adding more oil.
How Nutritious Is Canned mackerel in olive oil, drained?
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, drained 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, drained Contain Allergens?
Contains these allergens:
Which Diets Is Canned mackerel in olive oil, drained 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, drained Fat Profile
SATURATED
3.24g
MONOUNSATURATED
7.29g
POLYUNSATURATED
4.05g
Omega 6:3 ratio 0.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.