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Omega-3 source, high protein, canned fish
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 can (medium) of Dardanel mackerel (canned) (120 g) has 252 calories. That works out to 210 calories per 100 g. It contains 0 g of carbs, 24.6 g of protein, 18.6 g of fat and 0 g of fiber. Its 10.4 µg of B12 covers 435% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 can (medium) · 120 g
252
KCAL / 120G
Carbs
0g
· 0% DV
Protein
24.6g
· 49% DV
Fat
18.6g
· 24% 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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 252 kcal | |
| Total fat | 18.6 g | 24% |
| Saturated fat | 4.44 g | 22% |
| Trans fat | 0 g | |
| Sodium | 408 mg | 18% |
| 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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| Serving | Amount | Calories |
|---|---|---|
| 1 can (medium) | 120 g | 252 kcal |
| 1 tablespoon (medium) | 20 g | 42 kcal |
| 1 piece (small) | 40 g | 84 kcal |
| 1 can (small) | 80 g | 168 kcal |
| 2 piece (medium) | 80 g | 168 kcal |
| 100 g | 100 g | 210 kcal |
| 1 serving (medium) | 100 g | 210 kcal |
| 1 can (large) | 160 g | 336 kcal |
Calculated from 210 calories per 100 g.
Yes, Dardanel canned mackerel is cooked during canning and is ready to eat straight from the tin. Add it to a salad, sandwich, or grain bowl without cooking it first.
Bright, acidic flavors help balance the strong taste of Dardanel canned mackerel. Try lemon juice or vinegar with herbs, crunchy vegetables, or mustard rather than adding a rich, heavy sauce.
Yes, you can stir Dardanel canned mackerel into a warm dish, such as pasta or a tomato sauce. Add it near the end and heat it through gently, since it is already cooked and can break apart.
It can contain small bones, depending on the product and the fish pieces in the tin. Check the pieces as you serve them; any softened bones are usually edible, but remove them if you prefer.
Once opened, transfer Dardanel canned mackerel to a covered container and refrigerate it. For best quality, use it within one to two days, and do not leave it sitting at room temperature.
Yes, you can freeze Dardanel canned mackerel after opening, but its texture may become softer when thawed. Move it to a freezer-safe airtight container rather than freezing it in the metal tin.
Dardanel canned mackerel pairs well with potatoes, crusty bread, leafy greens, or cooked grains. Lemon, pickled vegetables, and fresh herbs can balance its rich flavor and make a simple meal.
No, do not heat Dardanel canned mackerel in its tin. Transfer the fish to a pan or microwave-safe dish first; heating the tin directly can be unsafe, and metal must never go in a microwave.
Dardanel canned mackerel generally has larger, meatier flakes and a richer taste than canned sardines. Both are ready-to-eat oily fish, but they differ in texture and flavor, so they work differently in recipes.
Yes, Dardanel canned mackerel can be eaten cold straight from the fridge. Letting it sit briefly at room temperature can soften the chilled oil and make the fish easier to flake, but it is optional.
Vitamins
B12
10.44µg · 435% DV
B3
8.16mg · 51% DV
Vitamin D
9µg · 45% DV
B6
0.46mg · 27% DV
Minerals
Selenium
53µg · 96% DV
Phosphorus
264mg · 38% DV
Iodine
36µg · 24% DV
Sodium
408mg · 18% DV
Potassium ⭐
408mg · 12% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 252 calories in 1 can (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.
Dardanel mackerel (canned) is mackerel cooked and packed for convenient use, making it easy to add fish to a meal without preparing it from scratch. The can’s packing liquid can be drained or left in, depending on the product and how you plan to serve it.
Its flavour is savoury and distinctive, with tender, substantial flakes. It works well in a salad with lemon, onion and greens, tucked into a sandwich, or served simply with bread for a quick lunch. It provides protein and omega-3 fats; each 100 g contains 20.5 g of protein. Pair it with fresh vegetables and citrus for a lighter, balanced plate.
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.
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.
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.
Contains these allergens:
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
SATURATED
4.44g
MONOUNSATURATED
7.56g
POLYUNSATURATED
3.72g
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.