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Drained Canned Mackerel in Tomato Sauce Calories
Rich in protein and omega-3
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Drained Canned Mackerel in Tomato Sauce has 205 calories. It contains 2.1 g of carbs, 20.7 g of protein, 12.8 g of fat and 0.5 g of fiber. Its 8.6 µg of B12 covers 358% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Drained Canned Mackerel in Tomato Sauce Nutrition Facts
Selected: 100 g
205
KCAL / 100G
Carbs
2.1g
· 1% DV
Protein
20.7g
· 41% DV
Fat
12.8g
· 16% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 4% · Protein 40% · Fat 56%
Drained Canned Mackerel in Tomato Sauce nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 205 kcal | |
| Total fat | 12.8 g | 16% |
| Saturated fat | 3.1 g | 16% |
| Trans fat | 0 g | |
| Sodium | 430 mg | 19% |
| Total carbohydrate | 2.1 g | 1% |
| Fiber | 0.5 g | 2% |
| Protein | 20.7 g | 41% |
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 Drained Canned Mackerel in Tomato Sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 205 kcal |
| 1 piece (small) | 35 g | 72 kcal |
| 1 piece (medium) | 60 g | 123 kcal |
| 1 serving (small) | 85 g | 174 kcal |
| 100 g | 100 g | 205 kcal |
| 1 can (small) | 120 g | 246 kcal |
| 1 can (medium) | 150 g | 308 kcal |
| 1 serving (large) | 180 g | 369 kcal |
| 1 can (large) | 200 g | 410 kcal |
Calculated from 205 calories per 100 g.
Frequently Asked Questions About Drained Canned Mackerel in Tomato Sauce
Is drained canned mackerel in tomato sauce good for you?
Yes, drained canned mackerel in tomato sauce provides protein and omega-3 fats. Its salt content can vary by product, so people limiting sodium can compare the nutrition information on different cans.
Can you eat drained canned mackerel in tomato sauce straight from the can?
Yes, it is ready to eat and can be served cold once the can is opened. Add it to a salad, spread it on toast, or use it in a sandwich without further cooking.
How do you heat drained canned mackerel in tomato sauce?
Warm it gently in a pan over low heat; the mackerel is already cooked. Do not heat it in the can, and stir as little as possible to keep the fish from breaking apart.
Do you eat the bones in drained canned mackerel in tomato sauce?
Yes, the small bones in canned mackerel are usually softened during processing and are edible. Check the fish before serving, though, and remove any bone that feels hard or unusually large.
How long does drained canned mackerel in tomato sauce last after opening?
Transfer leftovers to a covered container and refrigerate them promptly. Do not leave the opened fish at room temperature for a long time, and discard it if its smell or appearance changes.
Does draining canned mackerel in tomato sauce remove its omega-3?
No, draining does not remove the omega-3 fats inside the fish. It mainly removes tomato sauce and some of the liquid; the fish itself still contains its natural oils.
Should you rinse drained canned mackerel in tomato sauce?
No, rinsing is not necessary and can wash away the tomato flavor. If you want a milder or less salty taste, briefly rinse the fish, knowing that this also removes some sauce.
Can you use drained canned mackerel in tomato sauce in pasta?
Yes, it works well in pasta. Stir it in near the end of cooking so the already-cooked mackerel warms through without breaking up, and use the tomato sauce for extra flavor if you like.
Is drained canned mackerel in tomato sauce safe during pregnancy?
Usually, canned mackerel made from a low-mercury species can fit into pregnancy diets, but the species matters. If the can does not identify it, ask your healthcare professional which fish guidance to follow.
How is drained canned mackerel in tomato sauce different from canned tuna?
Drained canned mackerel in tomato sauce is generally richer and more strongly flavored than canned tuna, and it comes with a tomato coating. Tuna is usually milder and often packed in water or oil instead.
Drained Canned Mackerel in Tomato Sauce Vitamins & Minerals
Vitamins
B12
8.6µg · 358% DV
Vitamin D
11.5µg · 57% DV
B3
8.1mg · 51% DV
B6
0.42mg · 25% DV
Minerals
Selenium
44µg · 80% DV
Phosphorus
255mg · 36% DV
Iodine
35µg · 23% DV
Sodium
430mg · 19% DV
Potassium ⭐
330mg · 10% DV
Drained Canned Mackerel in Tomato Sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Drained Canned Mackerel in Tomato Sauce
To burn the 205 calories in 100 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 Drained Canned Mackerel in Tomato Sauce?
Drained Canned Mackerel in Tomato Sauce combines oily mackerel with a tangy tomato sauce; draining leaves the fish ready to serve while retaining its rich flavour and moist texture. It is a convenient pantry option for a quick lunch or supper. Across English-speaking kitchens, it works well on toast, alongside boiled potatoes, or folded into a salad with leafy greens and lemon. Mackerel is naturally rich in protein and omega-3 fats, and this product provides 20.7 g of protein per 100 g. Pair it with vegetables for a balanced plate, or add a little of the sauce back if you prefer a juicier finish.
How Nutritious Is Drained Canned Mackerel in Tomato Sauce?
Nutrient density
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 Drained Canned Mackerel in Tomato Sauce 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 Drained Canned Mackerel in Tomato Sauce Contain Allergens?
Contains these allergens:
Which Diets Is Drained Canned Mackerel in Tomato Sauce Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Drained Canned Mackerel in Tomato Sauce Fat Profile
SATURATED
3.1g
MONOUNSATURATED
5g
POLYUNSATURATED
3.3g
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.