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Drained mackerel Calories
Rich in omega-3, high in protein, drained
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Drained mackerel has 189 calories. It contains 0 g of carbs, 24.1 g of protein, 10.3 g of fat and 0 g of fiber. Its 12 µg of B12 covers 500% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Drained mackerel Nutrition Facts
Selected: 100 g
189
KCAL / 100G
Carbs
0g
· 0% DV
Protein
24.1g
· 48% DV
Fat
10.3g
· 13% 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 51% · Fat 49%
Drained mackerel nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 189 kcal | |
| Total fat | 10.3 g | 13% |
| Saturated fat | 2.5 g | 13% |
| Trans fat | 0 g | |
| Sodium | 340 mg | 15% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 24.1 g | 48% |
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 mackerel?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 189 kcal |
| 2 tablespoon (shredded) | 30 g | 57 kcal |
| ½ can (half) | 60 g | 113 kcal |
| 1 piece (small) | 70 g | 132 kcal |
| 100 g | 100 g | 189 kcal |
| 1 piece (medium) | 120 g | 227 kcal |
| 1 can (whole) | 120 g | 227 kcal |
| 1 cup (shredded) | 140 g | 265 kcal |
| 1 piece (large) | 160 g | 302 kcal |
Calculated from 189 calories per 100 g.
Frequently Asked Questions About Drained mackerel
Is drained mackerel healthy to eat?
Yes, drained mackerel is a nutritious fish that provides protein and omega-3 fats. Packaged varieties can differ in salt content, so compare labels if you are watching your sodium intake.
Can you eat drained mackerel straight from the tin?
Yes, drained mackerel sold ready to eat can usually be eaten straight from the tin. Add it to toast, salads, or pasta; follow the package directions if the product is not labelled ready to eat.
Does drained mackerel need to be cooked?
No, ready-to-eat drained mackerel does not need further cooking. You can warm it in a dish, but stir it in near the end so the already-cooked fish does not dry out or break apart.
Are the bones in drained mackerel safe to eat?
Yes, the small bones in canned drained mackerel are usually softened during processing and can be eaten. Remove any large or hard bones you find, and check the fish carefully before serving it to children.
Does draining mackerel remove its omega-3?
Draining can remove some omega-3 that has moved into the packing oil, but it does not remove all the omega-3 in the fish itself. The amount lost varies with the product and the type of oil.
How long does drained mackerel last after opening?
Transfer leftover drained mackerel to a covered container and refrigerate it promptly; do not store it in an opened tin. Eat it soon, follow the package’s storage guidance, and discard it if its smell or appearance changes.
Can you freeze drained mackerel?
Yes, drained mackerel can be frozen in an airtight container, although it may become softer after thawing. Thaw it in the refrigerator and use it promptly; do not refreeze it once thawed.
Is drained mackerel high in mercury?
Mercury levels depend on the mackerel species: Atlantic mackerel is generally lower in mercury than king mackerel. Check the species when it is listed, and follow local fish-consumption advice if you eat mackerel frequently.
Can drained mackerel replace tuna in recipes?
Yes, drained mackerel can replace tuna in sandwiches, salads, and pasta, but its richer flavour is more pronounced. Pair it with lemon, herbs, or crisp vegetables, and flake it gently because it tends to break apart.
How do you make drained mackerel taste less fishy?
Add lemon juice or vinegar to drained mackerel and serve it with fresh herbs, onion, or a crisp salad. These bright, sharp flavours balance the fish’s richness without needing to rinse away its flavour.
Drained mackerel Vitamins & Minerals
Vitamins
B12
12µg · 500% DV
Vitamin D
13.8µg · 69% DV
B3
8.7mg · 54% DV
B6
0.64mg · 38% DV
Minerals
Selenium
44µg · 80% DV
Phosphorus
250mg · 36% DV
Iodine
35µg · 23% DV
Magnesium
76mg · 18% DV
Sodium
340mg · 15% DV
Potassium ⭐
320mg · 9% DV
Drained mackerel Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Drained mackerel
To burn the 189 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 mackerel?
Drained mackerel is mackerel packed in oil with the excess oil poured off before serving, commonly from a tin or jar. Mackerel is a flavourful oily fish eaten in many coastal food traditions, and this ready-to-use form makes it easy to add to a meal without cooking.
Flake it onto toast, fold it into a salad, or serve it with lemon, onions and herbs. In Britain it also works well in a sandwich or alongside potatoes; elsewhere, use it wherever you would serve a savoury fish. It is high in protein, with 24.1 g per 100 g, and contains no carbohydrate. Drain it thoroughly for a less oily result, and pair it with crisp vegetables or a bright, acidic dressing.
How Nutritious Is Drained mackerel?
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 Drained mackerel 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 mackerel Contain Allergens?
Contains these allergens:
Which Diets Is Drained mackerel 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
Drained mackerel Fat Profile
SATURATED
2.5g
MONOUNSATURATED
3.8g
POLYUNSATURATED
2.9g
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.