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An elongated mackerel with a glossy blue-green back marked by dark wavy stripes, bright silver sides, and a pale rounded belly.
●Low GI
★Natural
💪High Protein

Fatty Mackerel Calories

Rich in omega-3, high protein, excellent source of B12

In season: Autumn · Winter

CALORIES · 100 G

205kcal

GI

0low

POTASSIUM · 100 G

320mg

FIBER · 100 G

0g

Quick answer

1 piece (medium) of Fatty Mackerel (120 g) has 246 calories. That works out to 205 calories per 100 g. It contains 0 g of carbs, 22.8 g of protein, 16.8 g of fat and 0 g of fiber. Its 22.8 µg of B12 covers 950% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Fatty Mackerel Nutrition Facts

Selected: 1 piece (medium) · 120 g

246

KCAL / 120G

Carbs

0g

· 0% DV

Protein

22.8g

· 46% DV

Fat

16.8g

· 22% 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 38% · Fat 62%

Fatty Mackerel nutrition facts table · 1 piece (medium) (120 g)

NutrientAmount% DV
Calories246 kcal
Total fat16.8 g22%
Saturated fat3.84 g19%
Trans fat0 g
Sodium108 mg5%
Total carbohydrate0 g0%
Fiber0 g0%
Protein22.8 g46%

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 Medium Fatty Mackerel?

ServingAmountCalories
1 piece (medium)120 g246 kcal
1 slice (thin)60 g123 kcal
1 piece (small)80 g164 kcal
100 g100 g205 kcal
1 slice (thick)100 g205 kcal
1 serving (medium)150 g308 kcal
1 piece (large)180 g369 kcal
1 serving (large)200 g410 kcal
1 piece (extra large)250 g513 kcal

Calculated from 205 calories per 100 g.

Frequently Asked Questions About Fatty Mackerel

What is fatty palamut?

Fatty palamut is a fatty Atlantic bonito, not a mackerel. Palamut is the Turkish name for this migratory fish, commonly sold whole or in steaks and especially popular in Turkey during its autumn season.

Is palamut the same fish as mackerel?

No, palamut is not mackerel. Palamut is Atlantic bonito, a member of the tuna-and-bonito family; true mackerels belong to a different group, although both are oily fish with firm flesh.

What does palamut taste like?

Palamut has firm, meaty flesh and a pronounced savory flavor. Its richness makes it well suited to grilling or roasting, while lemon and onion add freshness without overpowering the fish.

When is palamut in season?

Palamut is most commonly enjoyed in Turkey in autumn, particularly around September through November. Its availability and size vary during the migration, so markets may carry it from late summer into winter.

How do you cook palamut?

Palamut can be pan-fried, baked, or grilled, most often as cross-cut steaks. Because the fish is naturally oily, use only a little extra cooking oil and stop once the flesh flakes easily.

Is palamut the same as torik?

No, torik is generally the name used for a larger palamut. The names can mark different sizes of the same species rather than separate kinds of fish, and exact usage varies by region.

How do you clean and cut palamut?

Remove the entrails, rinse the cavity briefly, and cut palamut crosswise into steaks. If you do not want to clean it yourself, ask a fishmonger to gut and slice it; keep the fish chilled while preparing it.

Can you freeze palamut?

Yes, palamut freezes well when cleaned, portioned, and sealed airtight. Thaw it in the refrigerator before cooking, and do not refreeze it after it has thawed.

Does palamut have a lot of bones?

Palamut has a central backbone and rib bones, but its larger bones are usually easy to spot and remove from cooked steaks. Check each portion carefully before serving it to children.

Can you eat palamut raw?

It is safer to cook palamut rather than eat it raw. Citrus juice or a marinade does not reliably kill parasites or harmful microbes, so cook the fish until the flesh is opaque and flakes easily.

Fatty Mackerel Vitamins & Minerals

Vitamins

B12

22.8µg · 950% DV

Vitamin D

19.2µg · 96% DV

B3

9.12mg · 57% DV

B6

0.9mg · 53% DV

Minerals

Selenium

43µg · 78% DV

Phosphorus

264mg · 38% DV

Iodine

48µg · 32% DV

Magnesium

72mg · 17% DV

Potassium ⭐

384mg · 11% DV

Sodium

108mg · 5% DV

Fatty Mackerel Glycemic Index

GLYCEMIC INDEX

0
Low
0 Low5570100

GLYCEMIC LOAD

0
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Fatty Mackerel

To burn the 246 calories in 1 piece (medium) (120 g):

🚶

61min

Walking (5 km/h)

🏃

25min

Running (8 km/h)

🚴

33min

Cycling

🏊

29min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Fatty Mackerel?

Yağlı palamut is oily Atlantic bonito, a firm-fleshed fish familiar in Turkish cooking; despite the English label, it is not mackerel. In Turkey it is especially popular in autumn, sliced into steaks or cooked whole. It is commonly grilled, baked or pan-fried, often served with onion, greens and lemon.

It provides substantial protein and omega-3 fats, with no carbohydrates, and is also a source of vitamin B12. For a lighter meal, grill or bake it rather than frying, and pair it with salad or vegetables. Its rich flavour needs little embellishment, so a squeeze of lemon and fresh herbs are often enough.

How Nutritious Is Fatty Mackerel?

Nutrient density

Very high

88/ 100

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

48/ 100

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 Fatty Mackerel Processed?

NOVA 1

Unprocessed

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 Fatty Mackerel Contain Allergens?

Contains these allergens:

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish yes
Soy free
Sesame free

Which Diets Is Fatty 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

Fatty Mackerel Fat Profile

SATURATED

3.84g

MONOUNSATURATED

6.24g

POLYUNSATURATED

3.72g

⚖️

Omega 6:3 ratio 0.1:1

Below the ideal 4:1 — a good omega balance.

Compare Fatty Mackerel

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116 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.