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Rich in omega-3, high protein, excellent source of B12
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 246 kcal | |
| Total fat | 16.8 g | 22% |
| Saturated fat | 3.84 g | 19% |
| Trans fat | 0 g | |
| Sodium | 108 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 22.8 g | 46% |
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 piece (medium) | 120 g | 246 kcal |
| 1 slice (thin) | 60 g | 123 kcal |
| 1 piece (small) | 80 g | 164 kcal |
| 100 g | 100 g | 205 kcal |
| 1 slice (thick) | 100 g | 205 kcal |
| 1 serving (medium) | 150 g | 308 kcal |
| 1 piece (large) | 180 g | 369 kcal |
| 1 serving (large) | 200 g | 410 kcal |
| 1 piece (extra large) | 250 g | 513 kcal |
Calculated from 205 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 246 calories in 1 piece (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.
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.
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 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.
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
3.84g
MONOUNSATURATED
6.24g
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.