1 piece (medium) of Fried mackerel (120 g) has 264 calories. That works out to 220 calories per 100 g. It contains 0.7 g of carbs, 23.4 g of protein, 18.6 g of fat and 0 g of fiber. Its 11.3 µg of B12 covers 470% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

What is Fried mackerel?

Fried mackerel is made by coating mackerel, often lightly in flour, and frying it in a pan. Mackerel is an oily fish with a pronounced savoury flavour; the outside turns crisp while the flesh stays tender and moist. In Turkey, it is a familiar home-cooked meal and a common choice at fish restaurants.

It is often served with lemon, salad and bread, and works just as well alongside simple vegetables for an easy weeknight meal. Mackerel provides plenty of protein and omega-3 fats, though frying adds to the dish’s richness. For a lighter plate, drain it well and pair it with a generous salad.

Fried mackerel Nutrition Facts

Selected: 100 g

220

KCAL / 100G

Carbs

0.6g

· 0% DV

Protein

19.5g

· 39% DV

Fat

15.5g

· 20% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 1% · Protein 35% · Fat 64%

Fried mackerel Vitamins & Minerals

Vitamins

B12

9.4µg · 392% DV

6.8mg · 43% DV

Vitamin D

8µg · 40% DV

0.5mg · 29% DV

Minerals

Selenium

36µg · 65% DV

Phosphorus

210mg · 30% DV

Iodine

40µg · 27% DV

Iron

2mg · 11% DV

How Nutritious Is Fried mackerel?

Nutrient density

Very high

82/ 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

47/ 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.

Fried mackerel Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Fried mackerel

To burn the 220 calories in 100 g:

🚶

54min

Walking (5 km/h)

🏃

22min

Running (8 km/h)

🚴

30min

Cycling

🏊

26min

Swimming

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

Is Fried mackerel Processed?

NOVA 2

Minimally 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 Fried 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 Fried mackerel 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

Fried mackerel Fat Profile

SATURATED

3.6g

MONOUNSATURATED

6.2g

POLYUNSATURATED

3.1g

⚖️

Omega 6:3 ratio 0.1:1

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

Compare Fried mackerel

🐟🍳vs🐟

Fried mackerel vs Salmon Fillet14 kcal more per 100 g

→🐟🍳vs🐟

Fried mackerel vs Canned Tuna104 kcal more per 100 g

→🐟🍳vs🐟

Fried mackerel vs Fish110 kcal more per 100 g

→🐟🍳vs🐟

Fried mackerel vs Tuna88 kcal more per 100 g

→

Foods Similar to Fried mackerel

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

Frequently Asked Questions About Fried mackerel

Is fried mackerel good for you?

Fried mackerel provides protein and omega-3 fats, but frying adds oil and makes the finished dish richer than grilled or baked mackerel. Pairing it with vegetables rather than another fried side makes for a more balanced meal.

How do you keep fried mackerel from sticking to the pan?

Dry the mackerel well and let the pan heat before adding it. Leave each piece undisturbed until its coating has browned and releases easily; trying to turn it too soon can tear the fish and leave it stuck.

Can you fry mackerel with the skin on?

Yes, mackerel can be fried skin-on, and the skin can turn crisp in the pan. Pat it dry first and start with the skin side down; remove the skin after cooking if you prefer not to eat it.

What oil is best for frying mackerel?

A neutral oil with a high smoke point, such as canola or sunflower oil, works well for frying mackerel. Use enough to coat the pan rather than deep-frying; strongly flavored oils can compete with the fish.

Can you fry frozen mackerel?

Thaw frozen mackerel in the refrigerator before frying, then drain and pat it completely dry. Putting it in the pan frozen releases water, which makes the fish cook unevenly and prevents the coating from crisping.

How do you reduce the fishy smell when frying mackerel?

Ventilate the kitchen and use an extractor fan while frying mackerel. Fresh fish, a dry surface, and promptly cleaning the pan and oil splashes help limit lingering odor; lemon at the table brightens the flavor but does not remove cooking smells.

What should you serve with fried mackerel?

Fried mackerel pairs well with a sharp green salad, lemon, and simple vegetables. For a heartier plate, serve it with potatoes or rice; acidic sides help balance the fish’s rich flavor and crisp coating.

How long does fried mackerel keep in the fridge?

Refrigerate leftover fried mackerel promptly in a covered container and eat it within a few days. Keep it separate from uncooked foods, and discard it if it has been left out for a long time or develops an off smell.

What is the best way to reheat fried mackerel?

Reheat fried mackerel in an oven or air fryer to help the coating crisp again. A microwave is convenient but tends to soften the crust; heat only the portion you plan to eat rather than reheating the leftovers repeatedly.

Why does fried mackerel taste bitter?

A bitter taste in fried mackerel can come from an old or poorly handled fish, or from scorched coating and oil. Remove the dark bloodline if its strong flavor bothers you, and use fresh fish and clean oil.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026