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Grilled horse mackerel Calories
Rich in omega-3, high protein, low carbohydrate
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Grilled horse mackerel (120 g) has 174 calories. That works out to 145 calories per 100 g. It contains 0 g of carbs, 24.6 g of protein, 7.8 g of fat and 0 g of fiber. Its 10.4 µg of B12 covers 435% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Grilled horse mackerel Nutrition Facts
Selected: 1 piece (medium) · 120 g
174
KCAL / 120G
Carbs
0g
· 0% DV
Protein
24.6g
· 49% DV
Fat
7.8g
· 10% 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 58% · Fat 42%
Grilled horse mackerel nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 174 kcal | |
| Total fat | 7.8 g | 10% |
| Saturated fat | 2.04 g | 10% |
| Trans fat | 0 g | |
| Sodium | 108 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 24.6 g | 49% |
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 Grilled horse mackerel?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 174 kcal |
| 1 piece (small) | 80 g | 116 kcal |
| 100 g | 100 g | 145 kcal |
| 1 serving (medium) | 150 g | 218 kcal |
| 1 piece (large) | 180 g | 261 kcal |
| 1 serving (large) | 200 g | 290 kcal |
| 2 piece (double) | 240 g | 348 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Grilled horse mackerel
How do you grill bogue?
Grilled bogue is best cooked over medium heat after cleaning, drying and lightly oiling the fish. Cook until the flesh turns opaque and separates easily; turning it repeatedly can make the delicate fish fall apart.
What is bogue, and is it the same as horse mackerel?
Bogue is a small Mediterranean fish, Boops boops, called kupa balığı or kupes in Turkish; it is not horse mackerel. The English name on some listings can be misleading, so look for the species name when buying.
Does grilled bogue have a lot of bones?
Yes, grilled bogue has small bones as well as a central backbone. Lift the flesh away from the spine carefully and check each bite; serve it deboned if children will be eating it.
What does grilled bogue taste like?
Grilled bogue has mild, savoury, sea-like flavour and moderately firm flesh. Its skin takes on a pleasant char, so simple seasoning with lemon and herbs usually works better than a heavy sauce.
How do you clean bogue before grilling?
Before grilling, bogue should be scaled and gutted, with the gills removed. Rinse it briefly under cold water and pat it dry; leaving fish soaking in water can dilute its flavour.
What seasoning goes well with grilled bogue?
Olive oil, lemon, garlic and a little salt go well with grilled bogue. Add herbs such as parsley or oregano if you like, but keep the seasoning light so it does not mask the fish.
What should you serve with grilled bogue?
Serve grilled bogue with a crisp salad, grilled vegetables or boiled potatoes. Lemon and fresh herbs make a simple accompaniment, while a rich sauce can overpower the fish’s delicate flavour.
Can you cook bogue on a barbecue without it sticking?
Yes, bogue can be grilled on a barbecue without sticking if the grates are clean and hot and the fish is dry and lightly oiled. Turn it only once it releases easily from the grate.
Can you eat grilled bogue leftovers the next day?
Yes, grilled bogue leftovers can be eaten the next day if they were refrigerated promptly in a covered container. Reheat gently until hot, or flake the cold fish into a salad.
Is grilled bogue safe to eat during pregnancy?
Yes, fully cooked grilled bogue can be eaten during pregnancy. If you have been given individual advice to limit certain fish or are unsure about local guidance, ask your healthcare professional.
Grilled horse mackerel Vitamins & Minerals
Vitamins
B12
10.44µg · 435% DV
B3
7.44mg · 47% DV
Vitamin D
9µg · 45% DV
B6
0.48mg · 28% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
264mg · 38% DV
Iodine
36µg · 24% DV
Potassium ⭐
396mg · 12% DV
Sodium
108mg · 5% DV
Grilled horse mackerel Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Grilled horse mackerel
To burn the 174 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.
What is Grilled horse mackerel?
Kupa balığı, known in English as Mediterranean bogue, is a small sea fish found in the Mediterranean and nearby waters. Grilled whole, it has lightly crisp skin and tender, savoury flesh. Take care with the fine bones when eating it.
Around the Mediterranean, it is often served hot with lemon, herbs, salad or bread for lunch or supper. It provides protein and omega-3 fats, with no carbohydrate; a 100 g portion contains 20.5 g of protein. For a lighter plate, grill it with little added oil and pair it with vegetables or a crisp salad.
How Nutritious Is Grilled horse 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 Grilled horse 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 Grilled horse mackerel Contain Allergens?
Contains these allergens:
Which Diets Is Grilled horse 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
Grilled horse mackerel Fat Profile
SATURATED
2.04g
MONOUNSATURATED
2.64g
POLYUNSATURATED
2.28g
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.