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Grilled Mackerel Calories
Rich in omega-3, high protein, excellent source of vitamin B12
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Grilled 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.
What is Grilled Mackerel?
Grilled Mackerel is mackerel cooked over a hot grill, a familiar preparation in Turkish coastal cooking and seafood restaurants. The fish is often grilled whole or split open, leaving the skin lightly charred while the rich flesh stays moist and flakes apart easily.
Its full, savoury flavour works well with lemon, fresh herbs, salad and bread; in Turkey, grilled mackerel is also used in balık ekmek, a fish sandwich. Mackerel is an oily fish and a protein-rich choice, with 19 g of protein per 100 g. Pair it with a generous salad for a lighter meal, or add bread if you want something more substantial.
Grilled Mackerel Nutrition Facts
Selected: 100 g
205
KCAL / 100G
Carbs
0g
· 0% DV
Protein
19g
· 38% DV
Fat
14g
· 18% 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%
Grilled Mackerel Vitamins & Minerals
Vitamins
B12
19µg · 792% DV
Vitamin D
16µg · 80% DV
B3
6.8mg · 43% DV
B6
0.6mg · 35% DV
Minerals
Selenium
44µg · 80% DV
Phosphorus
220mg · 31% DV
Iodine
40µg · 27% DV
Iron
2mg · 11% DV
How Nutritious Is Grilled 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.
Grilled Mackerel Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Grilled Mackerel
To burn the 205 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.
Is Grilled 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 Mackerel Contain Allergens?
Contains these allergens:
Which Diets Is Grilled 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 Mackerel Fat Profile
SATURATED
3.2g
MONOUNSATURATED
5.7g
POLYUNSATURATED
2.9g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
Compare Grilled Mackerel
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Frequently Asked Questions About Grilled Mackerel
Is grilled mackerel good for you?
Yes, grilled mackerel provides omega-3 fats, protein and vitamin B12. Grilling adds little fat compared with frying, but avoid charring the fish and serve it as part of a varied diet.
How do you grill mackerel?
To grill mackerel, clean and dry the fish, season it, and place it on a hot, lightly oiled grill. Cook until the flesh is opaque and separates into flakes; turn it gently to keep it intact.
Can you eat the skin on grilled mackerel?
Yes, grilled mackerel skin is edible. It can become crisp and flavorful on the grill; remove any blackened, burnt patches rather than eating them.
Does grilled mackerel have a lot of bones?
Grilled mackerel has a central backbone and rib bones, but its flesh usually comes away in substantial flakes. Check each portion carefully, and remove the bones before serving it to a child.
Does grilled mackerel taste very fishy?
Grilled mackerel has a richer, stronger flavor than mild white fish because it is naturally oily. Fresh fish, a squeeze of lemon, and avoiding overcooking help keep that flavor pleasant.
What should you serve with grilled mackerel?
Grilled mackerel pairs well with lemon, fresh herbs, a crisp salad, or grilled vegetables. Potatoes or crusty bread also work well when you want a more filling meal.
How can you tell when grilled mackerel is cooked?
Grilled mackerel is cooked when the flesh turns opaque and flakes easily with a fork. Check the thickest part near the backbone; it should no longer look translucent.
Is grilled mackerel high in mercury?
Most commonly eaten mackerel species, such as Atlantic mackerel, are lower in mercury than large predatory fish, but king mackerel is a high-mercury exception. If you are pregnant, follow local fish advisories for the species available to you.
How long does leftover grilled mackerel last in the fridge?
Store leftover grilled mackerel in a covered container in the refrigerator and eat it within 3 days. Do not keep fish that sat at room temperature for a long time; reheat leftovers thoroughly.
Can you grill frozen mackerel?
Thaw frozen mackerel in the refrigerator before grilling, then pat it dry so it browns instead of steaming. Grilling it while still frozen can leave the outside overcooked before the center is done.
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Nutrition data compiled from USDA FoodData Central and scientific sources.