1 piece (medium) of Horse mackerel (80 g) has 88 calories. That works out to 110 calories per 100 g. It contains 0 g of carbs, 15 g of protein, 3.3 g of fat and 0 g of fiber. Its 6.9 µg of B12 covers 287% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

What is Horse mackerel?

Horse mackerel is a slender, silvery sea fish with a firm, mild-flavoured flesh. It is caught and eaten in many coastal regions, and is commonly sold whole; smaller fish are often cooked with the bones in and eaten by picking the flesh away as you go.

You can pan-fry it until crisp, grill it, or bake it with lemon and herbs. In Turkey it is a familiar fish-market choice, often served with salad, bread and a squeeze of lemon. Horse mackerel is high in protein and provides omega-3 fats, while remaining relatively light. For a less oily meal, bake or grill it with just a little oil, and pair it with vegetables or a simple salad.

Horse mackerel Nutrition Facts

Selected: 100 g

110

KCAL / 100G

Carbs

· 0% DV

Protein

18.7g

· 37% DV

Fat

4.1g

· 5% DV

Fiber

· 0% DV

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

Calories come from: Carbs 0% · Protein 67% · Fat 33%

Horse mackerel Vitamins & Minerals

Vitamins

B12

8.6µg · 358% DV

Vitamin D

6µg · 30% DV

4.5mg · 28% DV

0.4mg · 24% DV

Minerals

Selenium

36µg · 65% DV

Phosphorus

220mg · 31% DV

Iodine

35µg · 23% DV

Zinc

1mg · 9% DV

How Nutritious Is Horse mackerel?

Nutrient density

Very high

80/ 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

57/ 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.

Horse 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 Horse mackerel

To burn the 110 calories in 100 g:

🚶

27min

Walking (5 km/h)

🏃

11min

Running (8 km/h)

🚴

15min

Cycling

🏊

13min

Swimming

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

Is Horse 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 Horse 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 Horse 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

Horse mackerel Fat Profile

SATURATED

1.2g

MONOUNSATURATED

1.5g

POLYUNSATURATED

1.2g

⚖️

Omega 6:3 ratio 0.1:1

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

Compare Horse mackerel

🐟vs🐟

Horse mackerel vs Salmon Fillet96 kcal fewer per 100 g

→🐟vs🐟

Horse mackerel vs Canned Tuna6 kcal fewer per 100 g

→🐟vs🐟

Horse mackerel vs FishSame calories per 100 g

→🐟vs🐟

Horse mackerel vs Tuna22 kcal fewer per 100 g

→

Foods Similar to Horse 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 Horse mackerel

What is horse mackerel?

Horse mackerel is a small, lean marine fish in the jack family, not a type of horse or simply another name for every mackerel. It is sold whole or as fillets and is commonly pan-fried, grilled, or baked.

Is horse mackerel the same as mackerel?

No. Horse mackerel belongs to the jack family, while mackerels are a different group of fish. They can look similar and both have a pronounced fish flavor, but horse mackerel is generally slimmer and often sold as a smaller whole fish.

What does horse mackerel taste like?

Horse mackerel has a savory, mildly rich flavor that is less oily than many larger mackerels. Its flesh is fairly delicate, so it works well with simple seasonings such as lemon, herbs, and salt rather than heavy sauces.

How do you cook horse mackerel?

Horse mackerel can be pan-fried, grilled, or baked. For a simple meal, season cleaned fish, cook until the flesh is opaque and separates easily, and serve with lemon. Small whole fish cook quickly, so watch them closely to avoid drying them out.

Does horse mackerel have a lot of bones?

Horse mackerel has a central backbone and fine pin bones, which can make small whole fish fiddly to eat. You can ask a fishmonger to fillet it, or carefully lift the cooked flesh away from the backbone before serving.

How do you clean horse mackerel?

To clean horse mackerel, slit the belly, remove the innards and gills, and rinse the cavity under cold water. Remove scales if needed, then pat the fish dry before cooking. A fishmonger can clean it for you if you prefer.

Can you eat horse mackerel raw?

Horse mackerel can be eaten raw only when it has been handled and prepared for raw consumption. Ordinary fresh fish is not automatically safe for sushi or ceviche; use fish frozen under parasite-control conditions and keep it cold throughout preparation.

Is horse mackerel high in mercury?

Horse mackerel is generally considered a lower-mercury choice than large predatory fish because it is relatively small. Species and local advisories can differ, so follow regional fish-consumption guidance, especially when choosing fish during pregnancy.

How should you store fresh horse mackerel?

Keep fresh horse mackerel cold, ideally on ice in a covered container in the refrigerator, and cook it within one or two days of purchase. Store it below ready-to-eat foods so its juices cannot drip onto other ingredients.

Can you eat the skin of horse mackerel?

Yes, horse mackerel skin is edible when the fish is properly cleaned and cooked. It can crisp up nicely in a hot pan or on a grill; dry the skin before cooking to help it brown instead of steam.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 26, 2026