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Horse mackerel, cooked without oil Calories
High-protein cooked fish with omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Horse mackerel, cooked without oil (120 g) has 200 calories. That works out to 167 calories per 100 g. It contains 0 g of carbs, 29.6 g of protein, 8.6 g of fat and 0 g of fiber. Its 10.9 µg of B12 covers 455% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Horse mackerel, cooked without oil Nutrition Facts
Selected: 1 piece (medium) · 120 g
200
KCAL / 120G
Carbs
0g
· 0% DV
Protein
29.6g
· 59% DV
Fat
8.6g
· 11% 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 60% · Fat 40%
Horse mackerel, cooked without oil nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 200 kcal | |
| Total fat | 8.6 g | 11% |
| Saturated fat | 2.04 g | 10% |
| Trans fat | 0.04 g | |
| Sodium | 110 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 29.6 g | 59% |
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 Horse mackerel, cooked without oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 200 kcal |
| 1 piece (small) | 70 g | 117 kcal |
| 1 ounce (medium) | 85 g | 142 kcal |
| 100 g | 100 g | 167 kcal |
| 1 serving (small) | 100 g | 167 kcal |
| 1 cup (shredded) | 140 g | 234 kcal |
| 1 serving (medium) | 150 g | 251 kcal |
| 1 piece (large) | 170 g | 284 kcal |
| 1 serving (large) | 220 g | 367 kcal |
Calculated from 167 calories per 100 g.
Frequently Asked Questions About Horse mackerel, cooked without oil
How do you cook horse mackerel without oil?
Cook cleaned horse mackerel in a hot oven, under a grill, or in a good nonstick pan without adding oil. Season it with lemon, herbs, and pepper, and stop cooking as soon as the flesh flakes easily so it stays moist.
What does horse mackerel taste like?
Horse mackerel has a savory, distinctly fishy flavor and a firmer texture than many mild white fish. Cooking it without oil keeps its natural taste prominent; lemon or fresh herbs can balance the richness.
Is horse mackerel bony?
Yes, horse mackerel has a central backbone and fine bones along the sides. Check each portion carefully while eating, or ask the fishmonger to butterfly and debone the fish before cooking.
Is horse mackerel the same as Atlantic mackerel?
No. Horse mackerel belongs to the jack-family group of fish, while Atlantic mackerel is a different species. They are both oily fish, but horse mackerel is often smaller and has a different texture and flavor.
Can you eat the skin of cooked horse mackerel?
Yes, the skin of properly cleaned and cooked horse mackerel is edible. If you prefer not to eat it, peel it away after cooking; removing the skin does not remove the bones, so check the flesh carefully.
How long does cooked horse mackerel keep in the fridge?
Store cooked horse mackerel in a covered container in the refrigerator and eat it within 3–4 days. Refrigerate it promptly rather than leaving it at room temperature, and discard it if its smell or texture has changed.
Can you freeze horse mackerel after cooking it?
Yes, cooked horse mackerel can be frozen in an airtight, freezer-safe container. Thaw it in the refrigerator and avoid freezing it again after thawing; its texture may soften, so it works well in a warm meal.
What should you serve with horse mackerel cooked without oil?
Serve horse mackerel cooked without oil with a crisp salad, roasted vegetables, or potatoes, plus lemon. Fresh herbs and a tangy sauce also complement its rich, savory flavor without needing to add oil to the fish.
Why does horse mackerel dry out when cooked?
Horse mackerel dries out when it is cooked for too long or over excessive heat. Because the fish is cooked without added oil, check it early and take it off the heat as soon as the flesh flakes easily.
Can you eat horse mackerel cooked without oil cold?
Yes, horse mackerel cooked without oil can be eaten cold once it has been chilled safely. Flake it into a salad or sandwich, and keep it refrigerated until serving rather than leaving it out.
Horse mackerel, cooked without oil Vitamins & Minerals
Vitamins
B12
10.92µg · 455% DV
B3
9.36mg · 59% DV
Vitamin D
8.16µg · 41% DV
B6
0.55mg · 32% DV
Minerals
Selenium
46µg · 84% DV
Phosphorus
300mg · 43% DV
Iodine
38µg · 25% DV
Potassium ⭐
492mg · 14% DV
Sodium
110mg · 5% DV
Horse mackerel, cooked without oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Horse mackerel, cooked without oil
To burn the 200 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 Horse mackerel, cooked without oil?
Horse mackerel, cooked without oil, is a simple preparation of a small, firm-fleshed sea fish eaten around the Mediterranean and in other coastal regions. It can be grilled, baked or cooked in a non-stick pan, letting its own juices keep the flesh moist without added cooking oil.
Its flavour is savoury and gently rich, with a firmer texture than many mild white fish. Serve it warm with lemon, salad and bread, or add it to a vegetable-based meal. It offers substantial protein as well as omega-3 fats; pairing it with fresh vegetables makes for a balanced, satisfying plate.
How Nutritious Is Horse mackerel, cooked without oil?
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 Horse mackerel, cooked without oil 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 Horse mackerel, cooked without oil Contain Allergens?
Contains these allergens:
Which Diets Is Horse mackerel, cooked without oil 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
Horse mackerel, cooked without oil Fat Profile
SATURATED
2.04g
MONOUNSATURATED
3.12g
POLYUNSATURATED
2.04g
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.