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Horse mackerel (pan-fried, light oil) Calories
Rich in omega-3, high protein, low carb, pan-fried with light oil
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Horse mackerel (pan-fried, light oil) (80 g) has 136 calories. That works out to 170 calories per 100 g. It contains 0 g of carbs, 16.4 g of protein, 7.2 g of fat and 0 g of fiber. Its 7.4 µg of B12 covers 307% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Horse mackerel (pan-fried, light oil) Nutrition Facts
Selected: 1 piece (medium) · 80 g
136
KCAL / 80G
Carbs
0g
· 0% DV
Protein
16.4g
· 33% DV
Fat
7.2g
· 9% 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 50% · Fat 50%
Horse mackerel (pan-fried, light oil) nutrition facts table · 1 piece (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 136 kcal | |
| Total fat | 7.2 g | 9% |
| Saturated fat | 1.68 g | 8% |
| Trans fat | 0 g | |
| Sodium | 60 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 16.4 g | 33% |
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 (pan-fried, light oil)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 80 g | 136 kcal |
| 1 piece (small) | 50 g | 85 kcal |
| 100 g | 100 g | 170 kcal |
| 1 piece (large) | 120 g | 204 kcal |
| 1 serving (medium) | 150 g | 255 kcal |
| 3 piece (medium) | 240 g | 408 kcal |
| 1 serving (large) | 250 g | 425 kcal |
Calculated from 170 calories per 100 g.
Frequently Asked Questions About Horse mackerel (pan-fried, light oil)
How do you pan-fry horse mackerel?
Pat the cleaned horse mackerel dry and coat it lightly with flour or cornmeal if you like a crisp crust. Fry in a preheated pan with a little oil, turning once the first side is browned and releases easily.
Does horse mackerel have a lot of bones?
Horse mackerel has a central backbone and fine rib bones, so it is not completely boneless. Lift the flesh away from the backbone as you eat, and carefully check portions before serving it to children.
Is horse mackerel the same as Atlantic mackerel?
No. Horse mackerel and Atlantic mackerel are different fish, although both are oily and commonly cooked whole or as fillets. Their flavor and texture can vary, so recipes may need small adjustments to cooking time and seasoning.
Do you need to scale horse mackerel before cooking it?
Usually, yes: horse mackerel has small scales that are best removed before cooking. Scrape from tail toward head under cold running water, then remove the guts and rinse briefly; dry the fish well before it goes into the pan.
Can you eat horse mackerel raw?
Horse mackerel can be eaten raw only when it has been handled and frozen appropriately for raw consumption. Ordinary fresh fish from a shop is not automatically safe as sashimi; cooking it thoroughly is the safer choice.
How can you tell if horse mackerel is fresh?
Fresh horse mackerel should have clear, not cloudy eyes, shiny skin and firm flesh that springs back when pressed. It should smell mild and sea-like, not sour or strongly fishy; keep it cold after buying.
Can you grill horse mackerel?
Yes, horse mackerel grills well whole or as fillets. Oil the grill lightly and make sure it is hot before adding the fish; score the skin of a whole fish so it cooks evenly and is less likely to split.
Can you freeze cooked horse mackerel?
Yes, cool cooked horse mackerel promptly, seal it in a freezer-safe container and freeze it. Thaw it in the refrigerator and reheat until steaming hot, or use it cold in a salad after thawing.
What goes well with horse mackerel?
Lemon, parsley and a crisp green salad pair especially well with pan-fried horse mackerel. A sharp vinaigrette or lightly dressed slaw balances the fish’s rich flavor without overwhelming it.
Is horse mackerel high in mercury?
Horse mackerel is generally a smaller fish and is not usually among the highest-mercury choices, but levels can vary by species and origin. If you are pregnant or follow local fish advisories, use the current guidance for your area.
Horse mackerel (pan-fried, light oil) Vitamins & Minerals
Vitamins
B12
7.36µg · 307% DV
B3
4.16mg · 26% DV
B6
0.3mg · 18% DV
Vitamin D
3.36µg · 17% DV
Minerals
Selenium
29µg · 53% DV
Phosphorus
168mg · 24% DV
Iodine
28µg · 19% DV
Potassium ⭐
264mg · 8% DV
Sodium
60mg · 3% DV
Horse mackerel (pan-fried, light oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Horse mackerel (pan-fried, light oil)
To burn the 136 calories in 1 piece (medium) (80 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 (pan-fried, light oil)?
Horse mackerel is a small, naturally oily fish eaten around Turkey and the Mediterranean. Cooked in a pan with just a little oil, it develops a lightly crisp surface while staying tender inside. It is often served hot with lemon, bread and a simple salad; in Turkey, it makes an easy home-cooked lunch or dinner when the fish is in season.
It is high in protein and provides omega-3 fats, with virtually no carbohydrate. For a lighter plate, use a non-stick pan and pair it with plenty of salad or vegetables rather than a rich sauce.
How Nutritious Is Horse mackerel (pan-fried, light oil)?
Nutrient density
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 (pan-fried, light 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 (pan-fried, light oil) Contain Allergens?
Contains these allergens:
Which Diets Is Horse mackerel (pan-fried, light 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 (pan-fried, light oil) Fat Profile
SATURATED
1.68g
MONOUNSATURATED
2.56g
POLYUNSATURATED
1.6g
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.