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Horse mackerel fish Calories
Horse mackerel fish
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Horse mackerel fish (120 g) has 162 calories. That works out to 135 calories per 100 g. It contains 0 g of carbs, 22.2 g of protein, 7.6 g of fat and 0 g of fiber. Its 10.8 µg of B12 covers 450% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Horse mackerel fish Nutrition Facts
Selected: 1 piece (medium) · 120 g
162
KCAL / 120G
Carbs
0g
· 0% DV
Protein
22.2g
· 44% DV
Fat
7.6g
· 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 56% · Fat 44%
Horse mackerel fish nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 162 kcal | |
| Total fat | 7.6 g | 10% |
| Saturated fat | 1.92 g | 10% |
| Trans fat | 0 g | |
| Sodium | 108 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 22.2 g | 44% |
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 fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 162 kcal |
| 1 piece (small) | 80 g | 108 kcal |
| 100 g | 100 g | 135 kcal |
| 1 serving (medium) | 150 g | 203 kcal |
| 1 piece (large) | 180 g | 243 kcal |
| 1 serving (large) | 200 g | 270 kcal |
| 2 piece (medium) | 240 g | 324 kcal |
Calculated from 135 calories per 100 g.
Frequently Asked Questions About Horse mackerel fish
What is horse mackerel, and is it the same as regular mackerel?
Horse mackerel is a distinct fish, not the same species as the mackerel usually sold as Atlantic or king mackerel. It is commonly sold whole and has a firmer, mildly rich flavor; names can vary between markets.
What does horse mackerel taste like?
Horse mackerel has a savory, mildly rich flavor and a firm texture. Its taste is less delicate than many white fish, so it works well with simple seasoning, citrus, herbs, and cooking methods that brown the skin.
How do you cook horse mackerel?
Horse mackerel can be pan-fried, grilled, or baked. Small fish are often cooked whole after cleaning; pat them dry first and avoid overcooking, since leaner portions can become dry and the fish may break apart.
Does horse mackerel have a lot of bones?
Horse mackerel has a central backbone and small bones along the sides, so it is not boneless. After cooking, open the fish along its back and lift out the backbone; check carefully for fine bones before eating.
How do you clean a horse mackerel?
To clean a horse mackerel, slit the belly, remove the entrails, and rinse the cavity briefly under cold water. Scrape off the scales if desired, then pat the fish dry; leaving it soaking in water can soften its texture.
Can you eat horse mackerel raw?
Horse mackerel can be eaten raw only when it has been handled and frozen under conditions suitable for raw fish. Freshness alone does not remove parasite risks, so cook it unless you can confirm safe preparation.
Can you eat the skin of horse mackerel?
Yes, horse mackerel skin is edible when the fish is properly cleaned and cooked. Remove the scales first; pan-frying or grilling can make the skin pleasantly crisp, but still watch for small bones.
How should you store or freeze horse mackerel?
Keep fresh horse mackerel cold and cook it promptly, or freeze it in an airtight package. Thaw frozen fish in the refrigerator rather than on the counter, and avoid refreezing it after thawing.
Is horse mackerel a good fish to eat regularly?
Yes, horse mackerel can be part of a varied diet and provides protein and beneficial marine fats. Varying the kinds of fish you eat helps avoid relying too heavily on one species.
Is horse mackerel safe to eat during pregnancy?
Yes, horse mackerel can be eaten during pregnancy when thoroughly cooked; avoid raw or undercooked fish. Follow local advice on fish choices, and ask your clinician if you have an individual dietary restriction.
Horse mackerel fish Vitamins & Minerals
Vitamins
B12
10.8µg · 450% DV
Vitamin D
9.6µg · 48% DV
B3
6.6mg · 41% DV
B6
0.48mg · 28% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
264mg · 38% DV
Iodine
48µg · 32% DV
Potassium ⭐
396mg · 12% DV
Sodium
108mg · 5% DV
Horse mackerel fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Horse mackerel fish
To burn the 162 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 fish?
Horse mackerel fish is a small, oily sea fish found in coastal waters, especially around the Mediterranean and the Atlantic. It is usually cooked whole, with the head and bones removed at the table or before serving.
Its firm, savoury flesh suits grilling, pan-frying or baking; in Turkey, it is often lightly coated in cornmeal and fried, then served with lemon, greens and bread. Elsewhere, it is also a familiar choice for simple grilled fish meals. Horse mackerel fish provides protein and contains no carbohydrates; a 100 g portion has 18.5 g of protein. For a lighter plate, grill it and pair it with salad rather than frying.
How Nutritious Is Horse mackerel fish?
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 fish 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 fish Contain Allergens?
Contains these allergens:
Which Diets Is Horse mackerel fish 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 fish Fat Profile
SATURATED
1.92g
MONOUNSATURATED
2.52g
POLYUNSATURATED
1.56g
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.