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Lightly cooked horse mackerel with oil Calories
High-protein fish with omega-3, lightly cooked with oil
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Lightly cooked horse mackerel with oil (90 g) has 159 calories. That works out to 177 calories per 100 g. It contains 0 g of carbs, 21.1 g of protein, 8 g of fat and 0 g of fiber. Its 8 µg of B12 covers 334% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Lightly cooked horse mackerel with oil Nutrition Facts
Selected: 1 piece (medium) · 90 g
159
KCAL / 90G
Carbs
0g
· 0% DV
Protein
21.1g
· 42% DV
Fat
8g
· 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 54% · Fat 46%
Lightly cooked horse mackerel with oil nutrition facts table · 1 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 159 kcal | |
| Total fat | 8 g | 10% |
| Saturated fat | 1.71 g | 9% |
| Trans fat | 0 g | |
| Sodium | 83 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 21.1 g | 42% |
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 Lightly cooked horse mackerel with oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 90 g | 159 kcal |
| 1 piece (small) | 45 g | 80 kcal |
| 100 g | 100 g | 177 kcal |
| 1 serving (medium) | 120 g | 212 kcal |
| 1 piece (large) | 140 g | 248 kcal |
| 1 cup (shredded) | 140 g | 248 kcal |
| 2 piece (double) | 180 g | 319 kcal |
| 1 serving (large) | 180 g | 319 kcal |
Calculated from 177 calories per 100 g.
Frequently Asked Questions About Lightly cooked horse mackerel with oil
What does lightly cooked horse mackerel with oil taste like?
Lightly cooked horse mackerel with oil has a savoury, mildly oily flavour and a firm, tender texture. Lemon, herbs or a simple salad complement it without masking the taste of the fish.
Does lightly cooked horse mackerel with oil have a lot of bones?
Yes, lightly cooked horse mackerel with oil contains a central backbone and smaller bones. Remove the obvious bones as you eat, and check portions carefully before serving the fish to children.
Can you eat the skin of lightly cooked horse mackerel with oil?
Yes, the skin of lightly cooked horse mackerel with oil is edible when the fish has been properly cleaned and cooked. It can be left on for flavour, or removed easily after cooking if you prefer.
How do you keep lightly cooked horse mackerel with oil moist?
Cook lightly cooked horse mackerel with oil just until the flesh turns opaque and separates easily. A hot pan and minimal handling help it cook evenly; leaving it on the heat too long can dry it out.
Does lightly cooked horse mackerel with oil need to be gutted before cooking?
Yes, lightly cooked horse mackerel with oil is best made from fish that has been gutted and cleaned first. Removing the innards and rinsing the cavity briefly improves the eating experience; pat the fish dry before it goes into the pan.
Can you cook lightly cooked horse mackerel with oil from frozen?
It is better to thaw lightly cooked horse mackerel with oil ingredients in the refrigerator before cooking. Thawing first helps the fish cook evenly and makes it easier to dry the surface for better contact with the pan.
What can you serve with lightly cooked horse mackerel with oil?
Lightly cooked horse mackerel with oil pairs well with lemon, leafy greens, roasted vegetables or potatoes. A fresh salad makes a simple side, while a mild sauce can add flavour without overwhelming the fish.
How should you store leftover lightly cooked horse mackerel with oil?
Store leftover lightly cooked horse mackerel with oil in a covered container in the refrigerator and eat it soon. Do not leave cooked fish sitting at room temperature; discard it if its smell or appearance has changed.
Can lightly cooked horse mackerel with oil be reheated?
Yes, lightly cooked horse mackerel with oil can be reheated, but gentle heating helps prevent it from drying out. Warm it until steaming throughout, and avoid reheating the same portion repeatedly.
Is lightly cooked horse mackerel with oil a good source of omega-3?
Yes, lightly cooked horse mackerel with oil provides omega-3 fats as well as protein. It can be part of a varied seafood diet, and using a small amount of oil keeps the preparation simple.
Lightly cooked horse mackerel with oil Vitamins & Minerals
Vitamins
B12
8.01µg · 334% DV
B3
6.12mg · 38% DV
Vitamin D
6.48µg · 32% DV
B6
0.41mg · 24% DV
Minerals
Selenium
34µg · 62% DV
Phosphorus
216mg · 31% DV
Iodine
29µg · 19% DV
Potassium ⭐
351mg · 10% DV
Sodium
83mg · 4% DV
Lightly cooked horse mackerel with oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lightly cooked horse mackerel with oil
To burn the 159 calories in 1 piece (medium) (90 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 Lightly cooked horse mackerel with oil?
Lightly cooked horse mackerel with oil is a simple preparation of horse mackerel, a small, flavourful fish widely eaten around Turkey and the eastern Mediterranean. Cooking it in a little oil keeps the flesh tender while lightly browning the outside. In Turkey, it is often served hot with lemon, salad and bread; elsewhere, it also works well as an easy fish supper alongside vegetables or potatoes.
It is naturally carb-free and provides plenty of protein and omega-3 fats. For a lighter plate, pair it with fresh greens and use only a little oil in the pan. Its savoury flavour needs little embellishment, though lemon and herbs make a fresh accompaniment.
How Nutritious Is Lightly cooked horse mackerel with 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 Lightly cooked horse mackerel with 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 Lightly cooked horse mackerel with oil Contain Allergens?
Contains these allergens:
Which Diets Is Lightly cooked horse mackerel with 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
Lightly cooked horse mackerel with oil Fat Profile
SATURATED
1.71g
MONOUNSATURATED
2.79g
POLYUNSATURATED
1.98g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.