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Mackerel, grilled Calories
Rich in omega-3, high protein, grilled fish
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Mackerel, grilled (120 g) has 246 calories. That works out to 205 calories per 100 g. It contains 0 g of carbs, 24.8 g of protein, 16.7 g of fat and 0 g of fiber. Its 10.4 µg of B12 covers 435% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Mackerel, grilled Nutrition Facts
Selected: 1 piece (medium) · 120 g
246
KCAL / 120G
Carbs
0g
· 0% DV
Protein
24.8g
· 50% DV
Fat
16.7g
· 21% 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 40% · Fat 60%
Mackerel, grilled nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 246 kcal | |
| Total fat | 16.7 g | 21% |
| Saturated fat | 3.96 g | 20% |
| Trans fat | 0 g | |
| Sodium | 108 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 24.8 g | 50% |
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 Mackerel, grilled?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 246 kcal |
| 1 piece (small) | 80 g | 164 kcal |
| 100 g | 100 g | 205 kcal |
| 1 serving (medium) | 150 g | 308 kcal |
| 1 piece (large) | 180 g | 369 kcal |
| 1 serving (large) | 200 g | 410 kcal |
| 1 piece (extra large) | 240 g | 492 kcal |
| 2 piece (medium) | 240 g | 492 kcal |
Calculated from 205 calories per 100 g.
Frequently Asked Questions About Mackerel, grilled
Is grilled mackerel healthy to eat?
Yes, grilled mackerel is a nutritious fish choice, providing protein and omega-3 fats. Grilling needs little added oil, and serving it with vegetables or salad makes a balanced meal without masking the fish’s rich flavor.
How do you grill mackerel without it sticking?
Pat the mackerel dry and lightly oil both the fish and a clean, hot grill grate. Let it cook until the underside releases easily before turning; trying to move it too soon can tear the skin and flesh.
Does grilled mackerel taste strongly fishy?
Grilled mackerel has a rich, oily flavor, but fresh fish should not smell unpleasantly strong. Pat it dry, season simply, and serve with lemon or a sharp salad to balance its richness.
Can you eat the skin on grilled mackerel?
Yes, you can eat grilled mackerel skin, especially when it has been scaled and cooked until crisp. If you dislike its texture or the skin is not crisp, it is easy to leave on the plate.
Does grilled mackerel have a lot of bones?
Grilled mackerel has a central backbone and may contain smaller bones. Lift the flesh away from the backbone carefully, and check each portion for stray bones before serving it to children.
What should you serve with grilled mackerel?
Grilled mackerel pairs well with lemon, leafy salad, grilled vegetables, or potatoes. A bright, acidic side balances its rich flavor; avoid serving only heavy, oily accompaniments if you want the fish to remain the focus.
How long does grilled mackerel last in the fridge?
Store grilled mackerel in a covered container in the refrigerator soon after cooking and eat it within three days for best quality. Discard it if it develops an unusual smell, slimy surface, or other signs of spoilage.
Can you eat grilled mackerel cold the next day?
Yes, grilled mackerel can be eaten cold the next day if it was refrigerated promptly in a covered container. Check for bones again before eating, and do not leave the fish at room temperature for an extended period.
How do you keep grilled mackerel from drying out?
Keep the skin on, use a hot grill, and avoid cooking the mackerel longer than necessary. Remove it once the flesh turns opaque and separates easily; a little lemon or sauce added at serving keeps each bite flavorful.
Should you marinate mackerel before grilling it?
No, a long marinade is not necessary for grilled mackerel. Its rich flavor works well with a little oil, salt, and pepper; if you use lemon or vinegar, add it shortly before cooking so the surface does not turn mushy.
Mackerel, grilled Vitamins & Minerals
Vitamins
B12
10.44µg · 435% DV
Vitamin D
19.2µg · 96% DV
B3
9.12mg · 57% DV
B6
0.6mg · 35% DV
Minerals
Selenium
53µg · 96% DV
Phosphorus
276mg · 39% DV
Iodine
48µg · 32% DV
Magnesium
91mg · 22% DV
Potassium ⭐
377mg · 11% DV
Sodium
108mg · 5% DV
Mackerel, grilled Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mackerel, grilled
To burn the 246 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 Mackerel, grilled?
Mackerel, grilled here refers to kolyoz, an oily fish related to mackerel and commonly eaten around Turkey’s coasts. It is usually cleaned and cooked whole over a grill, though fillets can be grilled too.
The skin turns lightly crisp while the flesh stays moist and richly flavoured. In coastal Mediterranean cooking it is often served simply with lemon, salad, herbs or grilled vegetables; elsewhere, it also works well with potatoes or crusty bread. It provides substantial protein and omega-3 fats, with no carbohydrates. Pair it with fresh vegetables for a balanced meal, or use a modest amount of oil when grilling, as the fish is naturally rich.
How Nutritious Is Mackerel, grilled?
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 Mackerel, grilled 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 Mackerel, grilled Contain Allergens?
Contains these allergens:
Which Diets Is Mackerel, grilled 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
Mackerel, grilled Fat Profile
SATURATED
3.96g
MONOUNSATURATED
6.36g
POLYUNSATURATED
3.84g
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.