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Mackerel (raw) Calories
Rich in omega-3, high protein, source of vitamin B12
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Mackerel (raw) (120 g) has 246 calories. That works out to 205 calories per 100 g. It contains 0 g of carbs, 22.8 g of protein, 16.7 g of fat and 0 g of fiber. Its 14.4 µg of B12 covers 600% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Mackerel (raw) Nutrition Facts
Selected: 1 piece (medium) · 120 g
246
KCAL / 120G
Carbs
0g
· 0% DV
Protein
22.8g
· 46% 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 38% · Fat 62%
Mackerel (raw) 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 | 22.8 g | 46% |
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 (raw)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 246 kcal |
| 1 slice (thin) | 40 g | 82 kcal |
| 1 slice (thick) | 70 g | 144 kcal |
| 1 piece (small) | 80 g | 164 kcal |
| 100 g | 100 g | 205 kcal |
| 1 serving (medium) | 100 g | 205 kcal |
| 1 serving (large) | 150 g | 308 kcal |
| 1 piece (large) | 180 g | 369 kcal |
| 1 serving (extra large) | 200 g | 410 kcal |
| 1 piece (extra large) | 250 g | 513 kcal |
Calculated from 205 calories per 100 g.
Frequently Asked Questions About Mackerel (raw)
Can you eat raw mackerel?
Yes, but only mackerel handled and frozen for raw consumption should be eaten raw. Freshness alone does not make ordinary market mackerel safe, because raw fish can carry parasites and harmful bacteria.
Is raw mackerel safe for sushi?
Yes, mackerel can be used for sushi when it is specifically suitable for raw eating and prepared hygienically. Some Japanese preparations cure mackerel with vinegar, but curing does not reliably eliminate parasites or make mishandled fish safe.
Does raw mackerel have parasites?
Yes, raw mackerel can contain parasites. Fish intended to be eaten raw needs suitable parasite-control freezing; simply leaving it in a typical home freezer may not meet the necessary conditions.
Can you freeze raw mackerel?
Yes, raw mackerel freezes well when wrapped airtight and frozen promptly. Freezing can help preserve it, but do not assume a home freezer has treated parasites to the standard needed for eating the fish raw.
How long does raw mackerel last in the fridge?
Keep raw mackerel at 40°F (4°C) or colder and cook or freeze it within one to two days. If you bought it for raw preparations, keep it chilled and prepare it promptly rather than storing it.
How do you fillet raw mackerel?
To fillet raw mackerel, use a sharp knife to cut along the backbone, then remove pin bones with clean tweezers. Keep the fish separate from ready-to-eat foods and wash the knife and board thoroughly afterward.
Can you eat raw mackerel skin?
Yes, mackerel skin can be eaten raw if the fish is suitable for raw consumption and the skin has been cleaned. Remove it if it feels slimy or has scales, and avoid transferring contamination from the outside to the flesh.
Can raw mackerel cause histamine poisoning?
Yes, mackerel can develop high histamine levels if it is not kept cold after being caught. Cooking does not destroy histamine, and contaminated fish may not look or smell spoiled, so reliable refrigeration matters.
How can you tell if raw mackerel is fresh?
Fresh mackerel should have clear eyes, shiny skin, firm flesh that springs back, and a mild sea smell. Sour, ammonia-like, or strongly unpleasant odors are warning signs; do not eat that fish raw.
Can you eat raw mackerel while pregnant?
No, avoid raw mackerel during pregnancy because raw fish can carry parasites and harmful bacteria. Choose mackerel that has been cooked thoroughly instead.
Mackerel (raw) Vitamins & Minerals
Vitamins
B12
14.4µg · 600% DV
Vitamin D
19.2µg · 96% DV
B3
9.12mg · 57% DV
B6
0.74mg · 44% DV
Minerals
Selenium
53µg · 96% DV
Phosphorus
264mg · 38% DV
Iodine
42µg · 28% DV
Magnesium
72mg · 17% DV
Potassium ⭐
516mg · 15% DV
Sodium
108mg · 5% DV
Mackerel (raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mackerel (raw)
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 (raw)?
Raw mackerel is the uncooked flesh of an oily sea fish, sold whole or as fillets. In Japan, mackerel is sometimes served as sushi after curing, while in many other places it is more often grilled, baked or pan-fried than eaten raw.
Its flavour is rich and savoury, and the flesh is soft before cooking. Raw mackerel needs careful chilling and handling, and should only be eaten raw when prepared for that purpose. It is naturally rich in omega-3 fats and protein, with 19 g of protein per 100 g. For a lighter meal, pair cooked mackerel with vegetables and citrus; if serving it raw, choose a reputable source and follow safe handling guidance.
How Nutritious Is Mackerel (raw)?
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 (raw) 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 Mackerel (raw) Contain Allergens?
Contains these allergens:
Which Diets Is Mackerel (raw) 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 (raw) Fat Profile
SATURATED
3.96g
MONOUNSATURATED
6.12g
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.