Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Horse mackerel Calories
Rich in omega-3, low calorie, good protein source
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Horse mackerel (120 g) has 150 calories. That works out to 125 calories per 100 g. It contains 0 g of carbs, 22.2 g of protein, 6.7 g of fat and 0 g of fiber. Its 11.3 µg of B12 covers 470% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Horse mackerel Nutrition Facts
Selected: 1 piece (medium) · 120 g
150
KCAL / 120G
Carbs
0g
· 0% DV
Protein
22.2g
· 44% DV
Fat
6.7g
· 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 60% · Fat 40%
Horse mackerel nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 150 kcal | |
| Total fat | 6.7 g | 9% |
| Saturated fat | 1.8 g | 9% |
| 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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Medium Horse mackerel?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 150 kcal |
| 1 piece (small) | 80 g | 100 kcal |
| 100 g | 100 g | 125 kcal |
| 1 serving (medium) | 150 g | 188 kcal |
| 1 piece (large) | 180 g | 225 kcal |
| 1 serving (large) | 200 g | 250 kcal |
| 2 piece (medium) | 240 g | 300 kcal |
| 1 piece (extra large) | 250 g | 313 kcal |
Calculated from 125 calories per 100 g.
Frequently Asked Questions About Horse mackerel
How do you cook horse mackerel?
Horse mackerel works well grilled, pan-fried, or baked. Clean and pat it dry first; cook small fish whole, or fillet larger ones, and finish with lemon, herbs, or a simple garlic dressing.
What does horse mackerel taste like?
Horse mackerel has a savory, mildly rich flavor, usually less oily-tasting than larger mackerel. Its firm flesh pairs well with lemon, parsley, garlic, and other bright, fresh seasonings.
Is horse mackerel the same as regular mackerel?
No. Horse mackerel belongs to a different group of fish from the mackerels commonly sold as Atlantic or king mackerel. The names are similar, but horse mackerel is generally smaller and has a different body shape and flavor.
Does horse mackerel have a lot of bones?
Yes, horse mackerel has a central backbone and small pin bones. Remove the backbone when filleting, then check the flesh carefully before serving, especially for children.
How do you clean horse mackerel?
To clean horse mackerel, scrape off the scales, slit the belly, and remove the entrails and gills. Rinse it briefly under cold water and dry it well; small fish can be cooked whole once cleaned.
How can you tell if horse mackerel is fresh?
Fresh horse mackerel should have clear, bright eyes, shiny skin, and firm flesh that springs back when gently pressed. It should smell clean and briny, not sour or strongly fishy.
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 to eat uncooked, so cook it unless the seller confirms it is suitable.
How long does horse mackerel keep in the fridge?
Keep fresh horse mackerel covered in the coldest part of the refrigerator and cook it within a day or two of purchase. Freeze it promptly if you will not use it soon, and thaw it in the refrigerator.
Can you eat the skin of horse mackerel?
Yes, horse mackerel skin is edible when the fish is properly cleaned and cooked. Pan-frying or grilling can make it crisp; remove it after cooking if you prefer not to eat it.
Is horse mackerel safe to eat during pregnancy?
Horse mackerel can be part of a pregnancy diet when thoroughly cooked; avoid raw or undercooked fish. If you have a pregnancy-related dietary restriction or a health condition affecting fish choices, ask your clinician for individual advice.
Horse mackerel Vitamins & Minerals
Vitamins
B12
11.28µg · 470% DV
Vitamin D
19.2µg · 96% DV
B3
5.52mg · 35% DV
B6
0.48mg · 28% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
264mg · 38% DV
Iodine
36µg · 24% DV
Potassium ⭐
384mg · 11% DV
Sodium
108mg · 5% DV
Horse mackerel Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Horse mackerel
To burn the 150 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?
Kupa balığı is a small Mediterranean fish also known as bogue; despite the name on this page, it is not horse mackerel. Its flesh is mild and tender, and it is commonly cooked whole. Around the Mediterranean, it is often grilled or pan-fried and served with lemon, bread, or a simple salad.
It provides good-quality protein and is a relatively light choice: a 100 g portion has 18.5 g of protein and 125 calories. The small bones call for a little care while eating. For a lighter meal, grill or bake it and pair it with vegetables rather than serving it fried.
How Nutritious Is Horse mackerel?
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 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 Contain Allergens?
Contains these allergens:
Which Diets Is Horse mackerel 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 Fat Profile
SATURATED
1.8g
MONOUNSATURATED
2.52g
POLYUNSATURATED
1.56g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
Compare Horse mackerel
Foods Similar to Horse mackerel
Have another question about Horse mackerel?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.