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Local mackerel fillet (raw, boneless) Calories
Rich in omega-3, high protein, low carbohydrate
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Local mackerel fillet (raw, boneless) (120 g) has 223 calories. That works out to 186 calories per 100 g. It contains 0 g of carbs, 22.8 g of protein, 14.9 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.
Local mackerel fillet (raw, boneless) Nutrition Facts
Selected: 1 piece (medium) · 120 g
223
KCAL / 120G
Carbs
0g
· 0% DV
Protein
22.8g
· 46% DV
Fat
14.9g
· 19% 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%
Local mackerel fillet (raw, boneless) nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 223 kcal | |
| Total fat | 14.9 g | 19% |
| Saturated fat | 3.84 g | 19% |
| 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 Local mackerel fillet (raw, boneless)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 223 kcal |
| 1 piece (extra small) | 60 g | 112 kcal |
| 1 piece (small) | 80 g | 149 kcal |
| 100 g | 100 g | 186 kcal |
| 1 serving (medium) | 100 g | 186 kcal |
| 1 serving (large) | 150 g | 279 kcal |
| 1 piece (large) | 180 g | 335 kcal |
| 1 piece (jumbo) | 220 g | 409 kcal |
| 2 piece (double) | 240 g | 446 kcal |
Calculated from 186 calories per 100 g.
Frequently Asked Questions About Local mackerel fillet (raw, boneless)
How do you cook local mackerel fillet in a pan?
Pat the local mackerel fillet dry, heat a lightly oiled pan, and cook it skin-side down first if the skin is still on. Turn it once the flesh is mostly opaque; it is done when it flakes easily. Overcooking makes this oily fish dry.
Can you eat local mackerel fillet raw or use it for sushi?
Do not eat local mackerel fillet raw unless it has been specifically handled and approved for raw consumption. Freezing can reduce some parasite risks, but it does not remove bacteria or histamine that may have formed during poor storage.
How can you tell if local mackerel fillet is fresh?
Fresh local mackerel fillet should smell clean and mildly of the sea, with firm, moist flesh. A sour, ammonia-like or unusually strong smell, a sticky surface, or flesh that falls apart are warning signs; discard it if freshness is doubtful.
How should you store local mackerel fillet in the refrigerator?
Keep local mackerel fillet sealed in the coldest part of the refrigerator, separate from ready-to-eat food. Because raw fish spoils quickly, cook it promptly after buying or freeze it rather than leaving it in the fridge for an extended period.
Can you freeze local mackerel fillet?
Yes, local mackerel fillet can be frozen. Wrap it tightly to limit air exposure, then thaw it in the refrigerator before cooking. Avoid thawing it on the counter, and do not refreeze it after it has thawed.
How do you get crispy skin on local mackerel fillet?
For crispy skin on local mackerel fillet, pat the skin very dry and place it skin-side down in a hot pan. Press gently at first so it stays flat, and avoid moving it until the skin has browned and releases easily.
Is local mackerel fillet healthy to eat?
Yes, local mackerel fillet is a nutritious choice: it provides protein and omega-3 fats. Cook it thoroughly and keep it cold before cooking, since mackerel can spoil quickly and mishandled fish may cause histamine poisoning.
Is local mackerel fillet safe during pregnancy?
Cooked local mackerel fillet can fit into a pregnancy diet, but mercury levels vary among mackerel species. Follow local fish-consumption advice, and ask your doctor which species and serving frequency are appropriate for you.
Can local mackerel fillet still have bones if it is boneless?
Yes, a boneless local mackerel fillet can occasionally contain a small pin bone. Run your fingers gently along the flesh before cooking and remove any bones you find with clean tweezers.
Why does local mackerel fillet sometimes taste or smell very fishy?
A strong, unpleasant fishy smell or taste can mean local mackerel fillet is no longer fresh, especially if it also feels sticky or soft. Fresh mackerel naturally has a noticeable oily flavor, but it should not smell sour or ammonia-like.
Local mackerel fillet (raw, boneless) Vitamins & Minerals
Vitamins
B12
14.4µg · 600% DV
Vitamin D
19.2µg · 96% DV
B3
9.12mg · 57% DV
B6
0.96mg · 56% DV
Minerals
Selenium
53µg · 96% DV
Phosphorus
264mg · 38% DV
Iodine
48µg · 32% DV
Magnesium
72mg · 17% DV
Potassium ⭐
396mg · 12% DV
Sodium
108mg · 5% DV
Local mackerel fillet (raw, boneless) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Local mackerel fillet (raw, boneless)
To burn the 223 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 Local mackerel fillet (raw, boneless)?
Local mackerel fillet (raw, boneless) is uncooked, locally sourced mackerel with the bones removed. Mackerel has a rich, savoury flavour and a moist, tender texture when cooked. The “raw” label describes its state before preparation; it is usually cooked rather than eaten as-is.
Across its range, mackerel is grilled, baked or pan-fried, often served with lemon, vegetables or salad. It is a protein-rich, oily fish that provides omega-3 fats and contains no carbohydrates. For a lighter meal, bake or grill the fillet with a little oil and pair it with greens or roasted vegetables.
How Nutritious Is Local mackerel fillet (raw, boneless)?
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 Local mackerel fillet (raw, boneless) 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 Local mackerel fillet (raw, boneless) Contain Allergens?
Contains these allergens:
Which Diets Is Local mackerel fillet (raw, boneless) 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
Local mackerel fillet (raw, boneless) Fat Profile
SATURATED
3.84g
MONOUNSATURATED
6.12g
POLYUNSATURATED
3.48g
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.