1 piece (medium) of Mackerel (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, 16.8 g of fat and 0 g of fiber. Its 22.8 µg of B12 covers 950% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

What is Mackerel?

Mackerel is an oily saltwater fish found in temperate seas, including the waters around Turkey. It is sold whole or as fillets, fresh, smoked or canned, with the exact form and preparation varying by region.

Its firm, moist flesh has a pronounced savoury flavour. It is often grilled or baked, and also works well smoked or tinned in simple meals; in Turkey, it is commonly served with salad, onion and lemon. Mackerel is rich in protein and omega-3 fats, with no carbohydrates. For a lighter plate, grill or bake it rather than frying, and pair it with vegetables or a crisp salad.

Mackerel Nutrition Facts

Selected: 100 g

205

KCAL / 100G

Carbs

· 0% DV

Protein

19g

· 38% DV

Fat

14g

· 18% DV

Fiber

· 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 Vitamins & Minerals

Vitamins

B12

19µg · 792% DV

Vitamin D

16µg · 80% DV

7.6mg · 48% DV

0.6mg · 35% DV

Minerals

Selenium

44µg · 80% DV

Phosphorus

280mg · 40% DV

Iodine

50µg · 33% DV

Magnesium

76mg · 18% DV

How Nutritious Is Mackerel?

Nutrient density

Very high

90/ 100

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

48/ 100

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.

Mackerel Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Mackerel

To burn the 205 calories in 100 g:

🚶

51min

Walking (5 km/h)

🏃

21min

Running (8 km/h)

🚴

28min

Cycling

🏊

24min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is 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 Mackerel Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is 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

Mackerel Fat Profile

SATURATED

3.3g

MONOUNSATURATED

5.2g

POLYUNSATURATED

3.1g

⚖️

Omega 6:3 ratio 0.1:1

Below the ideal 4:1 — a good omega balance.

Compare Mackerel

🐟vs🐟

Mackerel vs Salmon Fillet1 kcal fewer per 100 g

→🐟vs🐟

Mackerel vs Canned Tuna89 kcal more per 100 g

→🐟vs🐟

Mackerel vs Fish95 kcal more per 100 g

→🐟vs🐟

Mackerel vs Tuna73 kcal more per 100 g

→

Foods Similar to Mackerel

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

Frequently Asked Questions About Mackerel

How do you cook mackerel?

Mackerel can be grilled, pan-fried, baked or broiled. Pat it dry, season simply, and cook until the flesh turns opaque and separates easily. Its naturally oily flesh pairs well with lemon, herbs and sharp sauces.

What does mackerel taste like?

Mackerel has a rich, savory flavor and a distinctly oily, tender texture. Its taste is stronger than that of mild white fish, so lemon, vinegar, mustard or fresh herbs work well alongside it.

Is mackerel high in mercury?

Atlantic mackerel is generally low in mercury, but king mackerel is high in mercury and should be avoided by people following stricter mercury limits. The species matters, so check which type you are buying rather than relying on the name alone.

Can you eat mackerel skin?

Yes, mackerel skin is edible, and it becomes crisp when the fish is cooked skin-side down in a hot pan or on a grill. Remove it if you dislike its texture, and make sure the skin is cleaned before cooking.

Does mackerel have a lot of bones?

Mackerel has a central backbone and some fine bones, but it is not especially difficult to eat once filleted. Run your fingers along the flesh to find pin bones, particularly before serving it to children.

How can you tell if mackerel is fresh?

Fresh mackerel has clear, bright eyes, shiny taut skin and a mild sea smell. Avoid fish with dull eyes, soft flesh or a sour, ammonia-like odor; mackerel spoils quickly compared with many less oily fish.

Can you eat mackerel raw?

Yes, but only mackerel prepared and handled for raw consumption should be eaten raw. Curing it in lemon juice or vinegar does not reliably kill parasites, so cook ordinary fresh mackerel unless its raw-food safety is confirmed.

Can you freeze fresh mackerel?

Yes, fresh mackerel freezes well when cleaned, dried and tightly wrapped to limit air exposure. Thaw it in the refrigerator and use it soon afterward; freezing does not restore quality if the fish was already old.

Is mackerel safe to eat during pregnancy?

Atlantic mackerel is generally a lower-mercury choice and can be eaten fully cooked during pregnancy. Avoid king mackerel, which is high in mercury, and ask your clinician if you are unsure which species you have.

What is the difference between mackerel and sardines?

Mackerel and sardines are different oily fish, though both have rich flavors and are commonly sold fresh or canned. Mackerel is typically larger with a firmer, meatier flesh, while sardines are smaller and often eaten whole.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026