1 piece (medium) of Mackerel, baked, no oil (120 g) has 216 calories. That works out to 180 calories per 100 g. It contains 0 g of carbs, 25.6 g of protein, 12.6 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, baked, no oil Nutrition Facts

Selected: 100 g

180

KCAL / 100G

Carbs

· 0% DV

Protein

21.3g

· 43% DV

Fat

10.5g

· 13% 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 47% · Fat 53%

Mackerel, baked, no oil Vitamins & Minerals

Vitamins

B12

8.7µg · 363% DV

Vitamin D

16µg · 80% DV

6.8mg · 43% DV

0.45mg · 26% DV

Minerals

Selenium

44µg · 80% DV

Phosphorus

210mg · 30% DV

Iodine

40µg · 27% DV

Iron

2mg · 11% DV

How Nutritious Is Mackerel, baked, no oil?

Nutrient density

Very high

85/ 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

52/ 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, baked, no oil 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, baked, no oil

To burn the 180 calories in 100 g:

🚶

45min

Walking (5 km/h)

🏃

18min

Running (8 km/h)

🚴

24min

Cycling

🏊

21min

Swimming

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

Is Mackerel, baked, no oil 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, baked, no oil 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, baked, no oil 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, baked, no oil Fat Profile

SATURATED

2.7g

MONOUNSATURATED

4.2g

POLYUNSATURATED

2.8g

⚖️

Omega 6:3 ratio 0.1:1

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

Compare Mackerel, baked, no oil

🐟vs🐟

Mackerel, baked, no oil vs Salmon Fillet26 kcal fewer per 100 g

→🐟vs🐟

Mackerel, baked, no oil vs Canned Tuna64 kcal more per 100 g

→🐟vs🐟

Mackerel, baked, no oil vs Fish70 kcal more per 100 g

→🐟vs🐟

Mackerel, baked, no oil vs Tuna48 kcal more per 100 g

→

Foods Similar to Mackerel, baked, no oil

🐟

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, baked, no oil

How many calories are in baked mackerel without oil?

Baked mackerel without oil contains 180 calories per 100 g. It also provides 21.3 g of protein and 10.5 g of fat per 100 g.

Is baked mackerel without oil keto-friendly?

Yes, baked mackerel without oil is suitable for keto and ketovore diets. It has 0 g of carbohydrates and a glycemic index of 0; however, it contains fish, a common allergen.

Have another question about Mackerel, baked, no oil?

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.

· Last updated: September 23, 2026