100 g of Mackerel (Cooked) has 205 calories. It contains 0 g of carbs, 19 g of protein, 14 g of fat and 0 g of fiber. Its 19 µg of B12 covers 792% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Mackerel (Cooked) 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 (Cooked) Vitamins & Minerals

Vitamins

B12

19µg · 792% DV

Vitamin D

16.1µg · 81% DV

7.6mg · 48% DV

0.34mg · 26% DV

Minerals

Selenium

44µg · 80% DV

Phosphorus

280mg · 40% DV

Iodine

40µg · 27% DV

Magnesium

60mg · 14% DV

How Nutritious Is Mackerel (Cooked)?

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

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 (Cooked) 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 (Cooked)

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 (Cooked) 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 (Cooked) 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 (Cooked) 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 (Cooked) Fat Profile

SATURATED

3.3g

MONOUNSATURATED

5.6g

POLYUNSATURATED

3.1g

⚖️

Omega 6:3 ratio 0.1:1

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

Compare Mackerel (Cooked)

🐟vs🐟

Mackerel (Cooked) vs Salmon Fillet1 kcal fewer per 100 g

→🐟vs🐟

Mackerel (Cooked) vs Canned Tuna89 kcal more per 100 g

→🐟vs🐟

Mackerel (Cooked) vs Fish95 kcal more per 100 g

→🐟vs🐟

Mackerel (Cooked) vs Tuna73 kcal more per 100 g

→

Foods Similar to Mackerel (Cooked)

🐟

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 (Cooked)

How many calories and how much protein are in cooked mackerel?

Cooked mackerel provides 205 calories and 19 g of protein per 100 g. The same amount also contains 14 g of fat.

Is cooked mackerel suitable for keto and gluten-free diets?

Yes. Cooked mackerel has 0 g carbs per 100 g, so it fits keto-style eating, and it is also listed as gluten-free; however, it contains fish allergen.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026