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Mackerel (Cooked) Calories
Rich in omega-3, high protein, source of vitamin B12
CALORIES
GI
POTASSIUM
FIBER
Mackerel (Cooked) Nutrition Facts
Selected: 100 g
205
KCAL / 100G
Carbs
0g
· 0%
Protein
19g
· 38%
Fat
14g
· 62%
Fiber
0g
Mackerel (Cooked) Vitamins & Minerals
Vitamins
B12
19µg · 792% DV
Vitamin D
16.1µg · 81% DV
B3
7.6mg · 48% DV
B2
0.34mg · 26% DV
Minerals
Selenium
44µg · 80% DV
Phosphorus
280mg · 40% DV
Iodine
40µg · 27% DV
Magnesium
60mg · 14% DV
Mackerel (Cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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:
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.
Foods Similar to Mackerel (Cooked)
Mackerel (Cooked) — Frequently Asked Questions
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.