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Mackerel fillet (canned, tomato sauce) Calories
Omega-3 source, protein, tomato sauce, canned
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Mackerel fillet (canned, tomato sauce) (90 g) has 144 calories. That works out to 160 calories per 100 g. It contains 3.2 g of carbs, 15.8 g of protein, 7.7 g of fat and 0.7 g of fiber. Its 7.8 µg of B12 covers 326% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Mackerel fillet (canned, tomato sauce) Nutrition Facts
Selected: 1 piece (medium) · 90 g
144
KCAL / 90G
Carbs
3.2g
· 1% DV
Protein
15.8g
· 32% DV
Fat
7.7g
· 10% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 9% · Protein 43% · Fat 48%
Mackerel fillet (canned, tomato sauce) nutrition facts table · 1 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 7.7 g | 10% |
| Saturated fat | 1.98 g | 10% |
| Trans fat | 0 g | |
| Sodium | 288 mg | 13% |
| Total carbohydrate | 3.2 g | 1% |
| Fiber | 0.7 g | 3% |
| Protein | 15.8 g | 32% |
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 Mackerel fillet (canned, tomato sauce)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 90 g | 144 kcal |
| 1 tablespoon (chopped) | 20 g | 32 kcal |
| 1 piece (small) | 60 g | 96 kcal |
| 100 g | 100 g | 160 kcal |
| 1 serving (medium) | 100 g | 160 kcal |
| 1 piece (large) | 120 g | 192 kcal |
| 1 can (whole) | 125 g | 200 kcal |
| 1 cup (shredded) | 160 g | 256 kcal |
| 2 piece (double) | 180 g | 288 kcal |
Calculated from 160 calories per 100 g.
Frequently Asked Questions About Mackerel fillet (canned, tomato sauce)
Is canned mackerel fillet in tomato sauce ready to eat?
Yes, canned mackerel fillet in tomato sauce is cooked during canning and is ready to eat straight from the can. You can serve it cold or warm it after transferring it to a suitable dish.
How do you eat canned mackerel fillet in tomato sauce?
Canned mackerel fillet in tomato sauce works well on toast, with rice or potatoes, or stirred into pasta. Add lemon or fresh herbs if you want a brighter flavor.
How long does canned mackerel fillet in tomato sauce last after opening?
Once opened, canned mackerel fillet in tomato sauce keeps for about 3–4 days in the refrigerator in a covered food-safe container. Refrigerate leftovers promptly rather than leaving them in the opened can.
Does canned mackerel fillet in tomato sauce have bones?
Canned mackerel fillet in tomato sauce is usually deboned, but small bones can occasionally remain. Check the pieces before serving them to children or anyone who has difficulty eating fish with bones.
Can you heat canned mackerel fillet in tomato sauce in the can?
No, do not heat canned mackerel fillet in tomato sauce in its metal can, especially in a microwave. Transfer the fish and sauce to a microwave-safe dish, cover it, and heat until warm.
Can you freeze canned mackerel fillet in tomato sauce after opening?
Yes, you can freeze leftover canned mackerel fillet in tomato sauce in a sealed freezer-safe container. The texture may become softer after thawing, so use it in a cooked dish such as pasta or a fish pie.
Is the tomato sauce in canned mackerel fillet meant to be eaten?
Yes, the tomato sauce in canned mackerel fillet is intended to be eaten. Stir it through the fish, spoon it over rice, or use it as a quick pasta sauce; drain it only if your recipe calls for that.
Is canned mackerel fillet in tomato sauce high in sodium?
It can contain added salt, but sodium levels vary between brands. If you are limiting sodium, compare the product information on cans and balance it with less salty foods in the same meal.
How is canned mackerel fillet in tomato sauce different from fresh mackerel?
Canned mackerel fillet in tomato sauce has been cooked and sealed for shelf storage, so it is ready to serve and has a softer texture than freshly cooked mackerel. The tomato sauce also seasons the fish.
Can you eat canned mackerel fillet in tomato sauce during pregnancy?
Often yes, but the mackerel species matters because mercury levels differ among species. Check which species the product contains and follow local pregnancy guidance on fish; ask your healthcare professional if the species is unclear.
Mackerel fillet (canned, tomato sauce) Vitamins & Minerals
Vitamins
B12
7.83µg · 326% DV
Vitamin D
6.75µg · 34% DV
B3
4.41mg · 28% DV
B6
0.34mg · 20% DV
Minerals
Selenium
32µg · 58% DV
Phosphorus
189mg · 27% DV
Iodine
27µg · 18% DV
Sodium
288mg · 13% DV
Potassium ⭐
252mg · 7% DV
Mackerel fillet (canned, tomato sauce) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mackerel fillet (canned, tomato sauce)
To burn the 144 calories in 1 piece (medium) (90 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 Mackerel fillet (canned, tomato sauce)?
Canned mackerel fillet in tomato sauce is made from mackerel cut into fillets and packed with a seasoned tomato sauce. The fish has a rich, savoury flavour and a soft, tender texture; the sauce adds a gentle tang and makes it easy to serve straight from the tin.
It works well on toast or in a sandwich, and can also be served with potatoes, grains or a simple salad for a quick meal. Mackerel is a protein-rich fish and a source of omega-3 fats. For a fresher, lighter-tasting plate, pair it with leafy greens and a squeeze of lemon, using as much of the sauce as you like.
How Nutritious Is Mackerel fillet (canned, tomato sauce)?
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 Mackerel fillet (canned, tomato sauce) Processed?
NOVA 3
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 fillet (canned, tomato sauce) Contain Allergens?
Contains these allergens:
Which Diets Is Mackerel fillet (canned, tomato sauce) Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Mackerel fillet (canned, tomato sauce) Fat Profile
SATURATED
1.98g
MONOUNSATURATED
2.79g
POLYUNSATURATED
1.8g
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.