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Cooked mackerel fillet Calories
Very rich in omega-3
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Cooked mackerel fillet has 262 calories. It contains 0 g of carbs, 23.9 g of protein, 17.8 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.
Cooked mackerel fillet Nutrition Facts
Selected: 100 g
262
KCAL / 100G
Carbs
0g
· 0% DV
Protein
23.9g
· 48% DV
Fat
17.8g
· 23% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 37% · Fat 63%
Cooked mackerel fillet nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 262 kcal | |
| Total fat | 17.8 g | 23% |
| Saturated fat | 4.2 g | 21% |
| Trans fat | 0.08 g | |
| Sodium | 90 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 23.9 g | 48% |
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 Cooked mackerel fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 100 g | 262 kcal |
| 1 ounce (small) | 28 g | 73 kcal |
| ½ piece (half) | 50 g | 131 kcal |
| 1 piece (small) | 70 g | 183 kcal |
| 100 g | 100 g | 262 kcal |
| 1 serving (medium) | 120 g | 314 kcal |
| 1 piece (large) | 140 g | 367 kcal |
| 1 cup (shredded) | 140 g | 367 kcal |
| 1 piece (jumbo) | 180 g | 472 kcal |
| 1 serving (large) | 180 g | 472 kcal |
Calculated from 262 calories per 100 g.
Frequently Asked Questions About Cooked mackerel fillet
How do you reheat cooked mackerel fillet without drying it out?
Reheat cooked mackerel fillet gently, covered, in a low oven or in a pan with a splash of water. Use short intervals in the microwave and check often; high heat can make the oily fish dry and firm.
How long does cooked mackerel fillet last in the fridge?
Cooked mackerel fillet usually keeps for 3–4 days in a covered container in a refrigerator. Refrigerate it promptly after cooking, and discard it if it develops an unusually sour smell or a slimy surface.
Can you freeze cooked mackerel fillet?
Yes, cooked mackerel fillet can be frozen in an airtight, freezer-safe package. Thaw it in the refrigerator and use it soon after thawing; freezing may soften the texture, so it works especially well in salads or fish cakes.
Can you eat cooked mackerel fillet cold?
Yes, cooked mackerel fillet can be eaten cold once it has been safely refrigerated. Flake it into a salad or sandwich, and don’t leave it at room temperature for an extended period.
Does cooked mackerel fillet have bones?
It can. A mackerel fillet is deboned, but small pin bones may remain, so check it carefully with your fingers before serving, particularly to children.
Can you eat the skin on cooked mackerel fillet?
Yes, the skin on cooked mackerel fillet is edible. It is especially enjoyable when crisp; if you prefer a softer or milder bite, peel it off before eating.
What does cooked mackerel fillet taste like?
Cooked mackerel fillet has a rich, savory flavor and a tender, oily texture, stronger than mild white fish. Lemon, herbs, mustard, or a sharp salad can balance its richness.
What should you serve with cooked mackerel fillet?
Serve cooked mackerel fillet with lemon, a crisp salad, and potatoes or roasted vegetables for a balanced meal. Its rich flavor also pairs well with pickled onions or a tangy yogurt sauce.
Is cooked mackerel fillet high in mercury?
Mercury levels depend on the mackerel species: Atlantic mackerel is generally a lower-mercury choice, while king mackerel is high in mercury. Check the species when it is known, especially when choosing fish during pregnancy.
Is cooked mackerel fillet good for you?
Yes, cooked mackerel fillet is a nutritious fish that provides omega-3 fats and protein. Baking or grilling it keeps preparation simple; smoked or heavily salted versions can contain much more sodium.
Cooked mackerel fillet Vitamins & Minerals
Vitamins
B12
19µg · 792% DV
Vitamin D
16µg · 80% DV
B3
8.6mg · 54% DV
B6
0.64mg · 38% DV
Minerals
Selenium
44µg · 80% DV
Phosphorus
250mg · 36% DV
Iodine
40µg · 27% DV
Magnesium
76mg · 18% DV
Potassium ⭐
314mg · 9% DV
Sodium
90mg · 4% DV
Cooked mackerel fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cooked mackerel fillet
To burn the 262 calories in 100 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 Cooked mackerel fillet?
Cooked mackerel fillet is the prepared flesh of mackerel, portioned and cooked for serving. Mackerel is a familiar oily fish in many coastal cuisines, from grilled fish meals to simple home cooking. Its flesh is moist and substantial, with a rich, savoury flavour that stands up well to citrus and herbs.
Serve it warm with vegetables, potatoes or a salad, or flake it into a sandwich once cooled. It is naturally high in protein and omega-3 fats, with no carbohydrates. Because the fish itself is rich, pairing it with fresh vegetables and using little added oil makes for a balanced, lighter plate.
How Nutritious Is Cooked mackerel fillet?
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 Cooked mackerel fillet 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 Cooked mackerel fillet Contain Allergens?
Contains these allergens:
Which Diets Is Cooked mackerel fillet 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
Cooked mackerel fillet Fat Profile
SATURATED
4.2g
MONOUNSATURATED
6.5g
POLYUNSATURATED
3.2g
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.