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Frozen mackerel fillet Calories
Rich in omega-3, high-protein frozen oily fish
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Frozen mackerel fillet (120 g) has 246 calories. That works out to 205 calories per 100 g. It contains 0 g of carbs, 22.3 g of protein, 16.7 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.
Frozen mackerel fillet Nutrition Facts
Selected: 1 piece (medium) · 120 g
246
KCAL / 120G
Carbs
0g
· 0% DV
Protein
22.3g
· 45% DV
Fat
16.7g
· 21% 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%
Frozen mackerel fillet nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 246 kcal | |
| Total fat | 16.7 g | 21% |
| Saturated fat | 3.96 g | 20% |
| Trans fat | 0.1 g | |
| Sodium | 108 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 22.3 g | 45% |
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 Frozen mackerel fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 246 kcal |
| ½ piece (half) | 60 g | 123 kcal |
| 1 piece (small) | 80 g | 164 kcal |
| 100 g | 100 g | 205 kcal |
| 1 cup (diced) | 140 g | 287 kcal |
| 1 serving (medium) | 150 g | 308 kcal |
| 1 piece (large) | 170 g | 349 kcal |
| 1 serving (large) | 220 g | 451 kcal |
Calculated from 205 calories per 100 g.
Frequently Asked Questions About Frozen mackerel fillet
How do you cook a frozen mackerel fillet?
You can bake or pan-cook a frozen mackerel fillet without thawing it first, but allow extra cooking time. Cook until the flesh is opaque throughout and separates easily with a fork; check the thickest part before serving.
How should you thaw a frozen mackerel fillet?
Thaw a frozen mackerel fillet in a covered container in the refrigerator for the safest, most even result. For faster thawing, seal it in a leakproof bag and place it in cold water, then cook it promptly.
Does a frozen mackerel fillet need to be thawed before air frying?
No, a frozen mackerel fillet can go into an air fryer straight from the freezer. Remove loose ice, season the surface, and cook until the center is opaque and flakes easily; thicker fillets need more time.
Does a frozen mackerel fillet have bones?
A frozen mackerel fillet is usually trimmed of the larger bones, but small pin bones can remain. After thawing, run your fingers gently along the flesh and pull out any bones with clean tweezers before cooking.
Can you eat the skin on a frozen mackerel fillet?
Yes, the skin on a frozen mackerel fillet is edible. For crisp skin, thaw the fillet and pat it very dry before cooking skin-side down in a hot pan; remove the skin after cooking if you prefer.
Why does my frozen mackerel fillet smell strong after thawing?
A mild sea-like smell is normal, but a sour, rancid, or ammonia-like odor is not. If a frozen mackerel fillet smells sharply unpleasant after thawing, do not taste it or try to hide the odor with seasoning.
Can you refreeze a thawed frozen mackerel fillet?
Yes, you can refreeze a mackerel fillet thawed in the refrigerator if it has stayed cold, though its texture may become softer. If you thawed it in cold water or a microwave, cook it before freezing it again.
How long does a thawed frozen mackerel fillet last in the fridge?
Keep a thawed frozen mackerel fillet covered in the refrigerator and cook it within one to two days. Store it where its juices cannot drip onto other foods, and discard it if it develops an unpleasant odor.
Can you grill a frozen mackerel fillet?
Yes, but thawing a frozen mackerel fillet first makes grilling easier and helps it cook more evenly. Oil the clean grates, turn the fish carefully, and remove it when the center is opaque and flakes apart.
Is frozen mackerel fillet safe to eat during pregnancy?
Yes, mackerel can be a nutritious choice during pregnancy when thoroughly cooked, but the species matters: king mackerel is high in mercury. Check which type you have and follow local pregnancy guidance on fish portions.
Frozen mackerel fillet Vitamins & Minerals
Vitamins
B12
10.44µg · 435% DV
Vitamin D
16.56µg · 83% DV
B3
10.44mg · 65% DV
B6
0.77mg · 45% DV
Minerals
Selenium
53µg · 96% DV
Phosphorus
260mg · 37% DV
Iodine
54µg · 36% DV
Magnesium
91mg · 22% DV
Potassium ⭐
377mg · 11% DV
Sodium
108mg · 5% DV
Frozen mackerel fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Frozen mackerel fillet
To burn the 246 calories in 1 piece (medium) (120 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 Frozen mackerel fillet?
Frozen mackerel fillet is the boneless, convenient-to-cook portion of mackerel, an oily fish enjoyed in coastal cuisines around the world. Freezing makes it easy to keep on hand and cook only what you need; the label does not specify where the fish was caught.
Once thawed, it can be grilled, pan-cooked or baked, and is often served with lemon, herbs, potatoes or a fresh salad. Its rich flavour and naturally oily flesh stay satisfying with simple seasoning. Mackerel is a protein-rich fish, with 18.6 g of protein per 100 g. For a lighter meal, bake it rather than frying and pair it with vegetables.
How Nutritious Is Frozen 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 Frozen 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 Frozen mackerel fillet Contain Allergens?
Contains these allergens:
Which Diets Is Frozen 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
Frozen mackerel fillet Fat Profile
SATURATED
3.96g
MONOUNSATURATED
6.24g
POLYUNSATURATED
3.72g
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.