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Mackerel fillet in tomato sauce Calories
Rich in omega-3, high in protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Mackerel fillet in tomato sauce (125 g) has 236 calories. That works out to 189 calories per 100 g. It contains 5.8 g of carbs, 22.3 g of protein, 14 g of fat and 1 g of fiber. Its 10.9 µg of B12 covers 453% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.
Mackerel fillet in tomato sauce Nutrition Facts
Selected: 1 piece (medium) · 125 g
236
KCAL / 125G
Carbs
5.8g
· 2% DV
Protein
22.3g
· 45% DV
Fat
14g
· 18% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 10% · Protein 37% · Fat 53%
Mackerel fillet in tomato sauce nutrition facts table · 1 piece (medium) (125 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 236 kcal | |
| Total fat | 14 g | 18% |
| Saturated fat | 3.25 g | 16% |
| Trans fat | 0.06 g | |
| Sodium | 450 mg | 20% |
| Total carbohydrate | 5.8 g | 2% |
| Fiber | 1 g | 4% |
| 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 Mackerel fillet in tomato sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 125 g | 236 kcal |
| ½ can (half) | 60 g | 113 kcal |
| 1 piece (small) | 90 g | 170 kcal |
| 100 g | 100 g | 189 kcal |
| 1 serving (half) | 100 g | 189 kcal |
| 1 can (whole) | 120 g | 227 kcal |
| 1 piece (large) | 160 g | 302 kcal |
| 1 cup (shredded) | 180 g | 340 kcal |
| 1 serving (whole) | 200 g | 378 kcal |
Calculated from 189 calories per 100 g.
Frequently Asked Questions About Mackerel fillet in tomato sauce
Is mackerel fillet in tomato sauce ready to eat?
Usually, yes: mackerel fillet in tomato sauce sold as a prepared product is cooked and can be eaten straight from its package. Add it to toast, a salad or a meal with grains for a quick serving.
What does mackerel fillet in tomato sauce taste like?
Mackerel fillet in tomato sauce has a rich, oily fish flavor balanced by the tomato’s tangy, slightly sweet taste. Its flavor is stronger than mild white fish, so bread, lemon or fresh salad makes a useful accompaniment.
How do you serve mackerel fillet in tomato sauce?
Serve mackerel fillet in tomato sauce on toast, with potatoes or alongside rice. You can also flake it into a green salad or use it as a filling for a sandwich; add lemon or herbs if you want a fresher finish.
Does mackerel fillet in tomato sauce need to be heated?
No, prepared mackerel fillet in tomato sauce generally does not need heating. If you prefer it warm, heat it gently in a pan with its sauce; avoid vigorous stirring because the fillets can break apart.
Does mackerel fillet in tomato sauce have bones?
Mackerel fillet in tomato sauce is usually prepared with the larger bones removed, but small pin bones can occasionally remain. Check the fillet before serving it to a child or anyone who has difficulty detecting bones.
Is mackerel fillet in tomato sauce good for you?
Yes, mackerel fillet in tomato sauce provides protein and omega-3 fats, making it a convenient fish option. The salt content can vary between products, so consider that when choosing portions if you are limiting sodium.
Can you use mackerel fillet in tomato sauce in pasta?
Yes, mackerel fillet in tomato sauce works well in pasta. Warm the sauce in a pan, gently flake in the fish, then toss with cooked pasta; add a little pasta water if you want the sauce to coat it more evenly.
How long does mackerel fillet in tomato sauce last after opening?
Keep opened mackerel fillet in tomato sauce in a covered container in the refrigerator and eat it within two days. Avoid leaving it at room temperature for an extended period, and take out only the amount you plan to serve.
Can you freeze mackerel fillet in tomato sauce?
Yes, you can freeze mackerel fillet in tomato sauce, although the sauce may separate and the fish may soften after thawing. Freeze it in an airtight container, thaw it in the refrigerator and do not refreeze it.
How is mackerel fillet in tomato sauce different from fresh mackerel?
Mackerel fillet in tomato sauce is already prepared with seasoning and sauce, while fresh mackerel needs cleaning and cooking. Fresh fish gives you more control over the flavor; the sauced fillet is convenient for a quick meal.
Mackerel fillet in tomato sauce Vitamins & Minerals
Vitamins
B12
10.88µg · 453% DV
B3
8.63mg · 54% DV
Vitamin D
10.25µg · 51% DV
B6
0.4mg · 24% DV
Minerals
Selenium
45µg · 82% DV
Phosphorus
300mg · 43% DV
Iodine
48µg · 32% DV
Sodium
450mg · 20% DV
Potassium ⭐
400mg · 12% DV
Mackerel fillet in 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 in tomato sauce
To burn the 236 calories in 1 piece (medium) (125 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 in tomato sauce?
Mackerel fillet in tomato sauce pairs pieces of mackerel with a savoury, slightly tangy tomato dressing. It is commonly sold ready to eat in tins or other packs, making it an easy pantry option. The fish has a rich, distinctive flavour and a firm, flaky texture, softened by the sauce. Serve it on toast or with crusty bread, spoon it over a salad, or add it to a simple lunch plate; it also works well as a quick supper. It is high in protein and rich in omega-3, so it makes a filling choice when you want a fish-based meal. For a lighter serving, pair it with fresh vegetables and skip extra sauce or oil.
How Nutritious Is Mackerel fillet in tomato sauce?
Nutrient density
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 in 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 in tomato sauce Contain Allergens?
Contains these allergens:
Which Diets Is Mackerel fillet in 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 in tomato sauce Fat Profile
SATURATED
3.25g
MONOUNSATURATED
5.13g
POLYUNSATURATED
3.38g
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.