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Mackerel Fillet (Olive Oil) Calories
Rich in omega-3, healthy fats, high protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Mackerel Fillet (Olive Oil) has 245 calories. It contains 0 g of carbs, 18.5 g of protein, 19.5 g of fat and 0 g of fiber. Its 9.4 µg of B12 covers 392% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Mackerel Fillet (Olive Oil) Nutrition Facts
Selected: 100 g
245
KCAL / 100G
Carbs
0g
· 0% DV
Protein
18.5g
· 37% DV
Fat
19.5g
· 25% 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 30% · Fat 70%
Mackerel Fillet (Olive Oil) nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 245 kcal | |
| Total fat | 19.5 g | 25% |
| Saturated fat | 4.2 g | 21% |
| Trans fat | 0 g | |
| Sodium | 70 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 18.5 g | 37% |
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 (Olive Oil)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 100 g | 245 kcal |
| 1 piece (small) | 70 g | 172 kcal |
| 100 g | 100 g | 245 kcal |
| 1 serving (medium) | 120 g | 294 kcal |
| 1 can (medium) | 125 g | 306 kcal |
| 1 piece (large) | 150 g | 368 kcal |
| 1 serving (large) | 180 g | 441 kcal |
| 2 piece (double) | 200 g | 490 kcal |
| 1 pack (large) | 200 g | 490 kcal |
Calculated from 245 calories per 100 g.
Frequently Asked Questions About Mackerel Fillet (Olive Oil)
Is mackerel fillet in olive oil ready to eat?
Yes, packaged mackerel fillet in olive oil is generally cooked and ready to eat. You can serve it straight from the pack, chilled or at room temperature; follow the package directions if they specify otherwise.
How do you eat mackerel fillet in olive oil?
Eat mackerel fillet in olive oil on toast, in a salad, or alongside potatoes and vegetables. The olive oil can be spooned over the fish or used as part of a dressing.
Does mackerel fillet in olive oil need cooking?
No, it usually does not need further cooking because packaged fillets are already cooked. Gentle warming is optional, but prolonged or high-heat cooking can dry out the fish.
How long does mackerel fillet in olive oil last after opening?
Refrigerate opened mackerel fillet in olive oil promptly in a covered container and eat it soon. Follow the package's after-opening instructions, and discard it if it has been left at room temperature for an extended time.
Does mackerel fillet in olive oil have bones?
Most large bones are removed from fillets, but small bones can sometimes remain. Check the fish as you eat, especially before serving it to a child.
What goes well with mackerel fillet in olive oil?
Mackerel fillet in olive oil pairs well with crusty bread, roasted potatoes, leafy greens, or a crisp salad. Lemon, capers, and fresh herbs add brightness to its rich, oily flavor.
Can you heat mackerel fillet in olive oil?
Yes, you can warm mackerel fillet in olive oil, but it is also good cold. Heat it gently and briefly in a pan or add it near the end of cooking so it stays moist.
Is mackerel fillet in olive oil good for you?
Yes, it provides protein and omega-3 fats, which are characteristic of oily fish. Its olive oil adds richness, so pairing a portion with vegetables makes a useful meal rather than relying on the fish alone.
Can you use mackerel fillet in olive oil instead of tuna?
Yes, mackerel fillet in olive oil can replace tuna in sandwiches, salads, and pasta, but it has a stronger, richer flavor. Drain or use some of its oil depending on how rich you want the dish.
Can you eat mackerel fillet in olive oil during pregnancy?
Yes, cooked mackerel can be part of a pregnancy diet, but mercury levels vary among mackerel species. Check which species the product contains and follow local pregnancy advice; ask your clinician if the species is unclear.
Mackerel Fillet (Olive Oil) Vitamins & Minerals
Vitamins
B12
9.4µg · 392% DV
B3
6.8mg · 43% DV
Vitamin D
8.5µg · 43% DV
B6
0.45mg · 26% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
220mg · 31% DV
Iodine
30µg · 20% DV
Potassium ⭐
320mg · 9% DV
Sodium
70mg · 3% DV
Mackerel Fillet (Olive Oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mackerel Fillet (Olive Oil)
To burn the 245 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 Mackerel Fillet (Olive Oil)?
Mackerel fillet (olive oil) is mackerel flesh, boned and prepared with olive oil. Mackerel is eaten in many coastal cuisines, and this ready-to-serve style makes it easy to enjoy without having to clean a whole fish.
Its tender, rich texture and pronounced savoury flavour work well served cold with lemon and herbs, tucked into a sandwich, or added to a salad. In Turkey, mackerel is also a familiar choice for meze and simple fish meals; elsewhere, it fits naturally into a Mediterranean-style lunch. It provides protein and omega-3 fats, making it a filling option. Pair it with fresh vegetables, and go easy on extra oil since it is already prepared with olive oil.
How Nutritious Is Mackerel Fillet (Olive Oil)?
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 (Olive Oil) 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 Fillet (Olive Oil) Contain Allergens?
Contains these allergens:
Which Diets Is Mackerel Fillet (Olive Oil) 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 Fillet (Olive Oil) Fat Profile
SATURATED
4.2g
MONOUNSATURATED
9.8g
POLYUNSATURATED
4.5g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.