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🐟

●Low GI

⚡High Potassium

💪High Protein

Mackerel fillet (pan-cooked, no added fat) Calories

Rich in omega-3, high protein, excellent B12 source

CALORIES

205kcal

0low

POTASSIUM

330mg

FIBER

Mackerel fillet (pan-cooked, no added fat) Nutrition Facts

Selected: 100 g

205

KCAL / 100G

Carbs

· 0%

Protein

22.5g

· 42%

Fat

13.9g

· 58%

Fiber

Mackerel fillet (pan-cooked, no added fat) Vitamins & Minerals

Vitamins

B12

19µg · 792% DV

Vitamin D

16µg · 80% DV

7.5mg · 47% DV

0.65mg · 38% DV

Minerals

Selenium

44µg · 80% DV

Phosphorus

220mg · 31% DV

Iodine

40µg · 27% DV

Magnesium

60mg · 14% DV

Mackerel fillet (pan-cooked, no added fat) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

Is Mackerel fillet (pan-cooked, no added fat) 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 (pan-cooked, no added fat) Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Mackerel fillet (pan-cooked, no added fat) 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 (pan-cooked, no added fat) Fat Profile

SATURATED

3.2g

MONOUNSATURATED

5.1g

POLYUNSATURATED

⚖️

Omega 6:3 ratio 0.1:1

Below the ideal 4:1 — a good omega balance.

Foods Similar to Mackerel fillet (pan-cooked, no added fat)

🐟

Air-fried salmon

208 kcal

🐟

Tuna, water-packed, drained

116 kcal

🐟

Canned tuna in water

96 kcal

🥗🐟

Salmon salad

120 kcal

🐟

Canned tuna (drained)

116 kcal

🐟

Light tuna

116 kcal

🐟

Tuna in oil, drained

198 kcal

🍢

Salmon Skewer

180 kcal

Mackerel fillet (pan-cooked, no added fat) — Frequently Asked Questions

How many calories are in pan-cooked mackerel fillet without added fat?

Pan-cooked mackerel fillet without added fat provides 205 calories per 100 g. It also contains 22.5 g of protein and 13.9 g of fat per 100 g.

Is pan-cooked mackerel fillet keto-friendly?

Yes. It contains 0 g of carbohydrates per 100 g and has a glycemic index of 0, making it suitable for keto diets. It is also compatible with pescatarian, paleo, Mediterranean, and gluten-free diets.

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Nutrition data compiled from USDA FoodData Central and scientific sources.