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🐟

●Low GI

⚡High Potassium

💪High Protein

Mackerel fillet pan-cooked (no oil) Calories

Rich in omega-3, high protein, pan-cooked without oil

CALORIES

190kcal

0low

POTASSIUM

350mg

FIBER

Mackerel fillet pan-cooked (no oil) Nutrition Facts

Selected: 100 g

190

KCAL / 100G

Carbs

· 0%

Protein

22g

· 46%

Fat

11.5g

· 54%

Fiber

Mackerel fillet pan-cooked (no oil) Vitamins & Minerals

Vitamins

B12

12µg · 500% DV

6.5mg · 41% DV

Vitamin D

7µg · 35% DV

0.55mg · 32% DV

Minerals

Selenium

45µg · 82% DV

Phosphorus

220mg · 31% DV

Iodine

35µg · 23% DV

Iron

2mg · 11% DV

Mackerel fillet pan-cooked (no oil) 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 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 pan-cooked (no oil) 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 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 pan-cooked (no oil) Fat Profile

SATURATED

3.1g

MONOUNSATURATED

4.4g

POLYUNSATURATED

3.1g

⚖️

Omega 6:3 ratio 0.1:1

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

Foods Similar to Mackerel fillet pan-cooked (no oil)

🐟

Air-fried salmon

208 kcal

🐟

Tuna, water-packed, drained

116 kcal

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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 oil) — Frequently Asked Questions

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

Pan-cooked mackerel fillet without oil has 190 calories per 100 g. It provides 22 g of protein and 11.5 g of fat per 100 g.

Is oil-free pan-cooked mackerel keto-friendly?

Yes. It contains 0 g of carbohydrates per 100 g and has a glycemic index of 0, making it suitable for keto and ketovore diets. It contains fish, so it is not suitable for people with a fish allergy.

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Nutrition data compiled from USDA FoodData Central and scientific sources.