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Mackerel Calories
High in omega-3, good protein source, rich in vitamin B12
CALORIES
GI
POTASSIUM
FIBER
Mackerel Nutrition Facts
Selected: 100 g
205
KCAL / 100G
Carbs
0g
· 0%
Protein
19g
· 38%
Fat
13.9g
· 62%
Fiber
0g
Mackerel Vitamins & Minerals
Vitamins
B12
19µg · 792% DV
Vitamin D
16.1µg · 81% DV
B3
7.6mg · 48% DV
B6
0.6mg · 35% DV
Minerals
Selenium
44µg · 80% DV
Iodine
50µg · 33% DV
Phosphorus
230mg · 33% DV
Magnesium
76mg · 18% DV
Mackerel Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Mackerel Processed?
NOVA 1
Unprocessed
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 Contain Allergens?
Contains these allergens:
Which Diets Is Mackerel 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 Fat Profile
SATURATED
3.3g
MONOUNSATURATED
5g
POLYUNSATURATED
3g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Mackerel
Mackerel — Frequently Asked Questions
How many calories and how much protein are in mackerel?
Mackerel provides 205 calories and 19 g of protein per 100 g. The same serving contains 13.9 g of fat.
Is mackerel suitable for a keto diet?
Yes, mackerel is suitable for a keto diet because it contains 0 g of carbohydrates per 100 g. Its glycemic index is 0.
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Nutrition data compiled from USDA FoodData Central and scientific sources.