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Mackerel fish (half) Calories
Rich in omega-3, high protein, half mackerel fish
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Mackerel fish (half) has 205 calories. It contains 0 g of carbs, 19 g of protein, 14 g of fat and 0 g of fiber. Its 12 µg of B12 covers 500% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Mackerel fish (half) Nutrition Facts
Selected: 100 g
205
KCAL / 100G
Carbs
0g
· 0% DV
Protein
19g
· 38% DV
Fat
14g
· 18% 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 38% · Fat 62%
Mackerel fish (half) nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 205 kcal | |
| Total fat | 14 g | 18% |
| Saturated fat | 3.3 g | 16% |
| Trans fat | 0 g | |
| Sodium | 90 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 19 g | 38% |
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 Serving of Mackerel fish (half)?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 308 kcal |
| 1 piece (extra small) | 25 g | 51 kcal |
| 1 piece (quarter) | 50 g | 103 kcal |
| 1 serving (small) | 75 g | 154 kcal |
| 100 g | 100 g | 205 kcal |
| 1 piece (half) | 100 g | 205 kcal |
| 1 piece (whole) | 200 g | 410 kcal |
| 1 serving (large) | 250 g | 513 kcal |
| 1 piece (jumbo) | 300 g | 615 kcal |
Calculated from 205 calories per 100 g.
Frequently Asked Questions About Mackerel fish (half)
How do you cook mackerel fish?
Mackerel fish works well grilled, pan-fried, or baked. Its naturally oily flesh stays moist with quick cooking; leave the skin on for grilling and cook until the flesh is opaque and flakes easily.
What does mackerel fish taste like?
Mackerel fish has a rich, savory flavor and a noticeably oily texture, stronger than mild white fish. A squeeze of lemon, herbs, or a sharp sauce balances its richness when serving.
Does mackerel fish have a lot of bones?
Mackerel fish has a central backbone and fine pin bones, but cooked fillets are fairly easy to separate from the spine. Check the flesh carefully before serving it to children.
How do you clean mackerel fish?
To clean mackerel fish, slit the belly, remove the entrails, and rinse the cavity with cold water. You can ask a fishmonger to gut and fillet it if you prefer not to do this at home.
How can you tell if mackerel fish is fresh?
Fresh mackerel fish should smell clean and briny rather than sour, with clear eyes, shiny skin, and firm flesh. Avoid fish with a strong unpleasant odor or flesh that feels mushy.
Can you freeze mackerel fish?
Yes, mackerel fish freezes well when cleaned, dried, and sealed airtight. Thaw it in the refrigerator and cook it soon afterward; do not refreeze it once it has thawed.
How long does mackerel fish keep in the fridge?
Keep raw mackerel fish refrigerated and cook it within one to two days of buying it. Store it covered on a low shelf so its juices cannot drip onto other foods.
Is mackerel fish the same as sardines?
No, mackerel fish and sardines are different species, although both are oily fish with rich flavor. Mackerel is generally larger, and the two are not interchangeable in every recipe.
Is mackerel fish safe to eat during pregnancy?
Yes, fully cooked mackerel fish can be eaten during pregnancy, but mercury levels vary among mackerel species. Pregnant people should follow local guidance on species and serving frequency, and ask their clinician if unsure.
Why does mackerel fish taste bitter?
A bitter or rancid taste can mean mackerel fish has deteriorated, since its rich oils can turn unpleasant when the fish is old or poorly stored. Do not eat it if the taste or smell is off.
Mackerel fish (half) Vitamins & Minerals
Vitamins
B12
12µg · 500% DV
Vitamin D
16µg · 80% DV
B3
7.6mg · 48% DV
B6
0.7mg · 41% DV
Minerals
Selenium
44µg · 80% DV
Phosphorus
220mg · 31% DV
Iodine
40µg · 27% DV
Magnesium
60mg · 14% DV
Potassium ⭐
314mg · 9% DV
Sodium
90mg · 4% DV
Mackerel fish (half) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mackerel fish (half)
To burn the 205 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 fish (half)?
Mackerel fish (half) is a half portion of mackerel, a firm, oily fish found in temperate and tropical seas. It is commonly grilled, baked or pan-fried, and its rich flavour works well with simple seasonings such as lemon, herbs and a little oil. In coastal cuisines it may be served whole or in fillets with vegetables; it also makes a satisfying meal with bread or potatoes.
Mackerel is naturally high in protein and omega-3 fats, with no carbohydrates. Its moist, tender flesh has a stronger flavour than many white fish. For a lighter plate, grill or bake it and pair it with salad, steamed vegetables or a sharp citrus dressing.
How Nutritious Is Mackerel fish (half)?
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 fish (half) 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 fish (half) Contain Allergens?
Contains these allergens:
Which Diets Is Mackerel fish (half) 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 fish (half) Fat Profile
SATURATED
3.3g
MONOUNSATURATED
5.1g
POLYUNSATURATED
3.4g
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.