Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Mackerel fish sandwich Calories
Omega-3 rich, protein-packed sandwich
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (whole) of Mackerel fish sandwich (220 g) has 524 calories. That works out to 238 calories per 100 g. It contains 40.9 g of carbs, 31.2 g of protein, 26.6 g of fat and 3.1 g of fiber. Its 15.2 µg of B12 covers 633% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Mackerel fish sandwich Nutrition Facts
Selected: 1 piece (whole) · 220 g
524
KCAL / 220G
Carbs
40.9g
· 15% DV
Protein
31.2g
· 62% DV
Fat
26.6g
· 34% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 31% · Protein 24% · Fat 45%
Mackerel fish sandwich nutrition facts table · 1 piece (whole) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 524 kcal | |
| Total fat | 26.6 g | 34% |
| Saturated fat | 5.28 g | 26% |
| Trans fat | 0.11 g | |
| Sodium | 748 mg | 33% |
| Total carbohydrate | 40.9 g | 15% |
| Fiber | 3.1 g | 11% |
| Protein | 31.2 g | 62% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Mackerel fish sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (whole) | 220 g | 524 kcal |
| 1 ounce (mini) | 28 g | 67 kcal |
| 100 g | 100 g | 238 kcal |
| 1 piece (half) | 110 g | 262 kcal |
| 1 serving (small) | 180 g | 428 kcal |
| 1 serving (medium) | 220 g | 524 kcal |
| 1 piece (jumbo) | 260 g | 619 kcal |
| 1 serving (large) | 300 g | 714 kcal |
Calculated from 238 calories per 100 g.
Frequently Asked Questions About Mackerel fish sandwich
What is a mackerel fish sandwich?
A mackerel fish sandwich is cooked mackerel served inside bread, often with fresh vegetables and a sharp, acidic topping. Depending on the recipe, the fish may be grilled, pan-cooked, or smoked, so the flavour and texture can vary.
Is a mackerel fish sandwich usually made with smoked or fresh mackerel?
A mackerel fish sandwich can be made with either smoked or freshly cooked mackerel. Fresh grilled mackerel has a moist, savoury flavour, while smoked mackerel is saltier and more intense; choose toppings that complement the version you use.
What toppings go well in a mackerel fish sandwich?
Lemon, pickled onions, cucumber, and peppery greens pair well with a mackerel fish sandwich. Their acidity and freshness balance the fish’s rich taste; a little mustard or horseradish can add extra sharpness without overwhelming it.
How do you stop a mackerel fish sandwich from getting soggy?
Keep wet toppings away from the bread until serving to stop a mackerel fish sandwich from getting soggy. Drain pickles and dressings, toast the cut sides of the bread if you like, and add lemon or sauce just before eating.
How do you cook mackerel for a mackerel fish sandwich with crispy skin?
Cook the mackerel skin-side down in a hot pan to crisp it for a mackerel fish sandwich. Pat the skin dry first and avoid moving the fish until it releases easily; check that it is cooked through before putting it in the bread.
Can you eat a mackerel fish sandwich cold?
Yes, you can eat a mackerel fish sandwich cold if the cooked fish has been chilled promptly and kept refrigerated. Cold smoked mackerel is also commonly used; keep the sandwich cool until serving, especially when it contains mayonnaise or other perishable toppings.
Does a mackerel fish sandwich have bones?
A mackerel fish sandwich may contain small bones if the fish has not been carefully filleted. Check the fish before assembling the sandwich, and take particular care when eating; a boneless-looking fillet is not a guarantee that every pin bone is gone.
What bread is best for a mackerel fish sandwich?
A sturdy roll or crusty bread works well for a mackerel fish sandwich because it holds the fish and toppings without collapsing. Choose bread with a soft enough centre to bite easily, and avoid very thin slices if the filling is moist.
How long does a mackerel fish sandwich keep in the fridge?
A mackerel fish sandwich is best eaten soon after assembly, since the bread softens as it sits. Refrigerate leftovers promptly in a covered container and eat them within a short period; storing the fish separately from the bread keeps the texture better.
Is a mackerel fish sandwich a good post-workout meal?
Yes, a mackerel fish sandwich can work after exercise because it provides protein along with bread for carbohydrates. Add a piece of fruit or extra vegetables if you want a more substantial recovery meal, and drink water to replace fluids.
Mackerel fish sandwich Vitamins & Minerals
Vitamins
B12
15.18µg · 633% DV
Vitamin D
18.04µg · 90% DV
B3
12.76mg · 80% DV
B6
0.7mg · 41% DV
Minerals
Selenium
68µg · 124% DV
Phosphorus
418mg · 60% DV
Iodine
70µg · 47% DV
Sodium
748mg · 33% DV
Potassium ⭐
616mg · 18% DV
Mackerel fish sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mackerel fish sandwich
To burn the 524 calories in 1 piece (whole) (220 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 sandwich?
A Mackerel fish sandwich puts cooked mackerel inside bread. It draws on Turkey’s fish-sandwich tradition, especially associated with Istanbul’s waterfront stalls, and can also be made at home with pan-cooked or grilled fish.
Mackerel has a rich, savoury flavour that works well with crisp bread, sliced onion, greens and a squeeze of lemon. In Turkey it is often eaten as a casual lunch or street-food meal by the water; elsewhere, it makes an easy lunch or picnic sandwich. It is a protein- and omega-3-rich choice. Add plenty of salad greens and go lightly on sauces for a fresher, less heavy meal.
How Nutritious Is Mackerel fish sandwich?
Nutrient density
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 sandwich Processed?
NOVA 3
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 fish sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Mackerel fish sandwich Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Mackerel fish sandwich Fat Profile
SATURATED
5.28g
MONOUNSATURATED
9.02g
POLYUNSATURATED
6.6g
Omega 6:3 ratio 0.8:1
Below the ideal 4:1 — a good omega balance.
Compare Mackerel fish sandwich
Foods Similar to Mackerel fish sandwich
Have another question about Mackerel fish sandwich?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.