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Mackerel Fish Wrap Calories
Rich in omega-3, protein-packed, healthy fish wrap
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Mackerel Fish Wrap (180 g) has 342 calories. That works out to 190 calories per 100 g. It contains 28.8 g of carbs, 24.3 g of protein, 15.3 g of fat and 3.8 g of fiber. Its 8.1 µg of B12 covers 338% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Mackerel Fish Wrap Nutrition Facts
Selected: 1 piece (medium) · 180 g
342
KCAL / 180G
Carbs
28.8g
· 10% DV
Protein
24.3g
· 49% DV
Fat
15.3g
· 20% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 33% · Protein 28% · Fat 39%
Mackerel Fish Wrap nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 342 kcal | |
| Total fat | 15.3 g | 20% |
| Saturated fat | 3.96 g | 20% |
| Trans fat | 0.02 g | |
| Sodium | 468 mg | 20% |
| Total carbohydrate | 28.8 g | 10% |
| Fiber | 3.8 g | 14% |
| Protein | 24.3 g | 49% |
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 Medium Mackerel Fish Wrap?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 342 kcal |
| 1 piece (extra small) | 90 g | 171 kcal |
| 100 g | 100 g | 190 kcal |
| 1 piece (small) | 120 g | 228 kcal |
| 1 serving (medium) | 150 g | 285 kcal |
| 1 serving (large) | 200 g | 380 kcal |
| 1 piece (large) | 250 g | 475 kcal |
| 1 piece (jumbo) | 300 g | 570 kcal |
| 2 piece (double) | 360 g | 684 kcal |
Calculated from 190 calories per 100 g.
Frequently Asked Questions About Mackerel Fish Wrap
What is in a Mackerel Fish Wrap?
A Mackerel Fish Wrap usually contains cooked mackerel, flatbread, and fresh vegetables such as onion or leafy greens. Lemon and seasonings are common additions, while the exact fillings vary by recipe and place.
Can you make a Mackerel Fish Wrap with canned mackerel?
Yes, canned mackerel works in a Mackerel Fish Wrap, especially when you need a quick filling. Drain it well, check for any remaining bones, and pair it with crisp vegetables and a squeeze of lemon.
Does a Mackerel Fish Wrap have bones?
A properly prepared Mackerel Fish Wrap should have the large bones removed, but small bones can sometimes remain in the fish. Check the flakes carefully before eating, particularly when serving the wrap to a child.
What bread is used for a Mackerel Fish Wrap?
A Mackerel Fish Wrap is usually made with a soft, flexible flatbread or tortilla that can hold the fish and fillings without tearing. Warm the bread briefly before filling it so it folds more easily.
What sauce goes well in a Mackerel Fish Wrap?
Lemon juice, a light yogurt sauce, or a tangy herb dressing pairs well with a Mackerel Fish Wrap. Use a modest amount so the sauce complements rather than overwhelms the mackerel's rich flavor.
Is a Mackerel Fish Wrap served hot or cold?
A Mackerel Fish Wrap can be served warm or cold, depending on how the fish is prepared. Warm grilled mackerel makes a heartier wrap, while chilled cooked fish works well with crisp salad vegetables.
How do you keep a leftover Mackerel Fish Wrap from getting soggy?
Store the fish and vegetables separately in covered containers in the refrigerator, then assemble the Mackerel Fish Wrap when you are ready to eat. If it is already wrapped, refrigerate it promptly and expect the bread to soften.
Is a Mackerel Fish Wrap a healthy lunch?
Yes, a Mackerel Fish Wrap can make a satisfying lunch because mackerel provides protein and omega-3 fats, and vegetables add freshness. Grilling the fish and choosing a lighter sauce keeps the filling from becoming unnecessarily greasy.
What should you serve with a Mackerel Fish Wrap?
Serve a Mackerel Fish Wrap with a crisp green salad, lemony slaw, or pickled vegetables. These sides balance the fish's rich taste without making the meal as heavy as a serving of fried sides.
Can you grill the fish for a Mackerel Fish Wrap?
Yes, grilling is a good way to cook the fish for a Mackerel Fish Wrap. Cook the mackerel until it is opaque and flakes easily, then remove the bones before placing it in the bread.
Mackerel Fish Wrap Vitamins & Minerals
Vitamins
B12
8.1µg · 338% DV
B3
7.56mg · 47% DV
B6
0.63mg · 37% DV
Vitamin D
5.76µg · 29% DV
Minerals
Selenium
40µg · 73% DV
Iodine
54µg · 36% DV
Phosphorus
216mg · 31% DV
Sodium
468mg · 20% DV
Potassium ⭐
378mg · 11% DV
Mackerel Fish Wrap Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mackerel Fish Wrap
To burn the 342 calories in 1 piece (medium) (180 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 Wrap?
A mackerel fish wrap brings cooked mackerel together with flatbread in the Turkish dürüm style. It is often filled with fresh additions such as onion, tomato and greens, though the exact fillings and sauces vary between cooks and shops.
The fish has a rich, savoury flavour that works well with crisp vegetables and a squeeze of lemon. In Turkey, it makes a convenient lunch or dinner, often served with pickles or a cooling drink; elsewhere, it is an easy handheld meal to enjoy warm or at room temperature. Mackerel provides protein and omega-3 fats. For a lighter wrap, go easy on creamy sauces and add extra salad.
How Nutritious Is Mackerel Fish Wrap?
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 Wrap 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 Fish Wrap Contain Allergens?
Contains these allergens:
Which Diets Is Mackerel Fish Wrap 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 Wrap Fat Profile
SATURATED
3.96g
MONOUNSATURATED
5.58g
POLYUNSATURATED
3.6g
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.