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Canned mackerel with mustard Calories
Rich in omega-3, high in protein, may be high in sodium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Canned mackerel with mustard has 210 calories. It contains 2.8 g of carbs, 18.5 g of protein, 14.2 g of fat and 0.4 g of fiber. Its 8.7 µg of B12 covers 363% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
Canned mackerel with mustard Nutrition Facts
Selected: 100 g
210
KCAL / 100G
Carbs
2.8g
· 1% DV
Protein
18.5g
· 37% DV
Fat
14.2g
· 18% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 5% · Protein 35% · Fat 60%
Canned mackerel with mustard nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 210 kcal | |
| Total fat | 14.2 g | 18% |
| Saturated fat | 3.1 g | 16% |
| Trans fat | 0.1 g | |
| Sodium | 520 mg | 23% |
| Total carbohydrate | 2.8 g | 1% |
| Fiber | 0.4 g | 1% |
| Protein | 18.5 g | 37% |
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 Canned mackerel with mustard?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 210 kcal |
| 1 tablespoon (shredded) | 15 g | 32 kcal |
| 2 tablespoon (shredded) | 30 g | 63 kcal |
| ½ can (half) | 60 g | 126 kcal |
| 1 piece (medium) | 80 g | 168 kcal |
| 100 g | 100 g | 210 kcal |
| 1 can (whole) | 120 g | 252 kcal |
| 1 piece (large) | 120 g | 252 kcal |
| 1 serving (large) | 150 g | 315 kcal |
Calculated from 210 calories per 100 g.
Frequently Asked Questions About Canned mackerel with mustard
Can you eat canned mackerel with mustard straight from the can?
Yes, canned mackerel with mustard is ready to eat straight from the can. Stir the sauce through the fish and serve it on toast, crackers, or a simple salad; transfer leftovers to a covered container and refrigerate them.
Is canned mackerel with mustard good for you?
Yes, canned mackerel with mustard can be a nutritious meal because mackerel provides protein and omega-3 fats. The mustard sauce and canning liquid may add sodium, so it may not be the best choice to eat frequently if you are limiting salt.
Can you eat the bones and skin in canned mackerel with mustard?
Yes, the small bones in canned mackerel with mustard are usually softened during canning and are safe to eat; the skin is edible too. Remove any firm bone you notice, or pick out the skin if you dislike its texture.
Should you drain the sauce from canned mackerel with mustard?
No, you do not need to drain canned mackerel with mustard; the sauce is intended to be eaten with the fish. Keep it for a stronger flavor or drain some off if you prefer a less saucy meal.
What can you make with canned mackerel with mustard?
Canned mackerel with mustard works well in a sandwich, stirred into pasta, or spooned over a baked potato. Add it near the end of cooking so the fish warms through without breaking down, and taste before adding extra salt.
How long does canned mackerel with mustard last after opening?
After opening, move canned mackerel with mustard to a covered glass or plastic container and refrigerate it. Eat it within two days, and discard it if it has been left at room temperature for an extended period.
Is canned mackerel with mustard high in sodium?
It can be high in sodium because salt may be present in both the fish and its mustard sauce. If you are watching your sodium intake, compare the amount per serving on the product label and avoid adding salty sides.
Can you freeze canned mackerel with mustard?
Yes, you can freeze the contents after opening, but transfer canned mackerel with mustard to a freezer-safe container first. The sauce may separate or change texture when thawed, so stir it well and use the thawed fish promptly.
Is canned mackerel with mustard safe to eat during pregnancy?
Usually, but the mercury content varies by mackerel species, and some species should be avoided during pregnancy. Check which species the product contains and follow local pregnancy guidance; ask your healthcare professional if you are unsure.
Does canned mackerel with mustard need to be heated?
No, canned mackerel with mustard does not need heating because it is ready to eat. If you prefer it warm, add it to a dish near the end of cooking or warm it in a separate microwave-safe bowl, never in the can.
Canned mackerel with mustard Vitamins & Minerals
Vitamins
B12
8.7µg · 363% DV
B3
7.8mg · 49% DV
Vitamin D
8.5µg · 43% DV
B6
0.42mg · 25% DV
Minerals
Selenium
38µg · 69% DV
Phosphorus
240mg · 34% DV
Iodine
38µg · 25% DV
Sodium
520mg · 23% DV
Potassium ⭐
320mg · 9% DV
Canned mackerel with mustard Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Canned mackerel with mustard
To burn the 210 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 Canned mackerel with mustard?
Canned mackerel with mustard is a ready-to-eat fish product: mackerel is packed in a mustard-based sauce, combining the fish’s rich, savoury flavour with mustard’s tangy sharpness. The flesh is tender and moist, and it can be served straight from the tin or chilled.
It works well on toast or in a sandwich, alongside salad, or as part of a simple lunch or snack; in places where tinned fish is a pantry staple, it is an easy way to add seafood to a meal. It is protein-rich and provides omega-3 fats, with 18.5 g of protein per 100 g. The sauce can be salty, so pair it with fresh vegetables and taste before adding extra salt.
How Nutritious Is Canned mackerel with mustard?
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 Canned mackerel with mustard 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 Canned mackerel with mustard Contain Allergens?
Contains these allergens:
Which Diets Is Canned mackerel with mustard Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Canned mackerel with mustard Fat Profile
SATURATED
3.1g
MONOUNSATURATED
5.2g
POLYUNSATURATED
3.6g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.