1 piece (medium) of Mackerel (Raw) (120 g) has 246 calories. That works out to 205 calories per 100 g. It contains 0 g of carbs, 22.8 g of protein, 16.7 g of fat and 0 g of fiber. Its 22.8 µg of B12 covers 950% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Mackerel (Raw) Nutrition Facts

Selected: 100 g

205

KCAL / 100G

Carbs

· 0% DV

Protein

19g

· 38% DV

Fat

13.9g

· 18% DV

Fiber

· 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 (Raw) Vitamins & Minerals

Vitamins

B12

19µg · 792% DV

Vitamin D

16µg · 80% DV

6.8mg · 43% DV

0.6mg · 35% DV

Minerals

Selenium

44µg · 80% DV

Iodine

50µg · 33% DV

Phosphorus

210mg · 30% DV

Magnesium

76mg · 18% DV

How Nutritious Is Mackerel (Raw)?

Nutrient density

Very high

85/ 100

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

48/ 100

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.

Mackerel (Raw) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Mackerel (Raw)

To burn the 205 calories in 100 g:

🚶

51min

Walking (5 km/h)

🏃

21min

Running (8 km/h)

🚴

28min

Cycling

🏊

24min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Mackerel (Raw) 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 (Raw) Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Mackerel (Raw) 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 (Raw) Fat Profile

SATURATED

3.3g

MONOUNSATURATED

5.1g

POLYUNSATURATED

3.1g

⚖️

Omega 6:3 ratio 0.1:1

Below the ideal 4:1 — a good omega balance.

Compare Mackerel (Raw)

🐟vs🐟

Mackerel (Raw) vs Salmon Fillet1 kcal fewer per 100 g

→🐟vs🐟

Mackerel (Raw) vs Canned Tuna89 kcal more per 100 g

→🐟vs🐟

Mackerel (Raw) vs Fish95 kcal more per 100 g

→🐟vs🐟

Mackerel (Raw) vs Tuna73 kcal more per 100 g

→

Foods Similar to Mackerel (Raw)

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

Frequently Asked Questions About Mackerel (Raw)

How many calories and how much protein are in raw mackerel?

Per 100 g, raw mackerel provides 205 calories and 19 g of protein. It also contains 0 g of carbs.

Is raw mackerel keto-friendly, and does it contain any allergens?

Yes, raw mackerel is keto-friendly because it has 0 g carbs per 100 g. It does contain a fish allergen.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026