1 piece (medium) of Mackerel sandwich (180 g) has 401 calories. That works out to 223 calories per 100 g. It contains 32.6 g of carbs, 25.6 g of protein, 18.7 g of fat and 2.9 g of fiber. Its 10.4 µg of B12 covers 435% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.

Mackerel sandwich Nutrition Facts

Selected: 100 g

223

KCAL / 100G

Carbs

18.1g

· 7% DV

Protein

14.2g

· 28% DV

Fat

10.4g

· 13% DV

Fiber

1.6g

· 6% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 32% · Protein 25% · Fat 43%

Mackerel sandwich Vitamins & Minerals

Vitamins

B12

5.8µg · 242% DV

Vitamin D

6.2µg · 31% DV

4.6mg · 29% DV

0.32mg · 19% DV

Minerals

Selenium

28µg · 51% DV

Phosphorus

190mg · 27% DV

Iodine

34µg · 23% DV

Sodium

360mg · 16% DV

How Nutritious Is Mackerel sandwich?

Nutrient density

High

72/ 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

47/ 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 sandwich 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 sandwich

To burn the 223 calories in 100 g:

🚶

55min

Walking (5 km/h)

🏃

23min

Running (8 km/h)

🚴

30min

Cycling

🏊

26min

Swimming

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

Is Mackerel 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 sandwich Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Mackerel 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 sandwich Fat Profile

SATURATED

2.1g

MONOUNSATURATED

3.4g

POLYUNSATURATED

2.6g

⚖️

Omega 6:3 ratio 0.7:1

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

Compare Mackerel sandwich

🥪vs🐟

Mackerel sandwich vs Salmon Fillet17 kcal more per 100 g

→🥪vs🐟

Mackerel sandwich vs Canned Tuna107 kcal more per 100 g

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Mackerel sandwich vs Fish113 kcal more per 100 g

→🥪vs🐟

Mackerel sandwich vs Tuna91 kcal more per 100 g

→

Foods Similar to Mackerel sandwich

🐟

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 sandwich

How many calories are in a mackerel sandwich?

A mackerel sandwich contains 223 calories per 100 g. It provides 14.2 g of protein, 18.1 g of carbohydrates, and 10.4 g of fat per 100 g.

Is a mackerel sandwich suitable for a pescatarian diet?

Yes, a mackerel sandwich is compatible with pescatarian, omnivore, and Mediterranean diets. It is a processed food and contains gluten and fish allergens.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026