Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Mackerel (soy sauce) Calories
Rich in omega-3, high protein, flavored with soy sauce
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Mackerel (soy sauce) (120 g) has 216 calories. That works out to 180 calories per 100 g. It contains 3 g of carbs, 21.6 g of protein, 13.2 g of fat and 0 g of fiber. Its 10.4 µg of B12 covers 435% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Mackerel (soy sauce) Nutrition Facts
Selected: 1 piece (medium) · 120 g
216
KCAL / 120G
Carbs
3g
· 1% DV
Protein
21.6g
· 43% DV
Fat
13.2g
· 17% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 6% · Protein 40% · Fat 54%
Mackerel (soy sauce) nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 13.2 g | 17% |
| Saturated fat | 3.84 g | 19% |
| Trans fat | 0 g | |
| Sodium | 576 mg | 25% |
| Total carbohydrate | 3 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 21.6 g | 43% |
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 Medium Mackerel (soy sauce)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 216 kcal |
| 1 slice (thin) | 50 g | 90 kcal |
| 1 piece (small) | 80 g | 144 kcal |
| 1 slice (thick) | 80 g | 144 kcal |
| 100 g | 100 g | 180 kcal |
| 1 serving (medium) | 150 g | 270 kcal |
| 1 piece (large) | 180 g | 324 kcal |
| 1 serving (large) | 200 g | 360 kcal |
| 1 pack (jumbo) | 250 g | 450 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Mackerel (soy sauce)
Is mackerel with soy sauce healthy?
Yes, mackerel with soy sauce provides protein and omega-3 fats. Soy sauce can add a lot of salt, so use less or choose a reduced-sodium version if you are limiting sodium.
How do you make mackerel with soy sauce?
Marinate the mackerel briefly in soy sauce with seasonings such as ginger or garlic, then cook it in a pan, oven, or on a grill. Taste the marinade before adding salt, since soy sauce is already salty.
Is mackerel with soy sauce better baked or grilled?
Mackerel with soy sauce works well baked or grilled. Grilling gives it a more pronounced charred flavor, while baking helps keep the sauce with the fish. Check it as it cooks so the flesh does not dry out.
What goes well with mackerel with soy sauce?
Serve mackerel with soy sauce with plain rice, steamed vegetables, or a fresh salad. Mild or slightly acidic sides balance the savory sauce without competing with the mackerel’s rich flavor.
What can I add to the soy sauce marinade for mackerel?
Garlic, ginger, lemon juice, or a little honey can complement the soy sauce in a mackerel marinade. Keep additions restrained so they do not overwhelm the fish, and avoid adding extra salt before tasting.
Should you rinse mackerel before making it with soy sauce?
No, rinsing raw mackerel is unnecessary and can splash bacteria onto nearby surfaces. Pat the fish dry with paper towels before marinating it, then wash your hands and clean any utensils or surfaces that touched raw fish.
Can you eat mackerel with soy sauce the next day?
Yes, cooked mackerel with soy sauce can be eaten the next day if it was refrigerated promptly in a covered container. Reheat it thoroughly, and discard it if it was left at room temperature for an extended period.
Can you freeze mackerel with soy sauce?
Yes, cooked mackerel with soy sauce can be frozen in an airtight container once cooled. Thaw it in the refrigerator and reheat it thoroughly; do not refreeze fish that has already been thawed.
Do you need to remove the bones from mackerel with soy sauce?
Yes, remove the larger bones from mackerel with soy sauce before eating; cooking does not make them disappear. Check carefully for small bones, especially when serving the fish to children.
Can you eat mackerel with soy sauce during pregnancy?
Yes, fully cooked mackerel can be eaten during pregnancy, but mercury levels vary between mackerel species. Follow current local guidance on fish portions and frequency, and use soy sauce sparingly if you are watching your salt intake.
Mackerel (soy sauce) Vitamins & Minerals
Vitamins
B12
10.44µg · 435% DV
B3
7.44mg · 47% DV
Vitamin D
9µg · 45% DV
B6
0.54mg · 32% DV
Minerals
Selenium
46µg · 84% DV
Phosphorus
252mg · 36% DV
Iodine
42µg · 28% DV
Sodium
576mg · 25% DV
Potassium ⭐
384mg · 11% DV
Mackerel (soy sauce) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mackerel (soy sauce)
To burn the 216 calories in 1 piece (medium) (120 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 (soy sauce)?
Mackerel with soy sauce pairs the rich, oily flesh of mackerel with soy sauce’s salty, savoury depth. It is a straightforward way to season the fish rather than a dish with one fixed regional recipe: it can be baked, pan-cooked or grilled, with the sauce added during cooking or at the end. The fish stays tender and substantial, while the seasoning brings a pronounced umami note.
Across many kitchens, it works well with rice, noodles or vegetables; in English-speaking countries, it can also be served with a crisp salad or roasted vegetables for an easy weeknight meal. It is high in protein and omega-3, with little carbohydrate. Use the sauce sparingly if you prefer a less salty-tasting plate.
How Nutritious Is Mackerel (soy sauce)?
Nutrient density
Very 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 (soy sauce) 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 (soy sauce) Contain Allergens?
Contains these allergens:
Which Diets Is Mackerel (soy sauce) 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
Mackerel (soy sauce) Fat Profile
SATURATED
3.84g
MONOUNSATURATED
5.04g
POLYUNSATURATED
3.24g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
Compare Mackerel (soy sauce)
Foods Similar to Mackerel (soy sauce)
Have another question about Mackerel (soy sauce)?
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.