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Mackerel steak Calories
Rich in omega-3, vitamin D, and vitamin B12
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Mackerel steak has 205 calories. It contains 0 g of carbs, 18.6 g of protein, 13.9 g of fat and 0 g of fiber. Its 19 µg of B12 covers 792% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Mackerel steak Nutrition Facts
Selected: 100 g
205
KCAL / 100G
Carbs
0g
· 0% DV
Protein
18.6g
· 37% DV
Fat
13.9g
· 18% 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 0% · Protein 37% · Fat 63%
Mackerel steak nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 205 kcal | |
| Total fat | 13.9 g | 18% |
| Saturated fat | 3.3 g | 16% |
| Trans fat | 0 g | |
| Sodium | 90 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 18.6 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 Medium Mackerel steak?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 100 g | 205 kcal |
| 1 piece (small) | 75 g | 154 kcal |
| 100 g | 100 g | 205 kcal |
| 1 piece (large) | 125 g | 256 kcal |
| 1 piece (extra large) | 150 g | 308 kcal |
| 1 serving (large) | 150 g | 308 kcal |
| 1 piece (jumbo) | 200 g | 410 kcal |
Calculated from 205 calories per 100 g.
Frequently Asked Questions About Mackerel steak
What is the best way to cook a mackerel steak?
Pan-searing is a quick way to cook a mackerel steak: pat it dry, place it in a lightly oiled hot pan, and turn it once. Stop when the flesh is opaque and flakes easily so it stays moist.
Is a mackerel steak the same as a mackerel fillet?
No. A mackerel steak is cut crosswise through the fish, usually leaving a central section of backbone; a fillet is cut lengthwise away from the backbone. Steaks therefore tend to contain more noticeable bones.
Can you eat the skin on a mackerel steak?
Yes, mackerel steak skin is edible when the fish has been properly cleaned and cooked. Searing it skin-side down makes it crisp and helps the steak hold together, though you can remove it after cooking if you prefer.
Does a mackerel steak have a lot of bones?
A mackerel steak usually has a central backbone and may contain small pin bones. Remove the backbone after cooking and check each bite; ask for a boneless fillet instead if you need to avoid bones.
How do you grill a mackerel steak without it sticking?
To keep a mackerel steak from sticking, start with a clean, thoroughly preheated grill and lightly oil the fish. Let the first side sear before turning, or use a fish basket to make flipping easier.
How can you tell if a mackerel steak has gone bad?
A spoiled mackerel steak may smell sour or strongly ammonia-like, feel slimy, or have flesh that is mushy rather than firm. Fresh fish should smell mild; discard it if its smell or texture seems off.
How long does raw mackerel steak keep in the fridge?
Keep raw mackerel steak covered in the coldest part of the refrigerator and cook it within 1–2 days of purchase. If you will not use it in that time, freeze it promptly.
Can you freeze a mackerel steak?
Yes, mackerel steak freezes well when wrapped tightly to limit air exposure. Thaw it in the refrigerator rather than on the counter, and cook it soon after thawing for the best texture.
Is mackerel steak high in mercury?
Atlantic mackerel is generally low in mercury, while king mackerel is a different, high-mercury species. The name “mackerel” can cover several fish, so species matters especially for people following pregnancy or child-serving advice.
What should you serve with a mackerel steak?
Serve mackerel steak with acidic or fresh sides that balance its rich flavor, such as lemon-dressed salad, roasted vegetables, or potatoes. A sharp herb sauce or pickled vegetables also pair well.
Mackerel steak Vitamins & Minerals
Vitamins
B12
19µg · 792% DV
Vitamin D
13.8µg · 69% DV
B3
9.1mg · 57% DV
B2
0.36mg · 28% DV
Minerals
Selenium
44µg · 80% DV
Phosphorus
217mg · 31% DV
Iodine
44µg · 29% DV
Magnesium
76mg · 18% DV
Potassium ⭐
314mg · 9% DV
Sodium
90mg · 4% DV
Mackerel steak Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mackerel steak
To burn the 205 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 Mackerel steak?
Mackerel steak is a cross-cut portion of mackerel, a rich-flavoured, oily fish. It is sold fresh or frozen and can contain small bones, so take care while eating. In Turkey, where mackerel is a familiar market fish, it is commonly cooked in a pan, baked or grilled, then served with lemon, onion salad and bread.
Its firm, moist flesh has a pronounced savoury taste and needs little added fat. Around the world, mackerel steaks also work well with roasted vegetables or a simple green salad; grilling or baking keeps the meal lighter than frying. Mackerel provides protein and is notably rich in omega-3 fats, vitamin D and vitamin B12, making it a satisfying choice for fish meals.
How Nutritious Is Mackerel steak?
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 steak 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 steak Contain Allergens?
Contains these allergens:
Which Diets Is Mackerel steak 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 steak Fat Profile
SATURATED
3.3g
MONOUNSATURATED
5.5g
POLYUNSATURATED
3.25g
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.