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Marinated mackerel 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
1 piece (medium) of Marinated mackerel (90 g) has 236 calories. That works out to 262 calories per 100 g. It contains 1.6 g of carbs, 16.7 g of protein, 17.8 g of fat and 0 g of fiber. Its 11 µg of B12 covers 458% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Marinated mackerel Nutrition Facts
Selected: 1 piece (medium) · 90 g
236
KCAL / 90G
Carbs
1.6g
· 1% DV
Protein
16.7g
· 33% DV
Fat
17.8g
· 23% 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 3% · Protein 29% · Fat 68%
Marinated mackerel nutrition facts table · 1 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 236 kcal | |
| Total fat | 17.8 g | 23% |
| Saturated fat | 4.32 g | 22% |
| Trans fat | 0.09 g | |
| Sodium | 558 mg | 24% |
| Total carbohydrate | 1.6 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 16.7 g | 33% |
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 Marinated mackerel?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 90 g | 236 kcal |
| 1 tablespoon (shredded) | 15 g | 39 kcal |
| 1 piece (small) | 50 g | 131 kcal |
| 1 serving (half) | 75 g | 197 kcal |
| 100 g | 100 g | 262 kcal |
| 1 piece (large) | 140 g | 367 kcal |
| 1 cup (chopped) | 140 g | 367 kcal |
| 1 serving (whole) | 150 g | 393 kcal |
Calculated from 262 calories per 100 g.
Frequently Asked Questions About Marinated mackerel
What is marinated mackerel, and how is it made?
Marinated mackerel is mackerel left in a mixture that commonly includes salt and an acidic ingredient such as vinegar or lemon juice. Recipes may add oil, onions, or spices. Marinating changes the fish’s flavor and texture but does not necessarily cook it.
Is marinated mackerel raw or cooked?
Marinated mackerel is often not heat-cooked; it is cured in salt and an acidic marinade. That process does not always make it equivalent to cooked or pasteurized fish. Buy it from a reliable source, keep it chilled, and follow the package’s handling instructions.
How do you serve marinated mackerel?
Serve marinated mackerel cold with lemon, sliced onion, herbs, or crusty bread. It also works with potatoes or a fresh salad as part of a meal. Since the marinade can make it salty, pair it with less salty sides.
How long does marinated mackerel last in the fridge after opening?
Keep marinated mackerel refrigerated and follow the package’s use-by guidance; once opened, seal it and eat it promptly. Do not leave it at room temperature for an extended time, and discard it if it has been stored improperly.
Can you freeze marinated mackerel?
Yes, marinated mackerel can generally be frozen, though freezing may soften the fish and alter the marinade’s texture. Freeze it only if the packaging permits, thaw it in the refrigerator, and do not refreeze it after thawing.
Does marinating mackerel make it safe to eat without cooking?
No, marinating mackerel does not reliably make it safe in the same way as cooking. Vinegar or lemon juice changes the fish but may not eliminate harmful microbes or parasites. Use fish prepared for raw or cured consumption, or cook it thoroughly.
What is the difference between marinated and smoked mackerel?
Marinated mackerel is soaked in a salty, often acidic mixture, while smoked mackerel is exposed to smoke and may also be heated. They have different flavors and textures; marinated fish should not automatically be treated as cooked.
What does marinated mackerel taste like?
Marinated mackerel tastes rich and savory, with a tangy, salty edge from the marinade. Onion, herbs, spices, or oil can change the balance, so it may be sharper or milder depending on how it was prepared.
Is marinated mackerel high in sodium?
It can be: salt is commonly used in mackerel marinades, so the sodium content may be high. If you are limiting salt, keep the portion modest and avoid combining it with several other salty foods.
Is marinated mackerel a good choice during pregnancy?
Cold marinated mackerel may not be a safe choice during pregnancy because an acidic marinade does not reliably destroy harmful microbes. Choose thoroughly cooked fish instead, and ask your healthcare professional for advice suited to your situation.
Marinated mackerel Vitamins & Minerals
Vitamins
B12
10.98µg · 458% DV
Vitamin D
12.42µg · 62% DV
B3
7.29mg · 46% DV
B6
0.41mg · 24% DV
Minerals
Selenium
40µg · 73% DV
Phosphorus
207mg · 30% DV
Sodium
558mg · 24% DV
Iodine
32µg · 21% DV
Potassium ⭐
288mg · 8% DV
Marinated mackerel Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Marinated mackerel
To burn the 236 calories in 1 piece (medium) (90 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 Marinated mackerel?
Marinated mackerel is oily mackerel seasoned and left to rest in an acidic mixture, often with salt and herbs. There is no single regional recipe: the marinade and resting time vary, and the fish may be served in fillets or pieces.
It is commonly enjoyed chilled as a starter or light meal, with salad, bread or toast; a squeeze of lemon and fresh herbs make simple accompaniments. Its flesh is rich and tender, with a tangy, savoury flavour from the marinade. Mackerel supplies protein and omega-3 fats, while the salt content can be high depending on how it is prepared. Pair it with vegetables for a fresh, lighter plate.
How Nutritious Is Marinated mackerel?
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 Marinated mackerel 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 Marinated mackerel Contain Allergens?
Contains these allergens:
Which Diets Is Marinated mackerel 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
Marinated mackerel Fat Profile
SATURATED
4.32g
MONOUNSATURATED
6.48g
POLYUNSATURATED
3.6g
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.