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Mediterranean mackerel Calories
Omega-3-rich oily fish
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Mediterranean mackerel has 205 calories. It contains 0 g of carbs, 18.6 g of protein, 14.1 g of fat and 0 g of fiber. Its 8.7 µg of B12 covers 363% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Mediterranean mackerel Nutrition Facts
Selected: 100 g
205
KCAL / 100G
Carbs
0g
· 0% DV
Protein
18.6g
· 37% DV
Fat
14.1g
· 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%
Mediterranean mackerel nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 205 kcal | |
| Total fat | 14.1 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 Mediterranean mackerel?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 100 g | 205 kcal |
| 1 piece (small) | 60 g | 123 kcal |
| 100 g | 100 g | 205 kcal |
| 1 serving (medium) | 120 g | 246 kcal |
| 1 cup (diced) | 140 g | 287 kcal |
| 1 piece (large) | 150 g | 308 kcal |
| 1 serving (large) | 180 g | 369 kcal |
| 1 piece (jumbo) | 220 g | 451 kcal |
Calculated from 205 calories per 100 g.
Frequently Asked Questions About Mediterranean mackerel
How do you cook Mediterranean mackerel?
Mediterranean mackerel is good grilled, baked, or pan-fried. Season it simply with olive oil, lemon, and herbs, and cook until the flesh turns opaque and separates easily. Cooking time varies with the fish’s size and whether it is whole or filleted.
What does Mediterranean mackerel taste like?
Mediterranean mackerel has a rich, savoury flavour and moist flesh, typical of an oily fish. Lemon, herbs, and other bright seasonings complement it; grilling or baking lets its flavour stand out without a heavy sauce.
Is Mediterranean mackerel the same as Atlantic mackerel?
No. Mediterranean mackerel usually refers to Scomber colias, while Atlantic mackerel is Scomber scombrus. They are related but distinct species, and fish-market names can be inconsistent, so a species label is more reliable than a common name.
Can you eat Mediterranean mackerel raw?
Not unless it has been handled and frozen according to food-safety standards for raw fish. Ordinary fresh mackerel may contain parasites or harmful bacteria; cooking it thoroughly is the safer choice if its raw-fish handling history is unknown.
Does Mediterranean mackerel have a lot of bones?
Mediterranean mackerel has a backbone and smaller bones, so it is not completely boneless. Ask for fillets to make eating easier, and check the flesh carefully before serving it to children.
Is Mediterranean mackerel high in mercury?
Mediterranean mackerel is not generally grouped with the highest-mercury fish, but common names can be confused with other mackerel species. Pregnant people and families choosing fish for children should follow their local species-specific seafood guidance.
When is Mediterranean mackerel in season?
Mediterranean mackerel is often more available in cooler months, but the season depends on the fishing area and local catch. Availability at a particular market can vary, so ask where and when the fish was caught.
How do you fillet Mediterranean mackerel?
To fillet Mediterranean mackerel, cut behind the gills toward the backbone, then run the knife along the spine toward the tail. Turn the fish over and repeat; remove remaining pin bones with clean tweezers.
Can you freeze Mediterranean mackerel?
Yes. Clean and dry Mediterranean mackerel, wrap it tightly to limit air exposure, and freeze it promptly. Thaw it in the refrigerator and cook it soon after thawing; do not refreeze fish that has already thawed.
Can Mediterranean mackerel be used to make smoked mackerel?
Yes, Mediterranean mackerel can be smoked, though its oily flesh has a pronounced flavour that stays noticeable after smoking. Use a food-safe smoking method and keep the fish properly chilled before and after preparation.
Mediterranean mackerel Vitamins & Minerals
Vitamins
B12
8.7µg · 363% DV
Vitamin D
13.8µg · 69% DV
B3
9.1mg · 57% DV
B2
0.32mg · 25% DV
Minerals
Selenium
44µg · 80% DV
Phosphorus
220mg · 31% DV
Iodine
44µg · 29% DV
Magnesium
76mg · 18% DV
Potassium ⭐
314mg · 9% DV
Sodium
90mg · 4% DV
Mediterranean mackerel Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mediterranean mackerel
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 Mediterranean mackerel?
Mediterranean mackerel is an oily sea fish found in the Mediterranean, with firm flesh and a savoury, distinctly marine flavour. It flakes easily once cooked and is often grilled or pan-fried in coastal cooking. Serve it with lemon, onions and a crisp salad, or alongside vegetables for a simple main meal.
It is rich in protein and omega-3 fats, with no carbohydrates, so it makes a filling choice for a meal. Grilling or baking it rather than frying keeps the preparation lighter; its robust flavour also stands up well to herbs, garlic and citrus. Look for a fresh, clean sea smell and firm flesh when buying it.
How Nutritious Is Mediterranean mackerel?
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 Mediterranean mackerel 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 Mediterranean mackerel Contain Allergens?
Contains these allergens:
Which Diets Is Mediterranean 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
Mediterranean mackerel Fat Profile
SATURATED
3.3g
MONOUNSATURATED
5.5g
POLYUNSATURATED
3.3g
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.