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Oil-free baked mackerel Calories
Rich in omega-3, high-protein fish baked without added oil
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Oil-free baked mackerel (120 g) has 246 calories. That works out to 205 calories per 100 g. It contains 0 g of carbs, 22.3 g of protein, 16.7 g of fat and 0 g of fiber. Its 22.8 µg of B12 covers 950% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Oil-free baked mackerel Nutrition Facts
Selected: 1 piece (medium) · 120 g
246
KCAL / 120G
Carbs
0g
· 0% DV
Protein
22.3g
· 45% DV
Fat
16.7g
· 21% 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%
Oil-free baked mackerel nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 246 kcal | |
| Total fat | 16.7 g | 21% |
| Saturated fat | 3.96 g | 20% |
| Trans fat | 0 g | |
| Sodium | 108 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 22.3 g | 45% |
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 Oil-free baked mackerel?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 246 kcal |
| 1 ounce (whole) | 28 g | 57 kcal |
| 1 piece (small) | 80 g | 164 kcal |
| 100 g | 100 g | 205 kcal |
| 1 serving (half) | 100 g | 205 kcal |
| 1 cup (shredded) | 140 g | 287 kcal |
| 1 serving (medium) | 150 g | 308 kcal |
| 1 piece (large) | 170 g | 349 kcal |
| 1 serving (large) | 220 g | 451 kcal |
Calculated from 205 calories per 100 g.
Frequently Asked Questions About Oil-free baked mackerel
How do you make oil-free baked mackerel?
Make oil-free baked mackerel by seasoning cleaned, dried fish and baking it on parchment until the flesh is opaque and flakes easily. Lemon, onion, and herbs add flavor without needing oil.
Does oil-free baked mackerel dry out in the oven?
Yes, oil-free baked mackerel can dry out if it is overcooked. Check it as it cooks and remove it once the flesh is opaque and separates easily with a fork; thicker pieces take longer.
Do you need to add oil to oil-free baked mackerel?
No, you do not need to add oil to oil-free baked mackerel. Mackerel naturally contains fat, and baking parchment helps prevent sticking. Lemon juice and herbs can add flavor without changing the oil-free preparation.
How can you tell when oil-free baked mackerel is cooked?
Oil-free baked mackerel is cooked when its flesh turns opaque and flakes apart easily with a fork. Check the thickest part, since the outside can look done before the center is fully cooked.
Can you bake frozen mackerel without oil?
Yes, you can make oil-free baked mackerel from frozen fish, but thaw it in the refrigerator first for more even cooking. Drain and pat it dry before seasoning, and avoid thawing fish at room temperature.
How do you get bones out of oil-free baked mackerel?
Remove the main bone from oil-free baked mackerel by opening the cooked fish along its center and lifting out the backbone. Check the flesh carefully for smaller bones, especially before serving it to children.
Can you eat the skin on oil-free baked mackerel?
Yes, you can eat the skin on oil-free baked mackerel if it has been properly cleaned and cooked. It may not become crisp without added oil, so you can peel it off easily after baking if you prefer.
What goes well with oil-free baked mackerel?
Oil-free baked mackerel pairs well with a crisp salad, roasted vegetables, or potatoes. Lemon and fresh herbs brighten its rich flavor, while a simple grain side makes it a more filling meal.
How long does oil-free baked mackerel keep in the fridge?
Oil-free baked mackerel keeps for up to 3 days in the refrigerator when cooled promptly and stored in a covered container. Reheat it until hot throughout, or eat it cold if it has been kept chilled.
Is oil-free baked mackerel safe to eat during pregnancy?
Yes, thoroughly cooked mackerel can be eaten during pregnancy, but mercury levels differ by species. Follow local guidance on fish choices and portions; ask your clinician if you are unsure which type of mackerel you have.
Oil-free baked mackerel Vitamins & Minerals
Vitamins
B12
22.8µg · 950% DV
Vitamin D
16.56µg · 83% DV
B3
10.44mg · 65% DV
B6
0.77mg · 45% DV
Minerals
Selenium
53µg · 96% DV
Phosphorus
260mg · 37% DV
Iodine
54µg · 36% DV
Magnesium
91mg · 22% DV
Potassium ⭐
377mg · 11% DV
Sodium
108mg · 5% DV
Oil-free baked mackerel Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oil-free baked mackerel
To burn the 246 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 Oil-free baked mackerel?
Oil-free baked mackerel is mackerel cooked in the oven without added cooking oil. The fish’s natural fat helps keep the flesh moist and gives it a rich, distinctive flavour. Mackerel is enjoyed in coastal cuisines around the world, including across Europe and the Mediterranean, and baking is a straightforward way to prepare it at home.
Its dark flesh becomes tender and flaky, with a stronger taste than many white fish. Serve it warm with lemon and herbs, alongside vegetables or a salad, or flake leftovers into a sandwich. It is naturally rich in protein and omega-3 fats, with no carbohydrates. “Oil-free” means no oil is added during cooking, not that the fish itself is fat-free; pair it with greens or roasted vegetables for a balanced plate.
How Nutritious Is Oil-free baked 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 Oil-free baked mackerel 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 Oil-free baked mackerel Contain Allergens?
Contains these allergens:
Which Diets Is Oil-free baked 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
Oil-free baked mackerel Fat Profile
SATURATED
3.96g
MONOUNSATURATED
6.24g
POLYUNSATURATED
3.72g
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.