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Oil-Free Grilled Mackerel Calories
Rich in omega-3 and protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Oil-Free Grilled Mackerel (150 g) has 393 calories. That works out to 262 calories per 100 g. It contains 0 g of carbs, 35.8 g of protein, 26.7 g of fat and 0 g of fiber. Its 28.5 µg of B12 covers 1188% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Oil-Free Grilled Mackerel Nutrition Facts
Selected: 1 piece (medium) · 150 g
393
KCAL / 150G
Carbs
0g
· 0% DV
Protein
35.8g
· 72% DV
Fat
26.7g
· 34% 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 Grilled Mackerel nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 393 kcal | |
| Total fat | 26.7 g | 34% |
| Saturated fat | 6.23 g | 31% |
| Trans fat | 0 g | |
| Sodium | 135 mg | 6% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 35.8 g | 72% |
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 Grilled Mackerel?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 393 kcal |
| 1 piece (small) | 90 g | 236 kcal |
| 100 g | 100 g | 262 kcal |
| 1 serving (small) | 120 g | 314 kcal |
| 1 serving (medium) | 180 g | 472 kcal |
| 1 piece (large) | 220 g | 576 kcal |
| 1 serving (large) | 250 g | 655 kcal |
| 1 piece (jumbo) | 300 g | 786 kcal |
Calculated from 262 calories per 100 g.
Frequently Asked Questions About Oil-Free Grilled Mackerel
How do you grill mackerel without oil?
To make oil-free grilled mackerel, pat the cleaned fish dry, season it, and place it on a hot, clean grill. Start with the skin side down and turn the fish carefully with a wide spatula once it releases easily.
Is oil-free grilled mackerel good for you?
Yes, oil-free grilled mackerel is a nourishing source of protein and omega-3 fats. Grilling adds no cooking oil, and serving it with vegetables or a fresh salad makes a straightforward, balanced meal.
Does oil-free grilled mackerel have a lot of bones?
Oil-free grilled mackerel has a central backbone and smaller bones around the rib cage. Lift the flesh away from the backbone as you eat, and check each portion carefully before serving it to a child.
Can you eat the skin on oil-free grilled mackerel?
Yes, you can eat the skin on oil-free grilled mackerel if it is clean and thoroughly cooked. If you prefer not to eat it, peel it away after grilling; cooking the fish skin-side down can also help keep the flesh intact.
How can you tell when oil-free grilled mackerel is cooked?
Oil-free grilled mackerel is cooked when the flesh is opaque throughout and separates easily with a fork. Check the thickest part rather than judging only by the skin, which can brown before the center is done.
How long does oil-free grilled mackerel last in the fridge?
Oil-free grilled mackerel keeps for 3–4 days in a covered container in a refrigerator. Refrigerate it promptly after the meal, and discard it if it develops an off smell, a slimy surface, or an unusual appearance.
Can you freeze oil-free grilled mackerel?
Yes, you can freeze oil-free grilled mackerel once it has cooled. Wrap it airtight to protect its texture and flavor, thaw it in the refrigerator, and avoid refreezing it after it has thawed.
Is oil-free grilled mackerel the same as king mackerel?
No, oil-free grilled mackerel usually means a smaller mackerel species, not king mackerel. The distinction matters because king mackerel is a high-mercury fish, so check the species name when buying or ordering mackerel.
What goes well with oil-free grilled mackerel?
Oil-free grilled mackerel pairs well with lemon, roasted vegetables, potatoes, or a crisp green salad. Its rich flavor also works with sharp or acidic sides, such as pickled vegetables or a vinegar-based slaw.
Can you reheat oil-free grilled mackerel?
Yes, you can reheat oil-free grilled mackerel, though gentle heating helps prevent it from drying out. Warm it covered in the oven or microwave until hot throughout; you can also flake cold leftovers into a salad instead.
Oil-Free Grilled Mackerel Vitamins & Minerals
Vitamins
B12
28.5µg · 1188% DV
Vitamin D
20.7µg · 103% DV
B3
15.75mg · 98% DV
B2
0.47mg · 36% DV
Minerals
Selenium
66µg · 120% DV
Phosphorus
354mg · 51% DV
Iodine
75µg · 50% DV
Magnesium
114mg · 27% DV
Potassium ⭐
471mg · 14% DV
Sodium
135mg · 6% DV
Oil-Free Grilled Mackerel Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oil-Free Grilled Mackerel
To burn the 393 calories in 1 piece (medium) (150 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 Grilled Mackerel?
Oil-free grilled mackerel is mackerel cooked over a grill without added oil. Naturally rich and full-flavoured, this oily fish is eaten in many coastal cuisines, often grilled as a fillet or whole and served with lemon, herbs or a simple salad. Its surface takes on a little char while the flesh stays tender when cooked briefly. Mackerel provides protein and omega-3 fats; “oil-free” refers to the cooking method, not to the fish’s naturally occurring fat. Pair it with vegetables, potatoes or bread for a satisfying meal, or choose a crisp salad for a lighter plate. Avoid overcooking, which can make the flesh dry.
How Nutritious Is Oil-Free Grilled 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 Grilled 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 Grilled Mackerel Contain Allergens?
Contains these allergens:
Which Diets Is Oil-Free Grilled 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 Grilled Mackerel Fat Profile
SATURATED
6.23g
MONOUNSATURATED
9.98g
POLYUNSATURATED
5.93g
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.