1 piece (medium) of Pan-fried horse mackerel (70 g) has 126 calories. That works out to 180 calories per 100 g. It contains 1.5 g of carbs, 14.4 g of protein, 7 g of fat and 0 g of fiber. Its 5.9 µg of B12 covers 248% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Pan-fried horse mackerel Nutrition Facts

Selected: 100 g

180

KCAL / 100G

Carbs

2.2g

· 1% DV

Protein

20.5g

· 41% DV

Fat

10g

· 13% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 5% · Protein 45% · Fat 50%

Pan-fried horse mackerel Vitamins & Minerals

Vitamins

B12

8.5µg · 354% DV

5.5mg · 34% DV

Vitamin D

6.5µg · 33% DV

0.35mg · 21% DV

Minerals

Selenium

36µg · 65% DV

Phosphorus

220mg · 31% DV

Iodine

30µg · 20% DV

Zinc

1mg · 9% DV

How Nutritious Is Pan-fried horse mackerel?

Nutrient density

High

65/ 100

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

52/ 100

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.

Pan-fried horse mackerel Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Pan-fried horse mackerel

To burn the 180 calories in 100 g:

🚶

45min

Walking (5 km/h)

🏃

18min

Running (8 km/h)

🚴

24min

Cycling

🏊

21min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Pan-fried horse 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 Pan-fried horse mackerel Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Pan-fried horse 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

Pan-fried horse mackerel Fat Profile

SATURATED

2.3g

MONOUNSATURATED

3.7g

POLYUNSATURATED

⚖️

Omega 6:3 ratio 0.1:1

Below the ideal 4:1 — a good omega balance.

Compare Pan-fried horse mackerel

🐟vs🐟

Pan-fried horse mackerel vs Salmon Fillet26 kcal fewer per 100 g

→🐟vs🐟

Pan-fried horse mackerel vs Canned Tuna64 kcal more per 100 g

→🐟vs🐟

Pan-fried horse mackerel vs Fish70 kcal more per 100 g

→🐟vs🐟

Pan-fried horse mackerel vs Tuna48 kcal more per 100 g

→

Foods Similar to Pan-fried horse mackerel

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

Frequently Asked Questions About Pan-fried horse mackerel

How many calories are in pan-fried horse mackerel?

Pan-fried horse mackerel provides 180 calories per 100 g. The same amount contains 20.5 g of protein and 10 g of fat.

Is pan-fried horse mackerel suitable for a keto diet?

Yes, pan-fried horse mackerel is compatible with a keto diet. It has 2.2 g of carbohydrates per 100 g and a glycemic index of 0; it is not suitable for people with a fish allergy.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026