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🐟

●Low GI

⚡High Potassium

💪High Protein

Pan-fried mackerel Calories

Rich in omega-3 and high-quality protein

CALORIES

262kcal

0low

POTASSIUM

360mg

FIBER

Pan-fried mackerel Nutrition Facts

Selected: 100 g

262

KCAL / 100G

Carbs

· 0%

Protein

23.8g

· 37%

Fat

17.8g

· 63%

Fiber

Pan-fried mackerel Vitamins & Minerals

Vitamins

B12

12µg · 500% DV

Vitamin D

13.8µg · 69% DV

8.7mg · 54% DV

0.62mg · 36% DV

Minerals

Selenium

44µg · 80% DV

Phosphorus

240mg · 34% DV

Iodine

35µg · 23% DV

Magnesium

76mg · 18% DV

Pan-fried mackerel Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

Is Pan-fried 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 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 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 mackerel Fat Profile

SATURATED

4.2g

MONOUNSATURATED

6.8g

POLYUNSATURATED

3.2g

⚖️

Omega 6:3 ratio 0.1:1

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

Foods Similar to Pan-fried mackerel

🐟

Air-fried salmon

208 kcal

🐟

Tuna, water-packed, drained

116 kcal

🐟

Canned tuna in water

96 kcal

🥗🐟

Salmon salad

120 kcal

🐟

Canned tuna (drained)

116 kcal

🐟

Light tuna

116 kcal

🐟

Tuna in oil, drained

198 kcal

🍢

Salmon Skewer

180 kcal

Pan-fried mackerel — Frequently Asked Questions

How many calories are in pan-fried mackerel?

Pan-fried mackerel contains 262 calories per 100 g. The same amount provides 23.8 g of protein and 17.8 g of fat.

Is pan-fried mackerel suitable for a keto diet?

Yes. Pan-fried mackerel has 0 g of carbohydrates and a glycemic index of 0, making it compatible with keto, paleo, Mediterranean, and gluten-free diets. It contains fish, so it is not suitable for people with a fish allergy.

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Nutrition data compiled from USDA FoodData Central and scientific sources.