Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🐟
Peppered Canned Mackerel Calories
Rich in omega-3, protein, and vitamin D
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 can (medium) of Peppered Canned Mackerel (125 g) has 381 calories. That works out to 305 calories per 100 g. It contains 0 g of carbs, 23.3 g of protein, 31.4 g of fat and 0 g of fiber. Its 10.9 µg of B12 covers 453% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Peppered Canned Mackerel Nutrition Facts
Selected: 1 can (medium) · 125 g
381
KCAL / 125G
Carbs
0g
· 0% DV
Protein
23.3g
· 47% DV
Fat
31.4g
· 40% 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 25% · Fat 75%
Peppered Canned Mackerel nutrition facts table · 1 can (medium) (125 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 381 kcal | |
| Total fat | 31.4 g | 40% |
| Saturated fat | 7.13 g | 36% |
| Trans fat | 0 g | |
| Sodium | 556 mg | 24% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 23.3 g | 47% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Can of Peppered Canned Mackerel?
| Serving | Amount | Calories |
|---|---|---|
| 1 can (medium) | 125 g | 381 kcal |
| 1 tablespoon (small) | 15 g | 46 kcal |
| 1 ounce (medium) | 28 g | 85 kcal |
| 2 tablespoon (medium) | 30 g | 92 kcal |
| 1 serving (small) | 75 g | 229 kcal |
| 100 g | 100 g | 305 kcal |
| 1 serving (medium) | 100 g | 305 kcal |
| 1 can (large) | 170 g | 519 kcal |
| 1 pack (large) | 200 g | 610 kcal |
Calculated from 305 calories per 100 g.
Frequently Asked Questions About Peppered Canned Mackerel
Can you eat peppered canned mackerel straight from the can?
Yes, peppered canned mackerel is cooked during canning and is ready to eat without further preparation. Serve it cold on toast or in a salad, or add it to a hot dish near the end of cooking.
Are the bones in peppered canned mackerel safe to eat?
Yes, the small bones in peppered canned mackerel are usually soft enough to eat because the canning process softens them. Remove any bone that feels hard or sharp, and check larger pieces before serving them to children.
How long does peppered canned mackerel last after opening?
Transfer leftover peppered canned mackerel from the opened can to a covered container and refrigerate it promptly. Eat it within a couple of days, and discard it if it has been left at room temperature for an extended time.
How do you cook with peppered canned mackerel?
Peppered canned mackerel works well stirred into pasta, folded into a sandwich, or served over potatoes and salad. It is already cooked, so add it near the end and warm it gently to keep the fish from drying out.
Is peppered canned mackerel healthy?
Yes, peppered canned mackerel provides protein, omega-3 fats, and vitamin D. Some canned versions can be salty, so people limiting sodium should check the product’s salt content rather than relying on the peppered flavor as a guide.
Do you drain the oil from peppered canned mackerel?
No, draining is not essential; the oil helps keep peppered canned mackerel moist and flavorful. Drain it if you want a less oily dish, or reserve some to dress pasta or vegetables.
Can you heat peppered canned mackerel?
Yes, you can heat peppered canned mackerel, but it is already cooked and needs only gentle warming. Avoid prolonged frying or boiling, which can make the fish dry and break it into small pieces.
Is peppered canned mackerel high in mercury?
Peppered canned mackerel is generally a lower-mercury choice than large predatory fish, but mercury levels vary by mackerel species. Pregnant people and anyone following medical fish-consumption advice should check which species is used and follow their clinician’s guidance.
What is the difference between peppered canned mackerel and sardines?
Peppered canned mackerel is usually made from larger, oilier fish with a firmer, meatier texture than canned sardines. Sardines are smaller and often have a milder flavor; the pepper seasoning on mackerel also gives it a distinct, sharper taste.
Can you use peppered canned mackerel in a salad?
Yes, peppered canned mackerel makes a quick salad topping and pairs well with leafy greens, beans, potatoes, or tomatoes. Taste the fish first before adding dressing, since its pepper seasoning and any packing liquid may already bring plenty of flavor.
Peppered Canned Mackerel Vitamins & Minerals
Vitamins
B12
10.88µg · 453% DV
Vitamin D
17.25µg · 86% DV
B3
10.88mg · 68% DV
B2
0.39mg · 30% DV
Minerals
Selenium
55µg · 100% DV
Phosphorus
343mg · 49% DV
Calcium
301mg · 30% DV
Iodine
44µg · 29% DV
Sodium
556mg · 24% DV
Potassium ⭐
393mg · 12% DV
Peppered Canned Mackerel Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Peppered Canned Mackerel
To burn the 381 calories in 1 can (medium) (125 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 Peppered Canned Mackerel?
Peppered canned mackerel brings together the rich, savoury flavour of mackerel and the gentle heat of black pepper in a ready-to-eat format. The fish is typically tender and flaky, with a fuller, oilier taste than many leaner fish.
Enjoy it straight from the tin, or add it to toast, a green salad, grain bowls or a simple pasta dish. It is a protein-rich choice with omega-3 fats and no carbohydrates; per 100 g, it provides 18.6 g of protein. For a lighter meal, pair it with plenty of fresh vegetables and lemon, and taste before adding salt.
How Nutritious Is Peppered Canned Mackerel?
Nutrient density
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 Peppered Canned Mackerel Processed?
NOVA 3
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 Peppered Canned Mackerel Contain Allergens?
Contains these allergens:
Which Diets Is Peppered Canned Mackerel Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Peppered Canned Mackerel Fat Profile
SATURATED
7.13g
MONOUNSATURATED
11g
POLYUNSATURATED
7.75g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
Compare Peppered Canned Mackerel
Foods Similar to Peppered Canned Mackerel
Have another question about Peppered Canned Mackerel?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.