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Saba Fish with Mirin Calories
Rich in omega-3, lightly sweet Japanese-style fish
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Saba Fish with Mirin (90 g) has 167 calories. That works out to 185 calories per 100 g. It contains 2 g of carbs, 17.6 g of protein, 10.1 g of fat and 0 g of fiber. Its 10.8 µg of B12 covers 450% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Saba Fish with Mirin Nutrition Facts
Selected: 1 piece (medium) · 90 g
167
KCAL / 90G
Carbs
2g
· 1% DV
Protein
17.6g
· 35% DV
Fat
10.1g
· 13% 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 5% · Protein 42% · Fat 53%
Saba Fish with Mirin nutrition facts table · 1 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 167 kcal | |
| Total fat | 10.1 g | 13% |
| Saturated fat | 2.79 g | 14% |
| Trans fat | 0 g | |
| Sodium | 288 mg | 13% |
| Total carbohydrate | 2 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 17.6 g | 35% |
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 Saba Fish with Mirin?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 90 g | 167 kcal |
| 1 slice (thin) | 45 g | 83 kcal |
| 1 piece (small) | 60 g | 111 kcal |
| 1 slice (thick) | 70 g | 130 kcal |
| 100 g | 100 g | 185 kcal |
| 1 serving (medium) | 100 g | 185 kcal |
| 1 piece (large) | 130 g | 241 kcal |
| 1 serving (large) | 150 g | 278 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Saba Fish with Mirin
What is saba fish with mirin?
Saba fish with mirin is mackerel seasoned with mirin, a sweet Japanese rice seasoning, and usually cooked until browned. The fish has a rich, savory taste, while the mirin gives its surface a mild sweetness.
How do you cook saba fish with mirin?
Cook saba fish with mirin by brushing or briefly marinating the mackerel with mirin, then grilling, broiling, or pan-cooking it. Wipe off excess marinade before cooking so the sugars brown instead of burning.
Is saba fish with mirin grilled or pan-fried?
Saba fish with mirin can be grilled or pan-fried; grilling is a common Japanese-style preparation. Cook it skin-side down first in a pan, or place it under a hot grill, and watch closely because the mirin glaze can darken quickly.
Does mirin in saba fish contain alcohol after cooking?
Some alcohol may remain in saba fish with mirin after cooking; heating reduces it but does not guarantee that every trace evaporates. If avoiding alcohol is important, choose a version made with a non-alcoholic mirin-style seasoning.
Is saba fish with mirin the same as shime saba?
No, saba fish with mirin is not the same as shime saba. Mirin saba is typically cooked with a sweet seasoning, while shime saba is mackerel cured with salt and vinegar and is commonly served uncooked.
What does saba fish with mirin taste like?
Saba fish with mirin tastes rich and savory, with a gentle sweetness from the mirin. The mackerel flavor remains prominent, and cooking can caramelize the glaze into a lightly browned, sweet-salty coating.
What should you serve with saba fish with mirin?
Serve saba fish with mirin with steamed rice, miso soup, or simple vegetables such as greens or cucumber. These mild sides balance the fish’s richness and the glaze’s sweetness without competing with its Japanese-style flavor.
Does saba fish with mirin have bones?
Yes, saba fish with mirin may contain bones, even when it is sold as a fillet. Check around the central bone and along the flesh before eating, and remove any pin bones carefully.
Is saba fish with mirin good for you?
Yes, saba fish with mirin can be a nutritious meal because mackerel provides protein and omega-3 fats. The sweet glaze adds sugar, so use a light coating if you want to keep the dish less sweet.
How long does cooked saba fish with mirin last in the fridge?
Cooked saba fish with mirin keeps for about three days in a covered container in the refrigerator. Refrigerate leftovers promptly, and reheat them until steaming hot; gentle reheating helps keep the mackerel from drying out.
Saba Fish with Mirin Vitamins & Minerals
Vitamins
B12
10.8µg · 450% DV
B3
6.12mg · 38% DV
B6
0.54mg · 32% DV
Vitamin D
6.3µg · 32% DV
Minerals
Selenium
40µg · 73% DV
Phosphorus
198mg · 28% DV
Iodine
27µg · 18% DV
Sodium
288mg · 13% DV
Potassium ⭐
288mg · 8% DV
Saba Fish with Mirin Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Saba Fish with Mirin
To burn the 167 calories in 1 piece (medium) (90 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 Saba Fish with Mirin?
Saba Fish with Mirin is Japanese-style mackerel seasoned with mirin, a sweet rice-based cooking seasoning. It may be grilled or cooked with a mirin glaze; the result is often gently sweet, savoury and lightly browned, with the fish’s naturally rich, tender flesh at its centre.
In Japan, it is commonly served as part of a meal with rice and vegetables. Elsewhere, it also works well with steamed rice, greens or a crisp salad, making an easy main course. Mackerel is naturally rich in omega-3 fats and protein; each 100 g provides 19.5 g of protein. For a lighter plate, grill it and keep the glaze modest, since mirin adds sweetness.
How Nutritious Is Saba Fish with Mirin?
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 Saba Fish with Mirin 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 Saba Fish with Mirin Contain Allergens?
Contains these allergens:
Which Diets Is Saba Fish with Mirin 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
Saba Fish with Mirin Fat Profile
SATURATED
2.79g
MONOUNSATURATED
4.05g
POLYUNSATURATED
2.07g
Omega 6:3 ratio 0:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.