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🐟

●Low GI
★Natural
⚡High Potassium

Horse mackerel Calories

Oily fish, high protein, source of omega-3

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

149kcal

GI

0low

POTASSIUM · 100 G

370mg

FIBER · 100 G

0g

Quick answer

1 piece (medium) of Horse mackerel (120 g) has 179 calories. That works out to 149 calories per 100 g. It contains 0 g of carbs, 23.6 g of protein, 9 g of fat and 0 g of fiber. Its 10.7 µg of B12 covers 445% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Horse mackerel Nutrition Facts

Selected: 1 piece (medium) · 120 g

179

KCAL / 120G

Carbs

0g

· 0% DV

Protein

23.6g

· 47% DV

Fat

9g

· 12% 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 54% · Fat 46%

Horse mackerel nutrition facts table · 1 piece (medium) (120 g)

NutrientAmount% DV
Calories179 kcal
Total fat9 g12%
Saturated fat2.16 g11%
Trans fat0 g
Sodium78 mg3%
Total carbohydrate0 g0%
Fiber0 g0%
Protein23.6 g47%

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 Horse mackerel?

ServingAmountCalories
1 piece (medium)120 g179 kcal
1 piece (small)70 g104 kcal
100 g100 g149 kcal
1 serving (medium)100 g149 kcal
1 cup (chopped)140 g209 kcal
1 serving (large)150 g224 kcal
1 cup (diced)150 g224 kcal
1 piece (large)180 g268 kcal
1 piece (double)240 g358 kcal

Calculated from 149 calories per 100 g.

Frequently Asked Questions About Horse mackerel

What is sarıkanat, and is it the same as horse mackerel?

Sarıkanat is a young bluefish, not horse mackerel. In Turkish fish markets, the name refers to a smaller size stage of bluefish; it is related to lüfer, rather than to the different fish called horse mackerel.

How do you cook sarıkanat?

Sarıkanat works well grilled, pan-fried, or baked. Pat it dry and cook it until the flesh turns opaque and separates easily; taking it off the heat promptly helps keep this oily fish moist.

What is the difference between sarıkanat and lüfer?

Sarıkanat and lüfer are size names for the same bluefish species, with sarıkanat referring to the smaller fish. The names are used in Turkey and do not indicate two distinct species.

What does sarıkanat taste like?

Sarıkanat has a rich, savory flavor and moist flesh, typical of an oily fish. Grilling or pan-frying suits its taste, while lemon and simple herbs add brightness without masking the fish.

When is sarıkanat in season?

Sarıkanat is commonly favored in Turkey during autumn and winter. Exact availability varies by region and fishing conditions, so check local seasonal guidance and current catch restrictions when buying it.

Does sarıkanat have a lot of bones?

Sarıkanat has a central backbone and smaller bones along the flesh, so it is not completely boneless. Remove the fillets carefully and check each portion for fine bones, especially before serving it to children.

How do you grill sarıkanat without it sticking?

Dry the sarıkanat well and preheat a clean, lightly oiled grill before adding it. Let the fish cook undisturbed until it releases more easily, then turn it gently to avoid tearing the skin and flesh.

How can you tell if sarıkanat is fresh?

Fresh sarıkanat should smell clean and mildly of the sea, with clear-looking eyes and firm flesh. Avoid fish with a strong sour or ammonia-like smell, or flesh that stays dented when pressed.

Can you freeze sarıkanat?

Yes, sarıkanat can be frozen. Clean and dry it, seal it in an airtight package, and thaw it in the refrigerator before cooking; do not refreeze it after thawing.

Is sarıkanat safe to eat during pregnancy?

Sarıkanat can be eaten during pregnancy if it is thoroughly cooked, but bluefish may contain more mercury than lower-mercury choices. Follow local pregnancy fish guidance, and ask your clinician if you need advice tailored to your circumstances.

Horse mackerel Vitamins & Minerals

Vitamins

B12

10.68µg · 445% DV

B3

8.16mg · 51% DV

Vitamin D

6.6µg · 33% DV

B6

0.48mg · 28% DV

Minerals

Selenium

43µg · 78% DV

Phosphorus

264mg · 38% DV

Iodine

42µg · 28% DV

Potassium ⭐

444mg · 13% DV

Sodium

78mg · 3% DV

Horse mackerel Glycemic Index

GLYCEMIC INDEX

0
Low
0 Low5570100

GLYCEMIC LOAD

0
Low

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

How to Burn Off Horse mackerel

To burn the 179 calories in 1 piece (medium) (120 g):

🚶

44min

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.

What is Horse mackerel?

Sarıkanat is the Turkish name for a smaller size of bluefish (lüfer), a firm-fleshed, oily sea fish popular around the Bosphorus and Marmara coast. It is sold fresh in season and is best known as a simple, freshly cooked fish rather than a heavily seasoned dish.

In Turkey, it is commonly grilled or pan-fried and served with lemon, onion and greens. Its rich flavour and firm texture hold up well to the heat, while its protein and natural oils make it a substantial meal. For a lighter serving, grill it with little added oil and pair it with a crisp salad.

How Nutritious Is Horse mackerel?

Nutrient density

Very high

82/ 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

55/ 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.

Is Horse mackerel Processed?

NOVA 1

Unprocessed

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 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 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

Horse mackerel Fat Profile

SATURATED

2.16g

MONOUNSATURATED

3.24g

POLYUNSATURATED

2.04g

⚖️

Omega 6:3 ratio 0.2:1

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

Compare Horse mackerel

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Nutrition data compiled from USDA FoodData Central and scientific sources.