Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →🐟
Oily fish, high protein, source of omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 179 kcal | |
| Total fat | 9 g | 12% |
| Saturated fat | 2.16 g | 11% |
| Trans fat | 0 g | |
| Sodium | 78 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 23.6 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
📸 Scan the code to get the app free.

| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 179 kcal |
| 1 piece (small) | 70 g | 104 kcal |
| 100 g | 100 g | 149 kcal |
| 1 serving (medium) | 100 g | 149 kcal |
| 1 cup (chopped) | 140 g | 209 kcal |
| 1 serving (large) | 150 g | 224 kcal |
| 1 cup (diced) | 150 g | 224 kcal |
| 1 piece (large) | 180 g | 268 kcal |
| 1 piece (double) | 240 g | 358 kcal |
Calculated from 149 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 179 calories in 1 piece (medium) (120 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.
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.
Very 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.
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.
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.
Contains these allergens:
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
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.
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Nutrition data compiled from USDA FoodData Central and scientific sources.