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Spanish Mackerel Calories
Rich in omega-3, high protein, low carbohydrate
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Spanish Mackerel (120 g) has 246 calories. That works out to 205 calories per 100 g. It contains 0 g of carbs, 24.7 g of protein, 16.7 g of fat and 0 g of fiber. Its 21.6 µg of B12 covers 900% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Spanish Mackerel Nutrition Facts
Selected: 1 piece (medium) · 120 g
246
KCAL / 120G
Carbs
0g
· 0% DV
Protein
24.7g
· 49% DV
Fat
16.7g
· 21% 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 40% · Fat 60%
Spanish Mackerel nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 246 kcal | |
| Total fat | 16.7 g | 21% |
| Saturated fat | 3.84 g | 19% |
| Trans fat | 0 g | |
| Sodium | 108 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 24.7 g | 49% |
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 Spanish Mackerel?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 246 kcal |
| 1 slice (thin) | 60 g | 123 kcal |
| 1 piece (small) | 80 g | 164 kcal |
| 100 g | 100 g | 205 kcal |
| 1 serving (medium) | 100 g | 205 kcal |
| 1 slice (thick) | 100 g | 205 kcal |
| 1 serving (large) | 150 g | 308 kcal |
| 1 piece (large) | 180 g | 369 kcal |
| 1 piece (extra large) | 250 g | 513 kcal |
Calculated from 205 calories per 100 g.
Frequently Asked Questions About Spanish Mackerel
Is Spanish mackerel good to eat?
Yes, Spanish mackerel is a popular eating fish with firm, flavorful flesh. It works well grilled, broiled, pan-seared, or baked; cook it just until the flesh turns opaque and flakes easily to keep it moist.
What does Spanish mackerel taste like?
Spanish mackerel tastes rich and distinctly fishy, with an oily, tender texture. Its flavor stands up well to grilling and bold seasonings, while lemon or a simple herb sauce adds brightness without covering up the fish.
How do you cook Spanish mackerel?
Spanish mackerel can be grilled, pan-seared, broiled, or baked. Pat the fish dry, season it simply, and avoid overcooking; thinner fillets cook quickly, so check them often and stop when the flesh flakes easily.
Is Spanish mackerel high in mercury?
Mercury levels in Spanish mackerel can vary with the exact species and the fish’s size, and some mackerels are higher in mercury than others. If you are pregnant or breastfeeding, ask your healthcare professional which local species and serving frequency are appropriate.
Is Spanish mackerel the same as king mackerel?
No. Spanish mackerel and king mackerel are different fish, although names can vary by market. King mackerel generally has higher mercury levels, so check the species name rather than relying on the word “mackerel” alone.
Can you eat the skin of Spanish mackerel?
Yes, Spanish mackerel skin is edible when cooked. For crisp skin, dry the fillet well and start it skin-side down in a hot pan or on the grill; you can also remove the skin easily after cooking.
Does Spanish mackerel have a lot of bones?
Spanish mackerel has a central backbone and rib bones, and small pin bones may remain in fillets. Run your fingers along the flesh before serving and pull out any pin bones with clean tweezers, especially for children.
How can you tell if Spanish mackerel is fresh?
Fresh Spanish mackerel should smell clean and mildly ocean-like, with firm flesh that springs back when pressed. Clear eyes and shiny skin are good signs; a sour, sharp, or ammonia-like smell means you should not buy or eat it.
Can you freeze Spanish mackerel?
Yes, Spanish mackerel freezes well when wrapped tightly to limit air exposure. Clean and dry it before packing, thaw it in the refrigerator, and cook it soon after thawing rather than refreezing it.
Can you eat Spanish mackerel raw?
Only eat Spanish mackerel raw if it has been handled and prepared specifically for raw consumption; ordinary fresh fish is not automatically safe to eat uncooked. Cooking it thoroughly is the safer choice because raw fish can carry parasites or harmful bacteria.
Spanish Mackerel Vitamins & Minerals
Vitamins
B12
21.6µg · 900% DV
Vitamin D
19.2µg · 96% DV
B3
8.16mg · 51% DV
B6
0.72mg · 42% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
264mg · 38% DV
Iodine
48µg · 32% DV
Potassium ⭐
408mg · 12% DV
Sodium
108mg · 5% DV
Spanish Mackerel Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Spanish Mackerel
To burn the 246 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.
What is Spanish Mackerel?
Spanish mackerel is a saltwater fish in the mackerel family, valued for its rich, oily flesh. The common name covers related fish found in coastal waters, rather than guaranteeing that a particular fish was caught in Spain. Its flesh is tender and distinctly savoury, and holds up well to grilling, baking or pan-searing. It is often served as a main with lemon, vegetables or a simple salad; in Turkey, you can cook it much like other oily fish and pair it with greens and bread.
It provides substantial protein and omega-3 fats, with no carbohydrates. For a lighter meal, bake or grill it instead of frying.
How Nutritious Is Spanish Mackerel?
Nutrient density
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.
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 Spanish 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 Spanish Mackerel Contain Allergens?
Contains these allergens:
Which Diets Is Spanish 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
Spanish Mackerel Fat Profile
SATURATED
3.84g
MONOUNSATURATED
6.12g
POLYUNSATURATED
3.72g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.