Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Spiced baked mackerel Calories
Rich in omega-3, high protein, spiced and baked
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Spiced baked mackerel (150 g) has 315 calories. That works out to 210 calories per 100 g. It contains 2.3 g of carbs, 30.8 g of protein, 20.3 g of fat and 0.6 g of fiber. Its 13.5 µg of B12 covers 563% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Spiced baked mackerel Nutrition Facts
Selected: 1 piece (medium) · 150 g
315
KCAL / 150G
Carbs
2.3g
· 1% DV
Protein
30.8g
· 62% DV
Fat
20.3g
· 26% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 3% · Protein 39% · Fat 58%
Spiced baked mackerel nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 315 kcal | |
| Total fat | 20.3 g | 26% |
| Saturated fat | 4.95 g | 25% |
| Trans fat | 0 g | |
| Sodium | 113 mg | 5% |
| Total carbohydrate | 2.3 g | 1% |
| Fiber | 0.6 g | 2% |
| Protein | 30.8 g | 62% |
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 Medium Spiced baked mackerel?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 315 kcal |
| 1 slice (thin) | 60 g | 126 kcal |
| 1 slice (thick) | 90 g | 189 kcal |
| 100 g | 100 g | 210 kcal |
| 1 piece (small) | 100 g | 210 kcal |
| 1 serving (small) | 120 g | 252 kcal |
| 1 serving (medium) | 180 g | 378 kcal |
| 1 piece (large) | 220 g | 462 kcal |
| 1 serving (large) | 250 g | 525 kcal |
Calculated from 210 calories per 100 g.
Frequently Asked Questions About Spiced baked mackerel
How do you keep spiced baked mackerel moist in the oven?
To keep spiced baked mackerel moist, avoid cooking it longer than needed: it is ready when the flesh turns opaque and separates easily with a fork. A little oil and lemon before baking can help, and checking the thickest part prevents overcooking.
What spices go well with spiced baked mackerel?
Black pepper, paprika, garlic, cumin, and herbs such as thyme or oregano pair well with spiced baked mackerel. Lemon brightens its rich flavor. Use strong spices sparingly so they complement rather than overwhelm the taste of the fish.
Should you eat the skin on spiced baked mackerel?
Yes, the skin of spiced baked mackerel is edible if it has been properly cleaned and cooked. It can become pleasantly crisp in the oven, though you can leave it on the plate if you dislike the texture.
What sides go with spiced baked mackerel?
Spiced baked mackerel pairs well with a crisp green salad, roasted vegetables, or potatoes. Lemon and fresh herbs bring out its flavor; a grain such as rice or bulgur makes the meal more substantial without competing with the seasoning.
Can you reheat spiced baked mackerel?
Yes, you can reheat spiced baked mackerel, preferably covered in a low oven until hot throughout. Gentle reheating helps keep it from drying out; a microwave works too, but use short intervals and avoid reheating it more than once.
How long does spiced baked mackerel last in the fridge?
Cooked spiced baked mackerel keeps for 3–4 days in a covered container in the refrigerator. Refrigerate leftovers promptly rather than leaving them at room temperature, and discard the fish if its smell or texture has noticeably changed.
Can you freeze spiced baked mackerel after cooking it?
Yes, spiced baked mackerel can be frozen once it has cooled. Seal it in a freezer-safe container, then thaw it in the refrigerator and reheat it until hot throughout. Freezing may soften the texture, but it is useful for preserving leftovers.
Is spiced baked mackerel good for you?
Yes, spiced baked mackerel can be a nutritious meal because it provides protein and omega-3 fats. Baking keeps added fat modest compared with deep-frying, while the amount of salt in the seasoning and the sides you choose can affect the overall meal.
Is spiced baked mackerel safe to eat during pregnancy?
Spiced baked mackerel may be suitable during pregnancy if it is thoroughly cooked, but mercury levels vary by mackerel species. King mackerel is high in mercury, so if you do not know the species, ask your healthcare professional which fish are appropriate.
Why does spiced baked mackerel taste bitter?
Spiced baked mackerel can taste bitter if spices such as paprika or garlic scorch, or if the fish is overcooked. Add spices without burning them, keep the fish from drying out, and finish with lemon to balance bitter or overly strong flavors.
Spiced baked mackerel Vitamins & Minerals
Vitamins
B12
13.5µg · 563% DV
B3
9.75mg · 61% DV
Vitamin D
10.5µg · 53% DV
B6
0.75mg · 44% DV
Minerals
Selenium
68µg · 124% DV
Phosphorus
315mg · 45% DV
Iodine
60µg · 40% DV
Zinc
1.65mg · 15% DV
Potassium ⭐
480mg · 14% DV
Sodium
113mg · 5% DV
Spiced baked mackerel Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Spiced baked mackerel
To burn the 315 calories in 1 piece (medium) (150 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 Spiced baked mackerel?
Spiced baked mackerel is made by seasoning mackerel and cooking it in the oven. Mackerel is an oily fish enjoyed in coastal cuisines around the world, and baking lets its rich flavour stand out while the spices add warmth. Recipes vary, so the seasoning may be as simple as pepper and herbs or include a bolder spice blend.
Serve it hot with lemon and vegetables, or alongside salad, bread or roasted potatoes for a main meal. It also works well as part of a fish spread. Naturally rich in protein and omega-3 fats, it provides 20.5 g of protein per 100 g and very little carbohydrate. Pair it with fresh vegetables for a balanced plate, and use a light hand with added oil if you prefer a less rich meal.
How Nutritious Is Spiced baked 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 Spiced baked mackerel 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 Spiced baked mackerel Contain Allergens?
Contains these allergens:
Which Diets Is Spiced baked 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
Spiced baked mackerel Fat Profile
SATURATED
4.95g
MONOUNSATURATED
7.8g
POLYUNSATURATED
3.6g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
Compare Spiced baked mackerel
Foods Similar to Spiced baked mackerel
Have another question about Spiced baked 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.