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Steamed mackerel fillet Calories
Rich in omega-3, high in protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Steamed mackerel fillet (120 g) has 276 calories. That works out to 230 calories per 100 g. It contains 0 g of carbs, 28.8 g of protein, 18 g of fat and 0 g of fiber. Its 14.4 µg of B12 covers 600% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Steamed mackerel fillet Nutrition Facts
Selected: 1 piece (medium) · 120 g
276
KCAL / 120G
Carbs
0g
· 0% DV
Protein
28.8g
· 58% DV
Fat
18g
· 23% 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 42% · Fat 58%
Steamed mackerel fillet nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 276 kcal | |
| Total fat | 18 g | 23% |
| Saturated fat | 4.32 g | 22% |
| Trans fat | 0.12 g | |
| Sodium | 108 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 28.8 g | 58% |
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 Steamed mackerel fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 276 kcal |
| 1 piece (half) | 60 g | 138 kcal |
| 1 piece (small) | 80 g | 184 kcal |
| 100 g | 100 g | 230 kcal |
| 1 serving (medium) | 100 g | 230 kcal |
| 1 cup (shredded) | 140 g | 322 kcal |
| 1 serving (large) | 150 g | 345 kcal |
| 1 piece (large) | 170 g | 391 kcal |
Calculated from 230 calories per 100 g.
Frequently Asked Questions About Steamed mackerel fillet
How do you cook a steamed mackerel fillet at home?
Steam a mackerel fillet over simmering water without letting it touch the water. Keep the fillet in a single layer and cook until the flesh turns opaque and flakes easily with a fork. Lemon, ginger, or herbs add flavor without masking the fish.
How can you tell when a steamed mackerel fillet is cooked?
A steamed mackerel fillet is cooked when its flesh is opaque and separates easily into flakes. Check the thickest part, since the thinner edges cook first. Avoid overcooking, which can make the fish dry and less pleasant to eat.
Does a steamed mackerel fillet have bones?
A steamed mackerel fillet has its backbone removed, but small pin bones may remain. Feel along the flesh and check it carefully before serving, especially for children. Use clean tweezers to remove any bones you find.
Can you eat the skin on a steamed mackerel fillet?
Yes, the skin on a steamed mackerel fillet is edible once the fish is cooked. It stays soft rather than becoming crisp, so remove it after steaming if you prefer. Check that scales have been removed before eating the skin.
How long does a steamed mackerel fillet last in the fridge?
A steamed mackerel fillet keeps for about three days in a covered container in the refrigerator. Chill it promptly after cooking, and discard it if it develops an unusual smell, a sticky surface, or other signs of spoilage.
Can you freeze a steamed mackerel fillet?
Yes, you can freeze a steamed mackerel fillet after it has cooled. Seal it in an airtight container or freezer bag, then thaw it in the refrigerator before eating. Freezing may soften the texture, so it is best used in a cooked dish.
How do you reduce the fishy smell of a steamed mackerel fillet?
Lemon, ginger, and fresh herbs can soften the strong aroma of a steamed mackerel fillet. Ventilate the kitchen while cooking and clean the steamer soon afterward. A very sour or ammonia-like smell in raw fish is a reason not to use it.
What goes well with a steamed mackerel fillet?
A steamed mackerel fillet pairs well with potatoes, leafy greens, rice, or a crisp salad. Bright flavors such as lemon, mustard, and fresh herbs balance its rich taste; serve sauces on the side so the fish remains the focus.
Is steamed mackerel fillet safe to eat during pregnancy?
Yes, thoroughly cooked mackerel can be eaten during pregnancy, but mercury levels vary by mackerel species. Choose types listed as lower in mercury in your local pregnancy guidance, and ask your clinician if you are unsure which kind you have.
Can you reheat a steamed mackerel fillet without drying it out?
Yes, reheat a steamed mackerel fillet gently in a covered dish with a little water, or steam it briefly until hot throughout. Avoid high heat and repeated reheating, which can dry the flesh and intensify its smell.
Steamed mackerel fillet Vitamins & Minerals
Vitamins
B12
14.4µg · 600% DV
Vitamin D
16.56µg · 83% DV
B3
10.44mg · 65% DV
B6
0.84mg · 49% DV
Minerals
Selenium
53µg · 96% DV
Phosphorus
264mg · 38% DV
Iodine
42µg · 28% DV
Magnesium
91mg · 22% DV
Potassium ⭐
432mg · 13% DV
Sodium
108mg · 5% DV
Steamed mackerel fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Steamed mackerel fillet
To burn the 276 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 Steamed mackerel fillet?
Steamed mackerel fillet is mackerel with the bones removed and the flesh gently cooked over steam. This simple preparation lets the fish’s rich, savoury flavour come through while keeping it moist and tender. Mackerel is served in many coastal food traditions, and steaming offers a lighter-feeling alternative to frying.
Serve it warm with lemon and fresh vegetables or salad, as a main dish or alongside rice. It is rich in omega-3 and protein, with no carbohydrates, so it suits meals built around fish and vegetables. For a lighter plate, avoid adding extra oil and pair it with plenty of greens.
How Nutritious Is Steamed mackerel fillet?
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 Steamed mackerel fillet 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 Steamed mackerel fillet Contain Allergens?
Contains these allergens:
Which Diets Is Steamed mackerel fillet 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
Steamed mackerel fillet Fat Profile
SATURATED
4.32g
MONOUNSATURATED
6.72g
POLYUNSATURATED
3.84g
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.