Affiliate links on this page — disclosure. As an Amazon Associate, CJ Affiliate, and AWIN publisher we earn from qualifying purchases.
How Many Calories in Mackerel?
Circle DNA Nutrition & Diet Report
Find out how your genes affect the way your body processes nutrients, carbs and fat. DNA-personalised diet plan based on 500+ genetic markers.
Get Your DNA Nutrition Report →Affiliate links:
Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 58 kcal | 5.3g |
| 100g | 205 kcal | 18.6g |
| 1 fillet | 230 kcal | 20.8g |
A mackerel contains 205 calories per 100g. A typical 1 fillet (112g) provides about 230 calories. Mackerel is high in calories and is a good source of protein. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Mackerel Nutrition Facts
| Nutrient | Per 100g | Per serving (112g) |
|---|---|---|
| Calories | 205 kcal | 230 kcal |
| Protein | 18.6g | 20.8g |
| Carbohydrates | 0.0g | 0.0g |
| of which Sugars | 0.0g | 0.0g |
| Fat | 13.9g | 15.6g |
| of which Saturates | 3.3g | 3.7g |
| Fibre | 0.0g | 0.0g |
| Sodium | 90.0mg | 101mg |
| Potassium | 314.0mg | 352mg |
| Calcium | 12.0mg | 13mg |
| Iron | 1.6mg | 1.8mg |
| Vitamin C | 0.4mg | 0.4mg |
| Vitamin A | 50.0µg | 56µg |
| Selenium | 44.1µg | 49µg |
| Riboflavin (B2) | 0.3mg | 0.3mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- High in protein (37% DV) — an excellent source
- A good source of fat (18% DV)
- Low in sodium (4% DV)
- High in selenium (80% DV) — an excellent source
- High in riboflavin (B2) (23% DV) — an excellent source
- Calories: 10% DV
- Protein: 37% DV
- Carbohydrates: 0% DV
- Fibre: 0% DV
- Fat: 18% DV
- Saturated fat: 16% DV
- Sodium: 4% DV
- Potassium: 7% DV
- Calcium: 1% DV
- Iron: 9% DV
- Vitamin C: 0% DV
- Vitamin A: 6% DV
- Selenium: 80% DV
- Riboflavin (B2): 23% DV
High-protein options alongside mackerel
Affiliate links — we earn a commission at no extra cost to you. Disclosure ›
MORiSH Pork Chicharrónes
79% protein, zero carbs. Air-fried, not baked. One of the cleanest macros of any snack.
Shop MORiSH →Vitamins & Supplements
Tracking your nutrition? Herbspro carries 70,000+ vitamins and supplements to help fill any gaps.
Shop Herbspro →Informed-Sport Protein
Hitting your protein targets is easier with MaxiNutrition — Informed-Sport certified protein used by elite athletes.
Shop MaxiNutrition →Have a cat or dog? Check whether mackerel is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. If calorie tracking is part of a broader health check, hormone testing can rule out metabolic factors affecting your results. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Cooking method changes the final calorie and fat count more than the cut itself — grilling, baking or steaming typically adds nothing, while frying can add a meaningful amount of fat per serving.
Does mackerel fit your diet?
High-protein diets
At 18.6g of protein per 100g, mackerel clears the 15g/100g threshold generally used to call a food high-protein — a useful contributor if you're tracking protein intake for muscle maintenance, satiety, or a higher-protein eating pattern.
Low-carb / keto
Mackerel contains 0.0g of carbohydrate per 100g, low enough to fit comfortably within most low-carb or ketogenic daily carb allowances — check the fat and protein split above against your specific macro targets.
Frequently Asked Questions
How many calories in mackerel per 100g?
Mackerel contains 205 calories per 100g, based on USDA reference data.
Is mackerel high in calories?
A 1 fillet of mackerel (112g) has around 230 calories — roughly 12% of a 2,000-calorie daily intake.
Is mackerel good for weight loss?
Mackerel is fairly calorie-dense at 205 calories per 100g, so portion size matters when losing weight. A 1 fillet provides about 230 calories.
How much protein is in mackerel?
Mackerel contains 18.6g of protein per 100g.
Is mackerel a good source of fibre?
Mackerel is relatively low in fibre at 0.0g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.
How does mackerel compare to chicken, broilers or fryers, dark meat, meat only, cooked?
Mackerel has 205 calories per 100g, close to chicken, broilers or fryers, dark meat, meat only, cooked at 205 — 0 calories fewer per 100g. See the full macro breakdown above.
Is mackerel keto-friendly?
Mackerel contains 0.0g of carbohydrate per 100g, which fits comfortably within most ketogenic daily carb allowances — check it against your specific daily carb target.
How many servings of mackerel for 20g of protein?
With 18.6g of protein per 100g, you'd need roughly 108g of mackerel to reach 20g of protein
Foods with a similar calorie count
Other meat & fish closest to mackerel by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Mackerel (this page) | 205 kcal | 18.6g | 0.0g | 13.9g |
| Chicken, Broilers or Fryers, Dark Meat, Meat Only, Cooked | 205 kcal | 27.4g | 0.0g | 9.7g |
| Chicken, Broilers or Fryers, Back, Meat Only, Cooked | 205 kcal | 25.3g | 0.0g | 11.5g |
| Turkey, Back, From Whole Bird, Meat and Skin, Roasted | 205 kcal | 25.8g | 0.0g | 11.4g |
| Beef, Rib, Eye, Small End (ribs 10-12), Cooked | 205 kcal | 28.9g | 0.0g | 9.0g |
| Beef, Brisket, Flat Half, Separable Lean Only, Cooked | 205 kcal | 33.3g | 0.0g | 7.0g |
| Beef, Brisket, Flat Half, Separable Lean and Fat, Cooked | 205 kcal | 33.6g | 0.0g | 6.8g |
More kit for mackerel tracking
Affiliate links — we earn a commission at no extra cost to you. Disclosure ›
EMS Muscle Stimulation Devices
Build strength in 20 minutes a day with EMS training tech used in athletic recovery — plus supplements and red-light recovery tools.
Shop APE BORN →Last updated:
Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.