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Bacon vs Mackerel: Calories Compared
Mackerel is lower in calories (205 vs 417 per 100g). Bacon has 12.6g protein per 100g versus 18.6g in Mackerel.
Per typical serving, Bacon provides 192 kcal (based on a 46g portion) versus Mackerel at 230 kcal (112g). The average adult needs around 2,000 calories per day, so bacon contributes 9.6% and mackerel contributes 11.5% of that daily target per serving. Getting these numbers right for your own portions starts with a digital kitchen scale.
Full nutrition comparison (per 100g)
| Nutrient | Bacon | Mackerel |
|---|---|---|
| Calories | 417 kcal | 205 kcal |
| Protein | 12.6g | 18.6g |
| Carbohydrates | 1.3g | 0g |
| of which Sugars | 1g | 0g |
| Fat | 39.7g | 13.9g |
| of which Saturates | 13.3g | 3.3g |
| Fibre | 0g | 0g |
| Sodium | 662mg | 90mg |
| Potassium | 198mg | 314mg |
| Calcium | 5mg | 12mg |
| Iron | 0.4mg | 1.6mg |
| Vitamin C | 0mg | 0.4mg |
| Vitamin A | 11µg | 50µg |
| Selenium | 20µg | 44µg |
| Riboflavin (B2) | 0.1mg | 0.3mg |
Nutrient-by-nutrient breakdown
- Calories: Bacon has more (417kcal vs 205kcal per 100g) — a difference of 212kcal. Mackerel is the lower-calories option if that is your priority.
- Protein: Mackerel has more (18.6g vs 12.6g per 100g) — a difference of 6g. Mackerel is the stronger source of protein here.
- Carbohydrates: Bacon has more (1.3g vs 0g per 100g) — a difference of 1.3g.
- Sugars: Bacon has more (1g vs 0g per 100g) — a difference of 1g. Mackerel is the lower-sugars option if that is your priority.
- Fat: Bacon has more (39.7g vs 13.9g per 100g) — a difference of 25.8g. Mackerel is the lower-fat option if that is your priority.
- Saturated fat: Bacon has more (13.3g vs 3.3g per 100g) — a difference of 10g. Mackerel is the lower-saturated fat option if that is your priority.
- Fibre: both foods contain the same amount (0g per 100g).
- Sodium: Bacon has more (662mg vs 90mg per 100g) — a difference of 572mg. Mackerel is the lower-sodium option if that is your priority.
- Potassium: Mackerel has more (314mg vs 198mg per 100g) — a difference of 116mg. Mackerel is the stronger source of potassium here.
- Calcium: Mackerel has more (12mg vs 5mg per 100g) — a difference of 7mg. Mackerel is the stronger source of calcium here.
- Iron: Mackerel has more (2mg vs 0mg per 100g) — a difference of 1mg. Mackerel is the stronger source of iron here.
- Vitamin c: Mackerel has more (0mg vs 0mg per 100g) — a difference of 0mg. Mackerel is the stronger source of vitamin C here.
- Vitamin a: Mackerel has more (50µg vs 11µg per 100g) — a difference of 39µg. Mackerel is the stronger source of vitamin A here.
- Selenium: Mackerel has more (44µg vs 20µg per 100g) — a difference of 24µg. Mackerel is the stronger source of selenium here.
- Riboflavin (b2): Mackerel has more (0mg vs 0mg per 100g) — a difference of 0mg. Mackerel is the stronger source of riboflavin (B2) here.
Live serving-size calculator
Enter any amount for each food — every figure below recalculates instantly, with % of daily value shown for each nutrient (based on a standard 2,000-calorie reference diet).
| Nutrient | Bacon | % DV | Mackerel | % DV |
|---|
* % Daily Value based on a 2,000-calorie reference diet, the same basis used on nutrition labels in the US and UK. Figures update live as you change the amounts above — no page reload.
Substituting one for the other
When substituting one protein source for another, cooking time and method may need adjusting — leaner cuts cook faster and can dry out more easily than fattier ones.
Useful for comparing these foods
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Which should you choose?
If your priority is fewer calories, Mackerel is the lower-calorie option at 205 kcal per 100g. If you need more protein, Mackerel provides more at 18.6g per 100g. For lower carbohydrates, Mackerel has fewer carbs at 0g per 100g.
Both bacon and mackerel can form part of a healthy, balanced diet. The best choice depends on your individual goals — whether that is weight management, muscle building, or simply hitting your daily nutritional targets. A meal prep container set makes it easy to portion whichever you choose.
Frequently Asked Questions
Which has more calories, Bacon or Mackerel?
Bacon has 417 calories per 100g while Mackerel has 205 calories per 100g. Bacon is higher in calories by 212 kcal per 100g.
Which has more protein, Bacon or Mackerel?
Bacon contains 12.6g of protein per 100g. Mackerel contains 18.6g of protein per 100g. Mackerel has more protein.
Is Bacon healthier than Mackerel?
Bacon has 417 kcal, 12.6g protein, 1.3g carbs and 39.7g fat per 100g. Mackerel has 205 kcal, 18.6g protein, 0g carbs and 13.9g fat per 100g. Which is healthier depends on your goals — higher protein, lower calorie and lower fat foods are generally preferred for weight management.
Which has more fibre, Bacon or Mackerel?
Bacon contains 0g of fibre per 100g, and Mackerel contains 0g per 100g. Bacon has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Bacon vs Mackerel?
A typical 2 rashers of bacon (46g) is around 192 calories. A typical 1 fillet of mackerel (112g) is around 230 calories — a difference of 38 kcal per serving in favour of bacon.
Can I substitute Bacon for Mackerel in recipes?
When substituting one protein source for another, cooking time and method may need adjusting — leaner cuts cook faster and can dry out more easily than fattier ones.
Track both accurately
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).