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Beef Mince vs Mackerel: Calories Compared
Mackerel is lower in calories (205 vs 254 per 100g). Beef Mince has 17.2g protein per 100g versus 18.6g in Mackerel.
Per typical serving, Beef Mince provides 254 kcal (based on a 100g portion) versus Mackerel at 230 kcal (112g). The average adult needs around 2,000 calories per day, so beef mince contributes 12.7% 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 | Beef Mince | Mackerel |
|---|---|---|
| Calories | 254 kcal | 205 kcal |
| Protein | 17.2g | 18.6g |
| Carbohydrates | 0g | 0g |
| of which Sugars | 0g | 0g |
| Fat | 20g | 13.9g |
| of which Saturates | 7.6g | 3.3g |
| Fibre | 0g | 0g |
| Sodium | 66mg | 90mg |
| Potassium | 270mg | 314mg |
| Calcium | 18mg | 12mg |
| Iron | 1.9mg | 1.6mg |
| Vitamin C | 0mg | 0.4mg |
| Vitamin A | 4µg | 50µg |
| Selenium | 15µg | 44µg |
| Riboflavin (B2) | 0.2mg | 0.3mg |
Nutrient-by-nutrient breakdown
- Calories: Beef Mince has more (254kcal vs 205kcal per 100g) — a difference of 49kcal. Mackerel is the lower-calories option if that is your priority.
- Protein: Mackerel has more (18.6g vs 17.2g per 100g) — a difference of 1.4g. Mackerel is the stronger source of protein here.
- Carbohydrates: both foods contain the same amount (0g per 100g).
- Sugars: both foods contain the same amount (0g per 100g).
- Fat: Beef Mince has more (20g vs 13.9g per 100g) — a difference of 6.1g. Mackerel is the lower-fat option if that is your priority.
- Saturated fat: Beef Mince has more (7.6g vs 3.3g per 100g) — a difference of 4.3g. Mackerel is the lower-saturated fat option if that is your priority.
- Fibre: both foods contain the same amount (0g per 100g).
- Sodium: Mackerel has more (90mg vs 66mg per 100g) — a difference of 24mg. Beef Mince is the lower-sodium option if that is your priority.
- Potassium: Mackerel has more (314mg vs 270mg per 100g) — a difference of 44mg. Mackerel is the stronger source of potassium here.
- Calcium: Beef Mince has more (18mg vs 12mg per 100g) — a difference of 6mg. Beef Mince is the stronger source of calcium here.
- Iron: Beef Mince has more (2mg vs 2mg per 100g) — a difference of 0mg. Beef Mince 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 4µg per 100g) — a difference of 46µg. Mackerel is the stronger source of vitamin A here.
- Selenium: Mackerel has more (44µg vs 15µg per 100g) — a difference of 29µg. 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 | Beef Mince | % 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, Beef Mince has fewer carbs at 0g per 100g.
Both beef mince 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, Beef Mince or Mackerel?
Beef Mince has 254 calories per 100g while Mackerel has 205 calories per 100g. Beef Mince is higher in calories by 49 kcal per 100g.
Which has more protein, Beef Mince or Mackerel?
Beef Mince contains 17.2g of protein per 100g. Mackerel contains 18.6g of protein per 100g. Mackerel has more protein.
Is Beef Mince healthier than Mackerel?
Beef Mince has 254 kcal, 17.2g protein, 0g carbs and 20g 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, Beef Mince or Mackerel?
Beef Mince contains 0g of fibre per 100g, and Mackerel contains 0g per 100g. Beef Mince has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Beef Mince vs Mackerel?
A typical 100g serving of beef mince (100g) is around 254 calories. A typical 1 fillet of mackerel (112g) is around 230 calories — a difference of 24 kcal per serving in favour of mackerel.
Can I substitute Beef Mince 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).