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Salmon vs Mackerel: Calories Compared
Mackerel is lower in calories (205 vs 208 per 100g). Salmon has 20.4g protein per 100g versus 18.6g in Mackerel.
Per typical serving, Salmon provides 177 kcal (based on a 85g portion) versus Mackerel at 230 kcal (112g). The average adult needs around 2,000 calories per day, so salmon contributes 8.8% 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 | Salmon | Mackerel |
|---|---|---|
| Calories | 208 kcal | 205 kcal |
| Protein | 20.4g | 18.6g |
| Carbohydrates | 0g | 0g |
| of which Sugars | 0g | 0g |
| Fat | 13.4g | 13.9g |
| of which Saturates | 3g | 3.3g |
| Fibre | 0g | 0g |
| Sodium | 59mg | 90mg |
| Potassium | 363mg | 314mg |
| Calcium | 9mg | 12mg |
| Iron | 0.3mg | 1.6mg |
| Vitamin C | 3.9mg | 0.4mg |
| Vitamin A | 58µg | 50µg |
| Selenium | 24µg | 44µg |
| Riboflavin (B2) | 0.2mg | 0.3mg |
Nutrient-by-nutrient breakdown
- Calories: Salmon has more (208kcal vs 205kcal per 100g) — a difference of 3kcal. Mackerel is the lower-calories option if that is your priority.
- Protein: Salmon has more (20.4g vs 18.6g per 100g) — a difference of 1.8g. Salmon 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: Mackerel has more (13.9g vs 13.4g per 100g) — a difference of 0.5g. Salmon is the lower-fat option if that is your priority.
- Saturated fat: Mackerel has more (3.3g vs 3g per 100g) — a difference of 0.3g. Salmon 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 59mg per 100g) — a difference of 31mg. Salmon is the lower-sodium option if that is your priority.
- Potassium: Salmon has more (363mg vs 314mg per 100g) — a difference of 49mg. Salmon is the stronger source of potassium here.
- Calcium: Mackerel has more (12mg vs 9mg per 100g) — a difference of 3mg. 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: Salmon has more (4mg vs 0mg per 100g) — a difference of 4mg. Salmon is the stronger source of vitamin C here.
- Vitamin a: Salmon has more (58µg vs 50µg per 100g) — a difference of 8µg. Salmon is the stronger source of vitamin A here.
- Selenium: Mackerel has more (44µg vs 24µg per 100g) — a difference of 20µg. 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 | Salmon | % 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, Salmon provides more at 20.4g per 100g. For lower carbohydrates, Salmon has fewer carbs at 0g per 100g.
Both salmon 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, Salmon or Mackerel?
Salmon has 208 calories per 100g while Mackerel has 205 calories per 100g. Salmon is higher in calories by 3 kcal per 100g.
Which has more protein, Salmon or Mackerel?
Salmon contains 20.4g of protein per 100g. Mackerel contains 18.6g of protein per 100g. Salmon has more protein.
Is Salmon healthier than Mackerel?
Salmon has 208 kcal, 20.4g protein, 0g carbs and 13.4g 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, Salmon or Mackerel?
Salmon contains 0g of fibre per 100g, and Mackerel contains 0g per 100g. Salmon has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Salmon vs Mackerel?
A typical 1 fillet of salmon (85g) is around 177 calories. A typical 1 fillet of mackerel (112g) is around 230 calories — a difference of 53 kcal per serving in favour of salmon.
Can I substitute Salmon 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.
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).