Mackerel: Calories, Nutrition & Healthier Swaps
256 kcal per 100 g · Nutri-Score C
sugar: low saturated fat: medium salt: low fiber: low
Mackerel is an oily fish rich in omega-3 and vitamin D — a budget-friendly alternative to salmon.
Mackerel nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: serving, 150 g |
|---|---|---|
| Calories | 256 kcal | 384 kcal |
| Protein | 24 g | 36 g |
| Fat | 18 g | 27 g |
| incl. saturated | 4.2 g | 6.3 g |
| Carbohydrates | 0 g | 0 g |
| incl. sugars | 0 g | 0 g |
| Fiber | 0 g | 0 g |
| Salt | 0.3 g | 0.5 g |
| Omega-3 (EPA+DHA) | 1200 mg | 1800 mg |
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.
Mackerel: nutrition highlights
A serving (serving, 150 g) provides 36 g of protein — about 64% of the 56 g daily reference for a 70 kg (154 lb) adult (0.8 g per kg). It contains omega-3 EPA and DHA — about 1200 mg per 100 g, or roughly 1800 mg per serving.
On the open Nutri-Score algorithm, mackerel gets a C: the middle of the scale — fine with an eye on portions. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- No red flags on the traffic light: sugar, salt and saturated fat per 100 g are all within the low-to-medium range.
How much movement is one serving?
One serving (serving, 150 g) is 384 kcal — roughly 2 h 05 min of easy walking or 48 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Healthier swaps for Mackerel
Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.
- Tilapia — 300 g, 384 kcal: −3.6 g saturated fat, +42 g protein.
- Tuna steak, grilled — 280 g, 389 kcal: −4.6 g saturated fat, +45 g protein.
- Sashimi — 240 g, 384 kcal: −2 g saturated fat, +17 g protein.
- Baked bream — 310 g, 388 kcal: −3.2 g saturated fat, +29 g protein.