Mackerel Nutrition Facts: Calories, Vitamins & Minerals
Mackerel nutrition facts per 100 g and per serving
Figures are for: Mackerel, baked
| Nutrient | Per 100 g | Serving: 150 g |
|---|---|---|
| Calories | 256 kcal | 384 kcal |
| Energy (kilojoules) | 1,071 kJ | 1,607 kJ |
| Protein | 24 g | 36 g |
| Fat | 18 g | 27 g |
| incl. saturated | 4.2 g | 6.3 g |
| Total carbohydrates | 0 g | 0 g |
| incl. sugars | 0 g | 0 g |
| incl. fiber | 0 g | 0 g |
| Salt | 0.3 g | 0.5 g |
| Omega-3 (EPA+DHA) | 1,200 mg | 1,800 mg |
*Where the numbers come from
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. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
256 kcal (1,071 kJ) per 100 g · P/F/C 24/18/0 g
Serving (150 g) — 384 kcal (1,607 kJ) · Nutri-Score B
Per 100 g: sugar: low saturated fat: medium salt: low fiber: low
Is mackerel healthy?
Yes, but watch the saturated fat. On its nutrient profile, mackerel gets grade B on the open 2023 Nutri-Score algorithm.
For
- Omega-3: about 1.8 g of EPA and DHA per serving, against an adequate intake of 250 mg a day (EFSA).
- Protein: 36 g per serving — 64% of the 56 g daily reference for a 70 kg (154 lb) adult.
Against
- Saturated fat: 6.3 g per serving — 32% of the 20 g daily reference intake.
A typical serving is 150 g: 384 kcal, 36 g protein, 27 g fat and 0 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Mackerel is an oily fish rich in omega-3 and vitamin D — a budget-friendly alternative to salmon.
protein 37%fat 63%carbs 0%
Vitamins and minerals in mackerel
Per 100 g, the standouts are vitamin B12 — 19 mcg, 792% of the Daily Value (#1 of 23 in our fish & seafood section); selenium — 52 mcg, 94% of the Daily Value; niacin — 6.9 mg, 43% of the Daily Value.
| Nutrient | Per 100 g | Serving: 150 g | % DV |
|---|---|---|---|
| Vitamin A | 54 mcg | 81 mcg | 9% |
| Thiamin (B1) | 0.16 mg | 0.24 mg | 20% |
| Riboflavin (B2) | 0.41 mg | 0.62 mg | 48% |
| Niacin (B3) | 6.9 mg | 10 mg | 64% |
| Vitamin B6 | 0.46 mg | 0.69 mg | 41% |
| Vitamin B12 | 19 mcg | 29 mcg | 1188% |
| Potassium | 401 mg | 602 mg | 13% |
| Magnesium | 97 mg | 146 mg | 35% |
| Phosphorus | 278 mg | 417 mg | 33% |
| Iron | 1.6 mg | 2.4 mg | 13% |
| Zinc | 0.94 mg | 1.4 mg | 13% |
| Copper | 0.09 mg | 0.14 mg | 16% |
| Selenium | 52 mcg | 77 mcg | 141% |
| Cholesterol | 75 mg | 113 mg | 38% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Fish, mackerel, Atlantic, cooked, dry heat” (FDC ID 175120, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Mackerel calories by weight, 50–300 g
150 g of mackerel has 384 calories and 200 g has 512. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g |
|---|---|---|
| 50 g | 128 | 12 / 8.9 / 0 |
| 100 g | 256 | 24 / 18 / 0 |
| 150 g — typical serving | 384 | 36 / 27 / 0 |
| 200 g | 512 | 48 / 36 / 0 |
| 250 g | 640 | 60 / 45 / 0 |
| 300 g | 768 | 72 / 53 / 0 |
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Mackerel: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Salted mackerel | 195 | 18 / 14 / 0 |
| Atlantic mackerel, raw | 205 | 19 / 14 / 0 |
| Smoked mackerel | 221 | 21 / 15 / 0 |
| Mackerel, baked | 256 | 24 / 18 / 0 |
How much movement is one serving?
A 150 g serving 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.
Mackerel: swaps and alternatives
No need to swap: mackerel gets grade B, the second-best of five, and nothing is in the red on the per-100 g traffic light: sugar 0 g (red is over 22.5 g), saturated fat 4.2 g (over 5 g) and salt 0.3 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
What to pair mackerel with
A serving of mackerel has no fiber (the WHO suggests at least 25 g a day); that's easy to make up on the same plate:
- Broccoli, 150 g — +4.9 g fiber, 53 kcal.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 150 g, a typical serving of mackerel.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Mackerel | B | 384 | 36 | 0 |
| Salmon | A | 312 | 33 | 0 |
Mackerel vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Canned Tuna | 116 | 25 / 1 / 0 |
| Smoked Salmon | 117 | 18 / 4.3 / 0 |
| Barramundi | 124 | 24 / 2.6 / 0 |
| Tilapia | 128 | 26 / 2.7 / 0 |
| Otah | 145 | 11 / 8.7 / 6 |
| Sardines | 208 | 25 / 12 / 0 |
| Mackerel | 256 | 24 / 18 / 0 |
FAQ
How many calories are in 100 g of mackerel?
100 g of mackerel has 256 calories, with 24 g protein, 18 g fat and 0 g carbohydrates.
How many calories are in a serving of mackerel?
A 150 g serving has 384 calories: 36 g protein, 27 g fat and 0 g carbs.
What are the macros of mackerel?
Per 100 g: 24 g protein, 0 g carbs and 18 g fat. By calories that's about 37% protein, 0% carbs and 63% fat.
How long do you have to walk to burn a serving of mackerel?
About 2 h 05 min of easy walking or 48 min of cycling for a 70 kg (154 lb) person — that's the 384 calories in a 150 g serving.
What vitamins and minerals are in mackerel?
Per 100 g, mackerel is richest in vitamin B12 (19 mcg, 792% DV), selenium (52 mcg, 94% DV), niacin (6.9 mg, 43% DV) — from USDA FoodData Central record 175120.
How much fiber is in mackerel?
None: dietary fiber comes from plant foods and mushrooms — vegetables, fruit, grains, beans and nuts.
How do the calories in mackerel change with the type and cooking method?
Per 100 g it ranges from 195 kcal (salted mackerel) to 256 kcal (mackerel, baked).
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