TempoLife › Calorie database › Fish & seafood › Mackerel
Mackerel calories and nutrition facts
100 grams of mackerel contains 262 calories, with 23.9 g of protein, 0 g of carbohydrate and 17.8 g of fat. Most of its calories come from fat.
Mackerel is properly oily fish — about 223 calories per cooked 3 oz — and that fat is the whole reason to eat it, carrying the flavour and a serious dose of omega-3. It is strong-tasting enough that it wants acidity: lemon, vinegar or a sharp salad. Tinned mackerel is one of the cheapest ways to eat oily fish regularly.
Where the calories come from
Protein 37% Carbs 0% Fat 63%
How mackerel compares
Per 100 g, against the closest fish & seafood in this database.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Mackerel | 262 kcal | 23.9 g | 0 g | 17.8 g |
| Caviar | 264 kcal | 24.6 g | 4 g | 17.9 g |
| American shad, cooked | 252 kcal | 21.7 g | 0 g | 17.7 g |
| Pacific herring, cooked | 250 kcal | 21 g | 0 g | 17.8 g |
| Eel, cooked | 236 kcal | 23.7 g | 0 g | 15 g |
Nutrition facts for mackerel
| Nutrient | Per 100 g | Per 3 oz cooked |
|---|---|---|
| Calories | 262 kcal | 223 kcal |
| Protein | 23.9 g | 20 g |
| Carbohydrate | 0 g | 0 g |
| Fat | 17.8 g | 15 g |
| Fiber | 0 g | 0 g |
| Saturated fat | 4.2 g | 4 g |
| Salt | 0.2 g | 0 g |
Print an EU-style nutrition label for mackerel — per 100 g and per portion.
Vitamins and minerals in mackerel
Per 100 g, highest share of the Daily Value first. %DV = the adult Daily Value (FDA reference). USDA reference data — not medical advice.
| Nutrient | Per 100 g | %DV |
|---|---|---|
| Vitamin B12 | 19 µg | 792% |
| Selenium | 51.6 µg | 94% |
| Niacin (B3) | 6.8 mg | 43% |
| Riboflavin (B2) | 0.41 mg | 32% |
| Vitamin B6 | 0.46 mg | 27% |
| Magnesium | 97 mg | 23% |
| Phosphorus | 278 mg | 22% |
| Thiamin (B1) | 0.16 mg | 13% |
See the richest foods per nutrient in the nutrient toplists.
Calories in common mackerel servings
How many calories in a portion of mackerel — reference serving estimates with the gram weight shown.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 3 oz (85 g) | 223 kcal | 20 g | 0 g | 15 g |
| 1 fillet (88 g) | 231 kcal | 21 g | 0 g | 16 g |
| 100 g (100 g) | 262 kcal | 24 g | 0 g | 18 g |
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Frequently asked questions
How many calories are in mackerel?
Mackerel has 262 calories per 100 grams. A typical serving of 3 oz cooked (85 g) has about 223 calories.
How much protein is in mackerel?
Mackerel contains 23.9 g of protein per 100 g, or about 20 g per 3 oz cooked.
Is mackerel low in carbs?
Yes by the numbers: Mackerel has 0 g of carbohydrate per 100 g. People following low-carb or keto approaches often include foods in this range — portion size and your own plan still decide.
Is mackerel a good source of protein?
Mackerel provides 23.9 g of protein per 100 g — about 37% of its calories come from protein.
Are these mackerel calories exact?
No. These are per-100-gram reference values from the USDA FoodData Central SR Legacy source family. Portion size, ripeness, cut and cooking method all change the real number, so treat them as an estimate and log your own portion.
Related foods
Source: USDA FoodData Central SR Legacy #175120 (2018-04 release). US Government work — public domain in the United States. Reference values per 100 g edible portion.
