Calories in Mackerel Fish, Nutrition Facts and Benefits

How many calories in Mackerel fish? See below, the Mackerel calories for the different serving sizes. We provide you with Mackerel nutrition facts and the health benefits of Mackerel to help you lose weight and eat a healthy diet.

Mackerel is a very oily, strong tasting fish. Compared to other fish it is quite high in fat, approx. 18g per 100g of which 4g is saturated fat.




However, it is bursting with vitamins and minerals. A 3.5 ounce or 100g portion provides more than three times the recommended daily intake (RDI) of vitamin B12. It is also a fantastic source of vitamins A, B1-B3, B5, B6, iron, magnesium, phosphorus, potassium, zinc, copper, selenium as well as other vitamins and minerals. It is also full of protein.

Mackerel contains both omega-3 and omega-6 fatty acids and is therefore thought to be very good for the health of our heart. Other Mackerel benefits are believed to include lowering our bad cholesterol levels (LDL) and lowering blood pressure.

Compare calories in Mackerel with the other calories in fish.

Atlantic Mackerel
King Mackerel
Pacific Mackerel
Spanish Mackerel
Mackerel Nutrition
Atlantic Mackerel


Mackerel, Atlantic, Raw

Refuse: 0%
Scientific Name: Scomber scombrus L.
Serving SizeCalories per Serving
100 grams205 kcal (858 kJ)
1 fillet, 112 grams230 kcal (961 kJ)
3 oz, 85 grams174 kcal (729 kJ)

Calories in Mackerel, Atlantic, Cooked, Dry Heat

Refuse: 0%
Serving SizeCalories per Serving
100 grams262 kcal (1096 kJ)
1 fillet, 88 grams231 kcal (964 kJ)
3 oz, 85 grams223 kcal (932 kJ)

King Mackerel Calories

Mackerel, King, Raw

Refuse: 0%
Scientific Name: Scombermorus cavalla (Cuvier)
Serving SizeCalories per Serving
100 grams105 kcal (439 kJ)
0.5 fillet, 198 grams208 kcal (869 kJ)
3 oz, 85 grams89 kcal (373 kJ)

Calories in Mackerel, King, Cooked, Dry Heat

Refuse: 0%
Serving SizeCalories per Serving
100 grams134 kcal (561 kJ)
0.5 fillet, 154 grams206 kcal (864 kJ)
3 oz, 85 grams114 kcal (477 kJ)

Pacific Mackerel Calories

Mackerel, Pacific and Jack, Mixed Species, Raw

Refuse: 0%
Scientific Name: Scomber spp. and Trachurus spp.
Serving SizeCalories per Serving
100 grams158 kcal (661 kJ)
1 fillet, 225 grams356 kcal (1487 kJ)
3 oz, 85 grams134 kcal (562 kJ)

Calories in Mackerel, Pacific and Jack, Mixed Species, Cooked, Dry Heat

Refuse: 0%
Serving SizeCalories per Serving
100 grams201 kcal (841 kJ)
1 oz, boneless, 28.35 grams57 kcal (238 kJ)
1 cubic inch, boneless, 17 grams34 kcal (143 kJ)
1 fillet, 176 grams354 kcal (1480 kJ)
3 oz, 85 grams171 kcal (715 kJ)

Spanish Mackerel Calories

Mackerel, Spanish, Raw

Refuse: 0%
Scientific Name: Scombermorus maculatus (Mitchill)
Serving SizeCalories per Serving
100 grams139 kcal (582 kJ)
1 fillet, 187 grams260 kcal (1088 kJ)
3 oz, 85 grams118 kcal (495 kJ)

Calories in Mackerel, Spanish, Cooked, Dry Heat

Refuse: 0%
Serving SizeCalories per Serving
100 grams158 kcal (661 kJ)
1 fillet, 146 grams231 kcal (965 kJ)
3 oz, 85 grams134 kcal (562 kJ)

Mackerel Nutrition Facts

Nutritional value per 100 g (3.5 oz)
Proximates:
NutrientsMackerel, Atlantic, cooked, dry heatMackerel, Pacific and jack, mixed species, cooked, dry heatMackerel, Spanish, cooked, dry heatMackerel, King, cooked,
Water53.27 g61.73 g68.46 g69.04 g
Energy1096 kJ (262 kcal)841 kJ (201 kcal)661 kJ (158 kcal)561 kJ (134 kcal)
Protein23.85 g25.73 g23.59 g26.00 g
Carbohydrates0.00 g0.00 g0.00 g0.00 g
Fiber0.00 g0.00 g0.00 g0.00
Total Fat:17.81 g10.12 g6.32 g2.56 g
saturated fat4.176 g2.881 g1.801 g0.465 g
monounsaturated fat7.006 g3.371 g2.139 g0.979 g
polyunsaturated fat4.300 g2.488 g1.805 g0.589 g
Cholesterol75 mg60 mg73 mg68 mg
Minerals:
Calcium, Ca15 mg (1.5 %)29 mg (3%)13 mg (1.3%)40 mg (4%)
Iron, Fe1.57 mg (9 %)1.49 mg (8%)0.74 mg (4%)2.28 mg (13%)
Magnesium, Mg97 mg (24 %)36 mg (9%)38 mg (10%)41 mg (10%)
Phosphorus, P278 mg (28 %)160 mg (16%)271 mg (27%)318 mg (32%)
Potassium, K401 mg (9 %)521 mg (11%)554 mg (12%)554 mg (12%)558 mg (12%)
Zinc, Zn0.94 mg (6 %)0.86 mg (6%)0.62 mg (4%)0.72 mg (5%)
Copper, Cu0.094 mg (5 %)0.119 mg (6%)0.065 mg (3%)0.033 mg (2%)
Manganese, Mn0.020 mg (1 %)0.019 mg (1%)0.012 mg (0.6%)0.006 mg (0.3%)
Selenium, Se51.6 mcg (74 %)46.8 mcg (67%)40.6 mcg (58%)46.8 mcg (67%)
Vitamins:
Vitamin C0.4 mg (0.7 %)2.1 mg (4%)1.6 mg (3%)1.6 mg (3%)
Thiamine (Vit. B1)0.159 mg (11 %)0.135 mg (9%)0.130 mg (9%)0.115 mg (8%)
Riboflavin (Vit. B2)0.412 mg (24 %)0.540 mg (32%)0.210 mg (12%)0.580 mg (34%)
Niacin (Vit. B3)6.850 mg (34 %)10.667 mg (53%)5.00 mg (25%)10.462 mg (52%)
Pantothenic acid (B5)0.990 mg (10 %)0.381 mg (4%)0.870 mg (9%)0.968 mg (10%)
Vitamin B60.460 mg (23 %)0.381 mg (19%)0.460 mg (23%)0.510 mg (26%)
Folate (Vit. B9)2 mcg (0.5 %)2 mcg (0.5%)1 mcg (0.3%)9 mcg (2%)
Vitamin B1219.00 mcg (316 %)4.23 mcg (71%)7.00 mcg (116%)18.00 mcg (300%)
Vitamin A180 IU (4 %)77 IU (1.54%)109 IU (2%)839 IU (17%)
Vitamin E-1.25 mg (6%)--
Vitamin D-457 IU (114%)--
Vitamin K-0.1 mcg (0.1%)--
Percentages are relative to US Recommended Daily Intake (RDI) for adults.
Source: USDA National Nutrient Database for Standard Reference

Author: Lana Soko






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