Calories per serving
| Serving | Kcal | P | F | C |
|---|---|---|---|---|
| Piece of smoked fish for a sandwich, 30 g | 57 | 5.4 | 4.0 | 0.0 |
| 100 g | 191 | 18.0 | 13.2 | 0.0 |
| Serving, 150 g | 287 | 27.0 | 19.8 | 0.0 |
| Fillet of one fish, 250 g | 478 | 45.0 | 33.0 | 0.0 |
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FoodMate Score of the food
This is a score for the food on its own, by its composition per 100 g, using the same formula the app applies to a meal. On a plate with other foods the result will differ: buckwheat with vegetables scores higher than buckwheat alone.
How it changes with different cooking methods
| Version | Serving |
|---|---|
| Fresh or frozen | 286 kcal |
| Oven-baked | 345 kcal |
| Salted | 291 kcal |
| Cold-smoked | 332 kcal |
| Hot-smoked | 375 kcal |
Micronutrients
Values for a standard serving, as a percentage of the daily value for an adult.
| Nutrient | Per serving | % DV |
|---|---|---|
| Vitamin B12 | 13 mcg | 433% |
| Vitamin D | 24 mcg | 160% |
| Omega-3 | 3.4 g | 309% |
| Selenium | 66 mcg | 94% |
| Niacin (B3) | 13.5 mg | 68% |
How many calories are in 100 g of mackerel
Fresh Atlantic mackerel has about 191 kcal per 100 g: 18 g of protein and 13 g of fat, no carbs. But that is an average: spring fish after spawning is lean, 120-150 kcal, while autumn fish can reach 25-30% fat and up to 300 kcal. A 150 g serving is 287 kcal and 27 g of protein on average. The fillet of one fish weighs 200-300 g.
Cold- and hot-smoked mackerel
Smoked mackerel has more calories than fresh because it loses water. Cold-smoked is about 221 kcal per 100 g, hot-smoked about 250, and fatty fish up to 320. A 30 g piece for a sandwich is 66-75 kcal. Smoking adds no fat, but smoked fish is very salty, so it makes you thirsty and the scale may go up the next day because of water.
Baked and salted mackerel
Mackerel baked without oil comes out at about 230 kcal per 100 g: the fat stays in the fish while the water leaves. It needs no oil for baking, its own fat is enough. Salted mackerel is almost like fresh in calories, about 194 kcal, but very salty. Baked in foil with lemon and onion it is the lightest option, with no added fat.
What mackerel is good for
Mackerel is one of the most affordable fatty fish. A 150 g serving gives over two days of vitamin D and omega-3, several days of vitamin B12 and half a day of selenium. For weight loss it is better baked than smoked and in 100-150 g servings: it has more calories than cod or pollock, but keeps you full for a long time.
How to count your serving
Weigh the boneless fillet and multiply by 1.91 for fresh fish or by 2.2-2.5 for smoked. If the mackerel is on a plate with potatoes and salad, take a photo in MyFoodMate AI and the app counts the calories of the whole meal.