Know what’s on your plate
Atlantic mackerel
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 205 kcal —
- Protein 19 g 37%
- Carbohydrate 0 g 0%
- Fat 14 g 18%
- Saturated fat 3.3 g 16%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 90 mg 4%
- Cholesterol 70 mg 23%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 50 µg 6%
- Vitamin C 0.4 mg 0%
- Vitamin D 16.1 µg 81%
- Vitamin E 1.5 mg 10%
- Vitamin K 5 µg 4%
- Thiamin (B1) 0.18 mg 15%
- Riboflavin (B2) 0.31 mg 24%
- Niacin (B3) 9.1 mg 57%
- Pantothenic acid (B5) 0.86 mg 17%
- Vitamin B6 0.4 mg 23%
- Folate (B9) 1 µg 0%
- Vitamin B12 8.7 µg 363%
- Choline 65 mg 12%
Minerals
- Calcium 12 mg 1%
- Iron 1.6 mg 9%
- Magnesium 76 mg 18%
- Phosphorus 217 mg 17%
- Potassium 314 mg 7%
- Zinc 0.63 mg 6%
- Copper 0.07 mg 8%
- Manganese 0.02 mg 1%
- Selenium 44.1 µg 80%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 205 | 19 g | 0 g | 14 g |
| 1 × fillet | 112 g | 230 | 21 g | 0 g | 16 g |
| 1 × oz | 85 g | 174 | 16 g | 0 g | 12 g |
| 2 × fillet | 224 g | 459 | 42 g | 0 g | 31 g |
| ½ × fillet | 56 g | 115 | 10 g | 0 g | 7.8 g |
| 3 × fillet | 336 g | 689 | 63 g | 0 g | 47 g |
| 4 × fillet | 448 g | 918 | 83 g | 0 g | 62 g |
Similar foods
- Atlantic chub mackerelraw135 kcal / 100 g
- Spanish mackerelatlantic, raw139 kcal / 100 g
- Mackarelraw181 kcal / 100 g
- Mackerelsalt added305 kcal / 100 g
- Atlantic codraw82 kcal / 100 g
- King mackerelraw105 kcal / 100 g
- Wild Atlantic salmonatlantic, wild, raw142 kcal / 100 g
- Horse mackerelraw105 kcal / 100 g
- Mackerel in watertinned257 kcal / 100 g
- Pacific and jack mackerelmixed species, raw158 kcal / 100 g
Questions about Atlantic mackerel
How do you cook Atlantic mackerel fillets in a pan?
Pat the skin dry, season, then fry skin-side down in a lightly oiled hot pan for about 4 minutes, pressing gently so the skin stays flat. Turn and cook for another 1–2 minutes, until the flesh is opaque and flakes easily.
How can you tell when Atlantic mackerel is cooked?
The flesh should turn opaque and separate easily into flakes; for a temperature check, the centre should reach 63 °C. Take care not to overcook it, as the fillets can dry out.
How should you store fresh Atlantic mackerel?
Keep it covered in the coldest part of the fridge and cook it within 1–2 days of buying. To keep it longer, wrap the fillets well and freeze them; thaw them in the fridge before cooking.
What goes well with Atlantic mackerel?
Its rich, oily flavour works well with sharp or fresh accompaniments such as lemon, pickled onions, horseradish, mustard and herbs. Serve it with boiled new potatoes, rye bread or a crisp salad.
Can you use Atlantic mackerel instead of cod?
Yes, but expect a much richer, oilier fish rather than cod’s mild, lean flesh. Atlantic mackerel has 14 g of fat per 100 g, compared with 0.67 g in Atlantic cod, so it suits grilling and robust sauces better than a delicate poaching broth.
How is Atlantic mackerel different from Atlantic chub mackerel?
Atlantic mackerel has more fat and less protein: 14 g and 19 g per 100 g, compared with 5.15 g fat and 22.1 g protein in Atlantic chub mackerel. Both are oily fish, but Atlantic mackerel has a richer taste.
Is Atlantic mackerel safe to eat raw?
Do not eat ordinary fresh Atlantic mackerel raw unless it has been prepared specifically for raw eating and frozen under appropriate conditions to control parasites. Cooking it thoroughly is the straightforward option.
Source: USDA FoodData Central 175119 · per 100 g · carbohydrate per EU label, fibre excluded
