Know what’s on your plate
King mackerel
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 105 kcal —
- Protein 20 g 41%
- Carbohydrate 0 g 0%
- Fat 2 g 3%
- Saturated fat 0.4 g 2%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 158 mg 7%
- Cholesterol 53 mg 18%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 218 µg 24%
- Vitamin C 1.6 mg 2%
- Thiamin (B1) 0.1 mg 8%
- Riboflavin (B2) 0.48 mg 37%
- Niacin (B3) 8.6 mg 54%
- Pantothenic acid (B5) 0.84 mg 17%
- Vitamin B6 0.44 mg 26%
- Folate (B9) 8 µg 2%
- Vitamin B12 15.6 µg 650%
Minerals
- Calcium 31 mg 2%
- Iron 1.8 mg 10%
- Magnesium 32 mg 8%
- Phosphorus 248 mg 20%
- Potassium 435 mg 9%
- Zinc 0.56 mg 5%
- Copper 0.03 mg 3%
- Manganese 0.01 mg 0%
- Selenium 36.5 µg 66%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 105 | 20 g | 0 g | 2 g |
| 1 × oz | 85 g | 89 | 17 g | 0 g | 1.7 g |
| 1 × fillet | 198 g | 208 | 40 g | 0 g | 4 g |
| 2 × oz | 170 g | 179 | 35 g | 0 g | 3.4 g |
| ½ × oz | 42.5 g | 45 | 8.6 g | 0 g | 0.9 g |
| 3 × oz | 255 g | 268 | 52 g | 0 g | 5.1 g |
| 4 × oz | 340 g | 357 | 69 g | 0 g | 6.8 g |
Similar foods
- Spanish mackerelraw139 kcal / 100 g
- Kingfishraw205 kcal / 100 g
- Mackarelraw181 kcal / 100 g
- Atlantic mackerelraw205 kcal / 100 g
- Mackerelsalt added305 kcal / 100 g
- Mackerel fleshonly, raw233 kcal / 100 g
- Queen crabraw90 kcal / 100 g
- King fish filletsaltwater, frozen, cooked, without oil, unsalted86 kcal / 100 g
- King salmonraw, alaska native187 kcal / 100 g
- Alaska king crabraw84 kcal / 100 g
Questions about King mackerel
How should you cook king mackerel so it stays moist?
Brush the fillet lightly with oil and grill or pan-fry it over medium-high heat for about 3–5 minutes per side, depending on thickness. Take it off the heat when the centre is just opaque and flakes easily; overcooking makes it dry.
Can you cook king mackerel on the barbecue?
Yes. Oil the fish and the clean grill grates, then barbecue fillets over a medium-hot grill for roughly 3–5 minutes per side; a skin-on fillet is less likely to break apart. A squeeze of lemon and herbs works well with its firm flesh.
What flavours go well with king mackerel?
Lemon or lime, garlic, chilli, ginger and fresh herbs such as coriander or parsley complement its rich flavour. Serve it with rice, potatoes or a crisp salad, or use it in fish tacos.
How can you tell if king mackerel is fresh?
Choose fish with a clean, mild sea smell, moist flesh that springs back when pressed, and clear, bright eyes if buying it whole. Avoid fillets that look dull, feel slimy or smell strongly fishy.
How should you store king mackerel?
Keep fresh king mackerel covered in the coldest part of the fridge and cook it within a day or two of buying. Freeze it well wrapped if you will not use it in that time, and thaw it in the fridge rather than on the worktop.
Can you eat king mackerel raw?
Only eat it raw if it has been handled and frozen specifically for raw consumption to reduce parasite risk; ordinary fresh fish is not automatically suitable. Because king mackerel can contain high levels of mercury, pregnant people and young children should avoid it.
Is king mackerel high in mercury?
Yes. King mackerel is a high-mercury fish, so pregnant people, those who may become pregnant, breastfeeding people and young children should choose lower-mercury fish instead.
What nutrients stand out in king mackerel?
It is particularly rich in vitamin B12 and selenium: a 100 g portion provides 15.6 µg of vitamin B12 and 36.5 µg of selenium. It also provides 20 g of protein per 100 g.
Source: USDA FoodData Central 175122 · per 100 g · carbohydrate per EU label, fibre excluded
