Know what’s on your plate
Mackerel
Calories & nutrition facts
salt added
Nutrition facts
Per 100 g% DV- Calories 305 kcal —
- Protein 19 g 37%
- Carbohydrate 0 g 0%
- Fat 25 g 32%
- Saturated fat 7.1 g 36%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 4450 mg 193%
- Cholesterol 95 mg 32%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 47 µg 5%
- Vitamin C 0 mg 0%
- Vitamin D 25.2 µg 126%
- Vitamin E 2.4 mg 16%
- Vitamin K 7.8 µg 7%
- Thiamin (B1) 0.02 mg 2%
- Riboflavin (B2) 0.19 mg 15%
- Niacin (B3) 3.3 mg 21%
- Vitamin B6 0.41 mg 24%
- Folate (B9) 15 µg 4%
- Vitamin B12 12 µg 500%
- Choline 102 mg 18%
Minerals
- Calcium 66 mg 5%
- Iron 1.4 mg 8%
- Magnesium 60 mg 14%
- Phosphorus 254 mg 20%
- Potassium 520 mg 11%
- Zinc 1.1 mg 10%
- Copper 0.1 mg 11%
- Selenium 73.4 µg 133%
Similar foods
- Atlantic mackerelraw205 kcal / 100 g
- King mackerelraw105 kcal / 100 g
- Jack mackerelcanned, drained solids156 kcal / 100 g
- Mackerel in watertinned257 kcal / 100 g
- Mackerel in oiltinned267 kcal / 100 g
- Mackarelraw181 kcal / 100 g
- Mackrel fishsaltwater, prepared - sauce from vinegar, oil and spices, unsalted185 kcal / 100 g
- Mackerel in tomato saucecanned154 kcal / 100 g
- Poached mackerelw/ salt332 kcal / 100 g
- Steamed mackerel315 kcal / 100 g
Questions about Mackerel
How do you cook mackerel fillets without drying them out?
Pat the skin dry, season, then fry skin-side down in a hot pan with a little oil for 3–4 minutes. Turn and cook for 1–2 minutes more, until the flesh is opaque and flakes easily.
How can you tell if fresh mackerel is good to buy?
Look for clear, bright eyes, shiny skin and firm flesh that springs back when pressed. It should smell fresh and sea-like, not strongly fishy or sour.
Can you eat mackerel skin and bones?
The skin is edible and crisps up nicely when fried or grilled. Remove the row of fine pin bones from fillets with tweezers; whole cooked mackerel has larger bones that are easier to spot and lift away.
How should you store fresh mackerel?
Keep it covered in the coldest part of the fridge and cook it within a day of buying. If you will not use it then, freeze it promptly; thaw it in the fridge and cook it soon after.
What goes well with mackerel?
Its rich, savoury flavour pairs well with sharp or fresh ingredients: try lemon, horseradish, mustard, pickled onions or a crisp salad. Grilled mackerel is also good with new potatoes and green vegetables.
Can you eat mackerel raw?
Only use mackerel specifically prepared for raw eating, and keep it thoroughly chilled; ordinary fresh mackerel is best cooked. Cooking does not remove histamine that may build up if fish has been kept too warm, so buy it fresh and keep it cold.
Which nutrients stand out in mackerel?
Mackerel is high in vitamin B12, vitamin D and selenium: a 100 g portion provides 12 µg of vitamin B12, 25.2 µg of vitamin D and 73.4 µg of selenium.
Source: Canadian Nutrient File 5633 · per 100 g · carbohydrate per EU label, fibre excluded
