Know what’s on your plate
Mackerel
Calories & nutrition facts
smoked
Nutrition facts
Per 100 g% DV- Calories 300 kcal —
- Protein 18 g 36%
- Carbohydrate 0 g 0%
- Fat 25 g 32%
- Saturated fat 5.6 g 28%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 577 mg 25%
- Cholesterol 80 mg 27%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 49.5 µg 6%
- Vitamin C 0.18 mg 0%
- Vitamin D 6.1 µg 30%
- Vitamin E 0.54 mg 4%
- Vitamin K 0 µg 0%
- Thiamin (B1) 0.13 mg 10%
- Riboflavin (B2) 0.3 mg 23%
- Niacin (B3) 7.5 mg 47%
- Pantothenic acid (B5) 0.5 mg 10%
- Vitamin B6 0.4 mg 23%
- Biotin (B7) 5.3 µg 18%
- Folate (B9) 8 µg 2%
- Vitamin B12 10.6 µg 440%
- Choline 89 mg 16%
Minerals
- Calcium 17.5 mg 1%
- Iron 0.87 mg 5%
- Magnesium 26.1 mg 6%
- Phosphorus 172 mg 14%
- Potassium 260 mg 6%
- Zinc 0.5 mg 5%
- Copper 0.09 mg 10%
- Manganese 0.01 mg 0%
- Selenium 42 µg 76%
- Iodine 18 µg 12%
Similar foods
- Atlantic mackerelraw205 kcal / 100 g
- Mackerel filletsmoked301 kcal / 100 g
- Mackerel in tomato saucecanned154 kcal / 100 g
- Mackerel in oiltinned267 kcal / 100 g
- Mackerel in watertinned257 kcal / 100 g
- Mackarelraw181 kcal / 100 g
- Fishsmoked226 kcal / 100 g
- Mackrel fishsaltwater, prepared - sauce from vinegar, oil and spices, unsalted185 kcal / 100 g
- Herringsmoked216 kcal / 100 g
- Smoked eel328 kcal / 100 g
Questions about Mackerel
How do you cook mackerel in the oven?
Put the fillets skin-side up on a lightly oiled tray and bake at 200 °C for about 10–12 minutes, until the flesh is opaque and separates easily. For whole mackerel, allow around 20–25 minutes, depending on its size.
How can you tell when mackerel is cooked?
The flesh should turn opaque all the way through and separate into flakes when gently pressed with a fork. If you use a food thermometer, check that the thickest part reaches 63 °C.
How long does fresh mackerel keep in the fridge?
Keep it covered in the coldest part of the fridge and cook it within 1–2 days of buying it. To keep it longer, freeze it promptly; thaw it in the fridge and cook it soon after thawing.
What goes well with mackerel?
Its rich, oily flavour works especially well with sharp or fresh flavours: try lemon, vinegar, mustard, horseradish, capers or pickled onion. Serve it with potatoes, rye bread, a crisp salad or roasted vegetables.
Can you eat tinned mackerel straight from the tin?
Yes: it is already cooked, so you can flake it into a salad, put it on toast or stir it through warm potatoes. Drain it if you want a less oily result; mackerel in tomato sauce can be used as a quick pasta sauce.
Is smoked mackerel already cooked?
Hot-smoked mackerel is cooked and ready to eat. Cold-smoked mackerel is cured and smoked rather than fully cooked, so follow the pack’s storage and use instructions, especially once opened.
Can you freeze mackerel?
Yes. Wrap fresh mackerel tightly or seal it in a freezer bag, removing as much air as possible, and freeze it while still fresh. Thaw it in the fridge rather than on the worktop.
Is mackerel high in mercury?
Mackerel is generally a good choice among oily fish, but the advice can differ for king mackerel, which is a large species with higher mercury levels. Check which species you are buying, particularly if you are pregnant or choosing fish for a child.
Source: Frida (Denmark) 1220 · per 100 g · carbohydrate per EU label, fibre excluded
