How Many Calories in Mackerel? Nutrition Facts & Macros
One cooked Atlantic mackerel fillet (112g) has 293 calories
Protein 26.7g · Carbs 0g · Fat 19.9g
Mackerel is a nutrient-dense oily fish packed with healthy fats and protein. With 262 calories, 23.85g of protein, and 17.81g of fat per 100g, it offers an excellent fat-to-protein ratio that makes it ideal for keto and low-carb diets. Mackerel is one of the richest natural sources of vitamin B12 — a single 100g serving delivers 19.0 mcg (792% of the daily value). It is also loaded with omega-3 fatty acids (EPA 0.504g + DHA 0.699g = 1.2g total per 100g), selenium (51.6 mcg, 94% DV), and vitamin D (16.1 mcg, 80% DV). With zero carbohydrates, mackerel is a powerhouse food for anyone seeking nutrient density.
1096 kJ · per 100g · Water: 53.32 g
Calorie Calculator: Mackerel
112 g Mackerel contains 293 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 fillet, cooked (112g) | 293 kcal | 26.7g | 0g | 19.9g |
| 3 oz portion (85g) | 223 kcal | 20.3g | 0g | 15.1g |
| 100 grams | 262 kcal | 23.9g | 0g | 17.8g |
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Mackerel — Nutrition Facts
| Mackerel | per 100g |
|---|---|
| Calories | 262 kcal |
| Protein | 23.85 g |
| Fat | 17.81 g |
| Carbs | 0 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 83 mg |
| Potassium | 401 mg |
| Magnesium | 97 mg |
| Phosphorus | 278 mg |
| Vitamin C | 0.4 mg |
| Vitamin B6 | 0.46 mg |
| Folate | 2 mcg |
| Water | 53.32 g |
Source: USDA FoodData Central (FDC ID: 175120) · Data verified April 2026
Variations
Grilled or baked mackerel fillet
The base nutritional values listed are for Atlantic mackerel cooked by dry heat (grilled or baked without added fat). Per 100g: 262 kcal, 23.85g protein, 17.81g fat. Mackerel's rich natural oils keep it moist during grilling — no added fat is needed. The skin crisps beautifully on the grill and helps hold the fillet together. Season simply with lemon, salt, pepper, and fresh herbs. One of the best fish for grilling due to its firm, oily flesh that does not dry out. Cook to an internal temperature of 63°C (145°F).
Smoked mackerel
Smoked mackerel is slightly more calorie-dense at about 280–290 kcal per 100g due to water loss during the smoking process, which concentrates the nutrients. Protein rises to about 24–25g and fat to about 19–20g per 100g. Sodium content is significantly higher (typically 500–800 mg per 100g) due to the brining/salting step. The smoking process preserves the omega-3 fatty acids well. Smoked mackerel is convenient — it is fully cooked and ready to eat straight from the pack, perfect for salads, sandwiches, or as a quick protein snack. Available in hot-smoked (flaky) and cold-smoked (silky) varieties.
Canned mackerel in oil
Canned mackerel in oil is the most calorie-dense preparation at about 310–325 kcal per 100g (drained), as the fish absorbs some of the packing oil. Fat content rises to about 22–25g per 100g, while protein remains similar at 23–24g. The convenience and long shelf life make it an excellent pantry staple. When drained, the nutritional profile is closer to the base values. Canned mackerel retains its omega-3 content well — the canning process does not significantly degrade EPA and DHA. Choose mackerel canned in olive oil for additional monounsaturated fats, or in water/brine for fewer calories.
Dietary Perspectives
For Weight Loss
At 262 kcal per 100g, mackerel is calorie-dense compared to lean fish, but its exceptional nutrient density makes it valuable for weight loss when portioned correctly. A 3 oz serving (85g, 223 kcal) delivers 20.3g of protein and 15.1g of healthy fats — highly satiating per calorie. The combination of protein and omega-3 fats promotes fullness and reduces cravings. Studies show omega-3 fatty acids may support fat metabolism and reduce visceral fat. The extraordinary vitamin B12 content (792% DV per 100g) and selenium (94% DV) support thyroid function and energy metabolism — both crucial during calorie restriction. Choose grilled or baked mackerel without added oil to keep calories in check.
For Athletic Performance
Mackerel is a nutrient powerhouse for athletes. One fillet (112g) delivers 26.7g of complete protein for muscle recovery, plus 19.9g of anti-inflammatory omega-3-rich fats that support joint health and reduce exercise-induced inflammation. The exceptional vitamin B12 content (19.0 mcg per 100g, 792% DV) is critical for red blood cell production and oxygen delivery to working muscles. Selenium (51.6 mcg, 94% DV) supports exercise recovery and reduces oxidative stress from training. The high magnesium content (97 mg per 100g — unusual for fish) supports muscle contraction and energy production. Vitamin D (16.1 mcg, 80% DV) aids calcium absorption for bone health. Pair with complex carbs for post-workout glycogen replenishment.
For Keto
Mackerel is arguably the best keto fish available. With 0g net carbs, 17.81g of fat, and 23.85g of protein per 100g, it naturally fits ketogenic macros without needing any added fats — unlike lean fish that require butter or oil. One fillet (112g) provides a perfectly balanced 26.7g protein and 19.9g fat. The fat profile is exceptional: rich in anti-inflammatory omega-3 (EPA 0.504g + DHA 0.699g), with mostly monounsaturated (7.01g) and polyunsaturated (4.3g) fats. The extraordinary vitamin B12 (792% DV) supports energy and neurological function — especially important during keto adaptation when some people experience brain fog. Selenium (94% DV) supports thyroid metabolism. Vitamin D (80% DV) is often low on keto — mackerel helps. Pair with low-carb vegetables like asparagus, zucchini, or a simple green salad.
Frequently Asked Questions
How many calories are in mackerel?
One cooked Atlantic mackerel fillet (112g) contains about 293 calories. Per 100g, cooked mackerel has 262 calories. A 3 oz portion (85g) has about 223 calories. Mackerel is higher in calories than most fish because it is an oily fish — comparable to herring (262 kcal per 100g) and sardines (208 kcal), but significantly higher than lean fish like salmon (142 kcal), tuna steak (130 kcal), or cod (82 kcal). The calories come primarily from its high healthy fat content (17.81g per 100g), which is rich in omega-3 fatty acids.
How much protein and fat does mackerel have?
Per 100g, cooked mackerel provides 23.85g of protein and 17.81g of fat. One fillet (112g) delivers about 26.7g protein and 19.9g fat. The fat is predominantly healthy unsaturated fat — 7.01g monounsaturated and 4.3g polyunsaturated (including 1.2g omega-3). Only 4.18g is saturated fat. This makes mackerel one of the best fish for a balanced protein-to-fat ratio. Compared to salmon (19.84g protein, 6.34g fat), mackerel has more of both — making it more calorie-dense but also more nutrient-dense per serving.
Is mackerel good for keto?
Mackerel is an outstanding keto food. It contains 0g carbohydrates, 17.81g of fat, and 23.85g of protein per 100g. Unlike lean white fish that require added fats on keto, mackerel comes with its own generous supply of healthy fats — predominantly omega-3 and monounsaturated. One fillet (112g) provides 19.9g of fat and 26.7g of protein, fitting perfectly into ketogenic macros without any additional cooking fat needed. The high B12 and selenium content supports energy metabolism, which is especially important during keto adaptation.
Why is mackerel so high in vitamin B12?
Mackerel contains a remarkable 19.0 mcg of vitamin B12 per 100g — that is 792% of the daily value, making it one of the highest B12 sources in the entire food supply. Only certain organ meats (like liver) contain more B12 per serving. Vitamin B12 is essential for red blood cell formation, neurological function, and DNA synthesis. A single 3 oz serving (85g) delivers about 16 mcg — over 6 times the daily requirement. This makes mackerel especially valuable for people at risk of B12 deficiency, including older adults and those on restricted diets.
How much omega-3 is in mackerel?
Cooked Atlantic mackerel provides 1.2g of omega-3 fatty acids per 100g (EPA 0.504g + DHA 0.699g). One fillet (112g) delivers about 1.35g of combined EPA and DHA. This is comparable to salmon and puts mackerel among the top omega-3 fish available. EPA and DHA support heart health, reduce inflammation, and promote brain function. The American Heart Association recommends at least two servings of fatty fish per week — one mackerel fillet covers a significant portion of that recommendation. Mackerel is also far more affordable than salmon.
How does mackerel compare to salmon nutritionally?
Per 100g, mackerel has more calories (262 vs 142 kcal), more protein (23.85g vs 19.84g), and nearly three times the fat (17.81g vs 6.34g) compared to raw Atlantic salmon. Mackerel far exceeds salmon in vitamin B12 (19.0 mcg vs 3.2 mcg — nearly 6 times more), selenium (51.6 mcg vs 36.5 mcg), and vitamin D (16.1 mcg vs 11.0 mcg). Omega-3 content is comparable (mackerel 1.2g vs salmon 1.8g). Mackerel has significantly more magnesium (97 mg vs 29 mg). Both have zero carbs. Mackerel is generally much cheaper and more sustainable than wild salmon.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Mackerel | 262 | 23.85g | 0g | 17.81g |
| Sardines (Canned in Oil) | 208 | 24.62g | 0g | 11.45g |
| Herring (Pickled) | 262 | 14.19g | 9.64g | 18g |
| Salmon (Wild Atlantic) | 142 | 19.84g | 0g | 6.34g |
| Tuna Steak (Fresh, Grilled) | 130 | 29.15g | 0g | 0.59g |
per 100g
Per 100g, cooked mackerel has 262 kcal — an oily fish comparable to herring (262 kcal) and above sardines (208 kcal), salmon (142 kcal), and tuna steak (130 kcal). It stands out with 23.85g protein, 17.81g fat, 0g carbs, an extraordinary 19.0 mcg vitamin B12 (792% DV), 1.2g omega-3 (EPA+DHA), and 51.6 mcg selenium (94% DV).
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