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Calories in Mackerel

Q: How many calories in mackerel?

Mackerel has 205 calories per 100g. A fillet (112g): ~230 kcal and 21g protein.

Updated July 2026 · Reviewed by CaloriesCalc Team · Source: USDA FoodData Central

205

kcal

per 100g

18.6

Protein

13.9

Fat

0.0

Carbs

Fiber

230

kcal per fillet (112g)

205

kcal per 100g

kcal per oz (28g)

Mackerel nutrition facts and calories per 100g

🐟Highest omega-3 per calorie — 2.6g/100g

💊Vitamin B12 — 269% Daily Value

☀️Vitamin D — 105% Daily Value

⚡Magnesium — 19% Daily Value

🔬Selenium — 74% Daily Value

💰Affordable omega-3 — cheap as canned tuna

🐟 Calculate Calories for Any Mackerel Weight

Weight100g

Nutrition Facts

Per 100g (cooked mackerel)

* % Daily Value based on a 2,000 kcal diet.

Quick summary: Mackerel contains 205 calories per 100g with 18.6g protein and 13.9g fat. It has the highest omega-3 content per calorie of any commonly available fish (2.6g EPA+DHA per 100g). Provides 269% of daily vitamin B12 and 105% of vitamin D per 100g. Very affordable and widely available as canned or smoked.

Vitamins & Minerals — per 100g

Nutrient	Amount	% Daily Value
Vitamin B12	6.48µg	270%
Vitamin D	16.1µg	161%
Selenium	44.1µg	80%
Niacin (B3)	9.1mg	57%
Phosphorus	217mg	17%
Magnesium	76mg	18%
Vitamin B6	0.40mg	24%
Potassium	314mg	7%
Iron	1.63mg	9%
Zinc	0.63mg	6%

Calories in Mackerel by Weight

Weight	Calories	Protein	Fat	Carbs

Macronutrient Breakdown — per 100g

Protein18.6g · 36% of calories

Fat13.9g · 61% of calories

Carbohydrates0.0g · 0% of calories

Atlantic mackerel: ~205 kcal/100g. King mackerel has more mercury and should be limited. Atlantic and Pacific mackerel are low mercury. Very high omega-3 content. Excellent canned option at low cost.

Micronutrient Highlights

🐟

Omega-3 (EPA+DHA)

2.6g

—

Highest of any commonly available fish per 100g

💊

Vitamin B12

6.48µg

270% DV

Almost 3× daily requirement per 100g

☀️

Vitamin D

16.1µg

161% DV

Richest food source of vitamin D

🔬

Selenium

44.1µg

80% DV

Antioxidant and thyroid

⚡

Magnesium

76mg

18% DV

Muscle and energy function

⚡

Potassium

314mg

7% DV

Blood pressure support

Mackerel Health Benefits

Highest Omega-3 of Any Common Fish

Atlantic mackerel provides 2.6g of EPA and DHA per 100g — more than salmon (2.2g), sardines (1.48g), or trout (0.7g). A 112g fillet covers the entire weekly omega-3 recommendation (1.75g) in a single meal. At a fraction of the cost of salmon, mackerel is arguably the most cost-effective omega-3 source available.

Vitamin B12 — 270% of Daily Value

Mackerel provides 6.48µg of B12 per 100g — 270% of the daily requirement. A single fillet provides more than twice the daily B12 need. This makes mackerel one of the most concentrated B12 foods available — second only to beef liver among common foods. Regular mackerel consumption is highly effective at maintaining B12 status.

Vitamin D — Richest Food Source

Mackerel provides 16.1µg of vitamin D per 100g — 161% of the daily value and one of the highest concentrations of any food. This makes it one of the most effective dietary sources of this critically important vitamin, which 40% of adults worldwide are deficient in. One fillet covers the daily vitamin D requirement with room to spare.

Magnesium for Performance and Sleep

Mackerel provides 76mg of magnesium per 100g — 18% of the daily value and significantly more than most fish. Magnesium is essential for over 300 enzyme reactions, ATP production, muscle contraction, and sleep regulation. Low magnesium is the second most common mineral deficiency after vitamin D, affecting an estimated 50% of adults in developed countries.

Mackerel vs Other Fish — Calorie Comparison

Is Mackerel Suitable for Your Diet?

✅

Weight loss

Good — very high nutrient density

✅

Keto

Yes — zero carbs, high omega-3

✅

Paleo

Yes

✅

Gluten-free

Yes

✅

Diabetic

Yes — zero carbs

✅

Heart health

#1 fish for omega-3 per calorie

❌

Vegan

❌

Vegetarian

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Frequently Asked Questions

How many calories in mackerel?

Mackerel has 205 calories per 100g. A fillet (112g): ~230 kcal and 21g protein.

Is mackerel high in omega-3?

Yes — mackerel has 2.6g of EPA+DHA per 100g — more than salmon (2.2g) and significantly more than most other fish. It has the highest omega-3-to-calorie ratio of any common fish.

Is mackerel better than salmon?

Mackerel has more omega-3 per 100g and more vitamin B12 and D than salmon. Salmon has astaxanthin and slightly more protein. Both are excellent fatty fish — mackerel is significantly cheaper.

Is mackerel high in mercury?

Atlantic and Pacific mackerel are low mercury — safe for regular consumption. King mackerel is high mercury and should be limited. Always choose Atlantic or Pacific mackerel.

Is mackerel keto?

Yes — zero carbs. High fat content aligns well with keto macros.

Is smoked mackerel healthy?

Yes but higher in sodium. Smoked mackerel retains omega-3, B12, and vitamin D. Sodium is ~700-900mg/100g vs 83mg for plain cooked. The omega-3 and nutrient benefits remain.

Sources

Nutrition values from USDA FoodData Central. Not medical advice.