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Calories in Mackerel Fish, Nutrition Facts and Benefits

How many calories in Mackerel fish? See below, the Mackerel calories for the different serving sizes. We provide you with Mackerel nutrition facts and the health benefits of Mackerel to help you lose weight and eat a healthy diet.

Mackerel is a very oily, strong tasting fish. Compared to other fish it is quite high in fat, approx. 18g per 100g of which 4g is saturated fat.

However, it is bursting with vitamins and minerals. A 3.5 ounce or 100g portion provides more than three times the recommended daily intake (RDI) of vitamin B12. It is also a fantastic source of vitamins A, B1-B3, B5, B6, iron, magnesium, phosphorus, potassium, zinc, copper, selenium as well as other vitamins and minerals. It is also full of protein.

Mackerel contains both omega-3 and omega-6 fatty acids and is therefore thought to be very good for the health of our heart. Other Mackerel benefits are believed to include lowering our bad cholesterol levels (LDL) and lowering blood pressure.

Compare calories in Mackerel with the other calories in fish.

Atlantic Mackerel
King Mackerel
Pacific Mackerel
Spanish Mackerel
Mackerel Nutrition

Mackerel, Atlantic, Raw

Refuse: 0%
Scientific Name: Scomber scombrus L.

Serving Size	Calories per Serving
100 grams	205 kcal (858 kJ)
1 fillet, 112 grams	230 kcal (961 kJ)
3 oz, 85 grams	174 kcal (729 kJ)

Calories in Mackerel, Atlantic, Cooked, Dry Heat

Refuse: 0%

Serving Size	Calories per Serving
100 grams	262 kcal (1096 kJ)
1 fillet, 88 grams	231 kcal (964 kJ)
3 oz, 85 grams	223 kcal (932 kJ)

Mackerel, King, Raw

Refuse: 0%
Scientific Name: Scombermorus cavalla (Cuvier)

Serving Size	Calories per Serving
100 grams	105 kcal (439 kJ)
0.5 fillet, 198 grams	208 kcal (869 kJ)
3 oz, 85 grams	89 kcal (373 kJ)

Calories in Mackerel, King, Cooked, Dry Heat

Refuse: 0%

Serving Size	Calories per Serving
100 grams	134 kcal (561 kJ)
0.5 fillet, 154 grams	206 kcal (864 kJ)
3 oz, 85 grams	114 kcal (477 kJ)

Mackerel, Pacific and Jack, Mixed Species, Raw

Refuse: 0%
Scientific Name: Scomber spp. and Trachurus spp.

Serving Size	Calories per Serving
100 grams	158 kcal (661 kJ)
1 fillet, 225 grams	356 kcal (1487 kJ)
3 oz, 85 grams	134 kcal (562 kJ)

Calories in Mackerel, Pacific and Jack, Mixed Species, Cooked, Dry Heat

Refuse: 0%

Serving Size	Calories per Serving
100 grams	201 kcal (841 kJ)
1 oz, boneless, 28.35 grams	57 kcal (238 kJ)
1 cubic inch, boneless, 17 grams	34 kcal (143 kJ)
1 fillet, 176 grams	354 kcal (1480 kJ)
3 oz, 85 grams	171 kcal (715 kJ)

Mackerel, Spanish, Raw

Refuse: 0%
Scientific Name: Scombermorus maculatus (Mitchill)

Serving Size	Calories per Serving
100 grams	139 kcal (582 kJ)
1 fillet, 187 grams	260 kcal (1088 kJ)
3 oz, 85 grams	118 kcal (495 kJ)

Calories in Mackerel, Spanish, Cooked, Dry Heat

Refuse: 0%

Serving Size	Calories per Serving
100 grams	158 kcal (661 kJ)
1 fillet, 146 grams	231 kcal (965 kJ)
3 oz, 85 grams	134 kcal (562 kJ)

Mackerel Nutrition Facts


Nutritional value per 100 g (3.5 oz)
Proximates:
Nutrients	Mackerel, Atlantic, cooked, dry heat	Mackerel, Pacific and jack, mixed species, cooked, dry heat	Mackerel, Spanish, cooked, dry heat	Mackerel, King, cooked,
Water	53.27 g	61.73 g	68.46 g	69.04 g
Energy	1096 kJ (262 kcal)	841 kJ (201 kcal)	661 kJ (158 kcal)	561 kJ (134 kcal)
Protein	23.85 g	25.73 g	23.59 g	26.00 g
Carbohydrates	0.00 g	0.00 g	0.00 g	0.00 g
Fiber	0.00 g	0.00 g	0.00 g	0.00
Total Fat:	17.81 g	10.12 g	6.32 g	2.56 g
saturated fat	4.176 g	2.881 g	1.801 g	0.465 g
monounsaturated fat	7.006 g	3.371 g	2.139 g	0.979 g
polyunsaturated fat	4.300 g	2.488 g	1.805 g	0.589 g
Cholesterol	75 mg	60 mg	73 mg	68 mg
Minerals:
Calcium, Ca	15 mg (1.5 %)	29 mg (3%)	13 mg (1.3%)	40 mg (4%)
Iron, Fe	1.57 mg (9 %)	1.49 mg (8%)	0.74 mg (4%)	2.28 mg (13%)
Magnesium, Mg	97 mg (24 %)	36 mg (9%)	38 mg (10%)	41 mg (10%)
Phosphorus, P	278 mg (28 %)	160 mg (16%)	271 mg (27%)	318 mg (32%)
Potassium, K	401 mg (9 %)521 mg (11%)	554 mg (12%)	554 mg (12%)	558 mg (12%)
Zinc, Zn	0.94 mg (6 %)	0.86 mg (6%)	0.62 mg (4%)	0.72 mg (5%)
Copper, Cu	0.094 mg (5 %)	0.119 mg (6%)	0.065 mg (3%)	0.033 mg (2%)
Manganese, Mn	0.020 mg (1 %)	0.019 mg (1%)	0.012 mg (0.6%)	0.006 mg (0.3%)
Selenium, Se	51.6 mcg (74 %)	46.8 mcg (67%)	40.6 mcg (58%)	46.8 mcg (67%)
Vitamins:
Vitamin C	0.4 mg (0.7 %)	2.1 mg (4%)	1.6 mg (3%)	1.6 mg (3%)
Thiamine (Vit. B1)	0.159 mg (11 %)	0.135 mg (9%)	0.130 mg (9%)	0.115 mg (8%)
Riboflavin (Vit. B2)	0.412 mg (24 %)	0.540 mg (32%)	0.210 mg (12%)	0.580 mg (34%)
Niacin (Vit. B3)	6.850 mg (34 %)	10.667 mg (53%)	5.00 mg (25%)	10.462 mg (52%)
Pantothenic acid (B5)	0.990 mg (10 %)	0.381 mg (4%)	0.870 mg (9%)	0.968 mg (10%)
Vitamin B6	0.460 mg (23 %)	0.381 mg (19%)	0.460 mg (23%)	0.510 mg (26%)
Folate (Vit. B9)	2 mcg (0.5 %)	2 mcg (0.5%)	1 mcg (0.3%)	9 mcg (2%)
Vitamin B12	19.00 mcg (316 %)	4.23 mcg (71%)	7.00 mcg (116%)	18.00 mcg (300%)
Vitamin A	180 IU (4 %)	77 IU (1.54%)	109 IU (2%)	839 IU (17%)
Vitamin E	-	1.25 mg (6%)	-	-
Vitamin D	-	457 IU (114%)	-	-
Vitamin K	-	0.1 mcg (0.1%)	-	-
Percentages are relative to US Recommended Daily Intake (RDI) for adults.