Mackerel
Mackerel, cooked
Categories
| Macros | per 100 g |
|---|---|
| Calories | 228 kcal |
| Protein | 23.6 g |
| Fat | 15.8 g |
| Carbs | 0.0 g |
Cooked mackerel is an oily saltwater fish, commonly grilled, baked, or pan-fried and served as a main course across European, Japanese, and West African cuisines. Per 100 g, it provides 228 kcal, 23.6 g of protein, and 15.8 g of fat, with no carbohydrates or fibre. It is a notable source of potassium (401 mg per 100 g) and phosphorus (273 mg per 100 g), alongside an exceptionally high vitamin B12 content of 18 mcg per 100 g — well above the typical daily requirement — and 10.5 mg of niacin. No glycemic index applies, as mackerel contains no carbohydrates. It fits pescatarian, gluten-free, dairy-free, keto, paleo, Mediterranean, and low-FODMAP dietary patterns.
How many calories in cooked mackerel?
Cooked mackerel contains 228 kcal per 100 g. A typical fillet of around 150 g would provide approximately 342 kcal, most of which comes from its protein and fat content.
How much vitamin B12 is in mackerel?
Cooked mackerel contains 18 mcg of vitamin B12 per 100 g, making it one of the more concentrated food sources of this vitamin. The adult daily reference intake is around 2.4 mcg, so even a small serving covers it many times over.
Is mackerel keto-friendly?
Yes, cooked mackerel is well suited to a ketogenic diet. It contains 0 g of carbohydrates per 100 g, with 23.6 g of protein and 15.8 g of fat, fitting the high-fat, very-low-carb profile that keto requires.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 228 kcal |
| Protein | 23.6 g |
| Fat | 15.8 g |
| Carbs | 0 g |
| Sugars | 0 g |
| Fiber | 0 g |
| Starch | 0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 3.0 g |
| Monounsaturated | 3.7 g |
| Polyunsaturated | 2.3 g |
| Omega-3 | 1.4 g |
| Omega-6 | 0.13 g |
| Cholesterol | 75.0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 15.0 mg |
| Iron | 1.6 mg |
| Magnesium | 38.0 mg |
| Phosphorus | 273 mg |
| Potassium | 401 mg |
| Sodium | 83.3 mg |
| Zinc | 0.94 mg |
| Copper | 0.10 mg |
| Manganese | 0.020 mg |
| Selenium | 51.6 mcg |
| Iodine | 45.8 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 54.0 mcg |
| Retinol | 61.0 mcg |
| Vitamin C | 0.40 mg |
| Vitamin D | 7.7 mcg |
| Vitamin E | 0.71 mg |
| Thiamin (B1) | 0.14 mg |
| Riboflavin (B2) | 0.41 mg |
| Niacin (B3) | 10.5 mg |
| Pantothenic acid (B5) | 0.57 mg |
| Vitamin B6 | 0.51 mg |
| Folate (B9) | 2.0 mcg |
| Vitamin B12 | 18.0 mcg |
