Calories in Mackerel: Nutrition Facts & Serving Sizes
Per 1 fillet (112g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A 3 oz serving of mackerel (85g) contains 174 calories with 15.8g of protein and 11.8g of fat. Per 100g, mackerel provides 205 calories, 18.6g of protein, and 13.9g of fat with zero carbs. Mackerel is a fatty fish with an exceptional micronutrient profile. Vitamin B12 sits at 8.7mcg per 100g, covering 363% of the daily value (2.4mcg) in a single serving. Vitamin D is 16.1mcg per 100g (about 107% of the daily value), making mackerel one of the few dietary sources that meaningfully contributes to vitamin D status. Selenium is 44.1mcg per 100g (about 80% daily value). Niacin reaches 9.1mg per 100g (about 57% daily value). Magnesium is a solid 76mg (about 18% daily value). The fat content includes 3.4g of polyunsaturated omega-3 fatty acids per 100g, which is among the highest of any fish. Mackerel is an affordable, nutrient-dense alternative to salmon, providing similar omega-3 content at a fraction of the cost.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 3 oz (85g) | 174.3 | 15.8g | 0g | 11.8g | 0g |
| 1 fillet (112g) | 229.6 | 20.8g | 0g | 15.6g | 0g |
| 100g | 205 | 18.6g | 0g | 13.9g | 0g |
Track Mackerel in CaloBurner
Snap a photo to log calories and macros instantly.
Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 205 | 10% |
| Protein | 18.6g | 37% |
| Total Fat | 13.9g | 18% |
| Saturated Fat | 3.3g | 17% |
| Total Carbohydrates | 0g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 90mg | 4% |
| Cholesterol | 70mg | 23% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 3.3g | 1% |
| Cholesterol | 70mg | 23% |
| Calcium | 12mg | 1% |
| Iron | 1.6mg | 9% |
| Potassium | 314mg | 7% |
| Vitamin A | 50mcg | 6% |
| Vitamin C | 0.4mg | 0% |
| Vitamin D | 16.1mcg | 81% |
| Vitamin B6 | 0.4mg | 24% |
| Vitamin B12 | 8.7mcg | 363% |
| Magnesium | 76mg | 18% |
| Phosphorus | 217mg | 17% |
| Zinc | 0.6mg | 5% |
| Selenium | 44.1mcg | 80% |
| Folate | 1mcg | 0% |
| Thiamin (B1) | 0.2mg | 17% |
| Riboflavin (B2) | 0.3mg | 23% |
| Niacin (B3) | 9.1mg | 57% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Mackerel
Mackerel is one of the most nutritionally complete fish available. The vitamin B12 content at 8.7mcg per 100g is exceptional, providing over three times the daily requirement in a single serving. B12 supports nerve function, red blood cell production, and DNA synthesis. For anyone eating limited meat or dairy, mackerel is one of the best ways to maintain adequate B12 levels.
Vitamin D at 16.1mcg per 100g makes mackerel one of very few foods that meaningfully contributes to vitamin D status. Most people are deficient in vitamin D due to limited sun exposure, and mackerel is a reliable dietary source. Vitamin D supports calcium absorption, bone density, immune function, and testosterone production. Research links adequate vitamin D levels to improved muscle strength and reduced injury risk.
The omega-3 fatty acid content at 3.4g of polyunsaturated fat per 100g places mackerel alongside salmon as a top dietary omega-3 source. Omega-3s reduce systemic inflammation, support cardiovascular health, and have been shown to improve muscle protein synthesis rates when combined with adequate protein intake. Regular fatty fish consumption is one of the most evidence-backed dietary habits for cardiovascular protection.
Selenium at 44.1mcg per 100g supports thyroid hormone conversion and glutathione peroxidase activity. Niacin at 9.1mg per 100g is important for energy metabolism and has therapeutic effects on cholesterol at higher doses. Magnesium at 76mg per 100g supports muscle function and energy production.
At 205 calories and 18.6g of protein per 100g, mackerel delivers a strong protein-to-calorie ratio with exceptional micronutrient density. It is significantly cheaper than salmon while providing comparable nutritional benefits.
Dietary Considerations
Mackerel is naturally gluten-free, dairy-free, and paleo-friendly. It is not vegan or vegetarian. Mackerel is excellent for keto diets with zero carbs and a favorable high-fat, high-protein profile. For weight loss, mackerel is effective due to its high protein content (18.6g per 100g) and the satiety benefits of omega-3 fats. Fresh mackerel is lower in sodium (90mg per 100g) than canned varieties, which can range from 300 to 500mg per 100g. Mackerel is a fish allergen and should be avoided by those with fish allergies. Atlantic mackerel is a sustainably managed species in most regions and is a responsible seafood choice. King mackerel has higher mercury levels and should be limited, particularly for pregnant women.
Daily Intake (100g)
100g of mackerel provides 10% of a 2,000-calorie diet.
Track Your Intake
See how mackerel fits your personal calorie and macro targets.
Related Foods
Frequently Asked Questions
How many calories in mackerel?
Per 100g, mackerel contains 205 calories. A 3 oz serving (85g) has 174 calories with 15.8g of protein and 11.8g of fat. One mackerel fillet (112g) has about 230 calories. The higher calorie count compared to white fish like cod is due to mackerel's higher fat content, which also carries its valuable omega-3 fatty acids.
Is mackerel high in omega-3?
Yes, mackerel is one of the highest omega-3 fish available. It contains 3.4g of polyunsaturated fat per 100g, much of which is EPA and DHA omega-3 fatty acids. This is comparable to salmon and significantly higher than tuna, cod, or shrimp. Regular mackerel consumption supports cardiovascular health and reduces systemic inflammation.
Is mackerel good for weight loss?
Yes, mackerel is a strong choice for weight loss. At 205 calories and 18.6g of protein per 100g, it provides significant protein for muscle retention during a deficit. The omega-3 fats also reduce inflammation associated with intense training. Pair mackerel with vegetables for a complete, filling meal under 400 calories.
How much vitamin D is in mackerel?
Mackerel contains 16.1mcg of vitamin D per 100g, covering about 107% of the daily value. A 3 oz serving (85g) provides about 13.7mcg. This makes mackerel one of the best dietary sources of vitamin D, which is critical for bone health, immune function, and testosterone production. Most people are deficient in vitamin D and mackerel is one of the most effective foods to address this.
Is mackerel high in mercury?
Atlantic mackerel is a low-mercury fish and is safe to eat multiple times per week. King mackerel, however, is a high-mercury species and should be limited to one serving per month for adults and avoided by pregnant women. When buying mackerel, Atlantic mackerel (sometimes called Boston mackerel) is the safer, lower-mercury option.
How does mackerel compare to salmon nutritionally?
Mackerel and salmon are nutritionally very similar. Mackerel has slightly more protein (18.6g vs 15.3g per 100g for salmon) and a higher omega-3 content in many preparations. Mackerel has more vitamin B12 (8.7mcg vs about 3mcg for salmon). Salmon tends to have more vitamin D and astaxanthin (the antioxidant responsible for its pink color). Mackerel is typically 50 to 70% cheaper than salmon for comparable nutritional value.
Track Mackerel in Your Diet
Snap a photo of your meal and CaloBurner will calculate the exact calories and macros. No food weighing required.