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17 Fit Food calories Fish and seafood

Mackerel calories and nutrition facts

Per 100 g: 205 kcal — 18.6 g protein, 13.9 g fat and 0 g carbs.

Britain mostly buys mackerel as hot-smoked fillets, flaked into pâté or onto toast with horseradish, and it’s one of the oiliest everyday fish. Those fillets run to about 294 kcal per 100 g against 205 raw, so check which one is going in the log. A tin in tomato sauce makes a quick lunch, and every version here is rich in vitamin B12.

  • High in protein
  • Low salt
  • High in vitamin B12
  • High in vitamin D
Download on the App Store Nutrition per 100 g

  • Protein 37%
  • Fat 63%
  • Carbs 0%

In everyday portions

  • Typical serving · 150 g 308 kcal
  • 100 kcal is 49 g this much of it gives 100 kcal
  • 20 g of protein is 110 g this much to eat for 20 g of protein
  • Energy density Medium 2 kcal per gram: the lower it is, the more food you get for the same calories

All the variants

How the calories and macros change with the variety and the cooking. Values per 100 g.

VariantKcalProteinFatCarbs
Raw20518.613.90
Smoked29418.824.30
Baked26223.917.80
Salted30518.525.10
Fried18623.610.20
In tomato sauce22717.716.31.9
Canned in brine18921.611.40

Nutrition per 100 g

The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).

Variant of the food

Raw

Energy and macros

  • Energy 205 kcal 10%
  • Protein 18.6 g 37%
  • Fat 13.9 g 20%
  • Carbs available, without fibre 0 g 0%
  • Fibre 0 g
  • Salt 0.23 g 4%

Where the calories come from

  • Protein 37%
  • Fat 63%
  • Carbs 0%

Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.

Vitamins

  • Vitamin A 50 µg 6%
  • Vitamin D 16.1 µg 322%
  • Vitamin E 1.5 mg 13%
  • Vitamin K 5 µg 7%
  • Vitamin C 0.4 mg <1%
  • Vitamin B1 (thiamin) 0.176 mg 16%
  • Vitamin B2 (riboflavin) 0.312 mg 22%
  • Vitamin B3 (niacin) 9.1 mg 57%
  • Vitamin B5 (pantothenic acid) 0.856 mg 14%
  • Vitamin B6 0.399 mg 29%
  • Folate (B9) 1 µg <1%
  • Vitamin B12 8.7 µg 348%
  • Choline 65 mg

Minerals

  • Potassium 314 mg 16%
  • Calcium 12 mg 2%
  • Phosphorus 217 mg 31%
  • Magnesium 76 mg 20%
  • Iron 1.6 mg 12%
  • Zinc 0.63 mg 6%
  • Copper 0.073 mg 7%
  • Manganese 0.015 mg <1%
  • Selenium 44.1 µg 80%
  • Iodine 24 µg 16%
  • Sodium 90 mg 4%

EU criteria for nutrition claims

Which of them 100 g of this food meets under Regulation (EC) 1924/2006.

  • High in protein
  • Low salt
  • High in vitamin B12
  • High in vitamin D
  • High in selenium
  • High in vitamin B3
  • High in phosphorus
  • Source of vitamin B6
  • Source of vitamin B2
  • Source of magnesium
  • Source of iodine
  • Source of vitamin B1
  • Source of potassium

Smoked

Energy and macros

  • Energy 294 kcal 15%
  • Protein 18.8 g 38%
  • Fat 24.3 g 35%
  • Carbs available, without fibre 0 g 0%
  • Fibre 0 g
  • Salt 0.96 g 16%

Where the calories come from

  • Protein 26%
  • Fat 74%
  • Carbs 0%

Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.

Vitamins

  • Vitamin A no data
  • Vitamin D 5.2 µg 104%
  • Vitamin E 1.6 mg 13%
  • Vitamin K 0 µg 0%
  • Vitamin C 0 mg 0%
  • Vitamin B1 (thiamin) 0.14 mg 13%
  • Vitamin B2 (riboflavin) 0.35 mg 25%
  • Vitamin B3 (niacin) 10 mg 62%
  • Vitamin B5 (pantothenic acid) 0.52 mg 9%
  • Vitamin B6 0.5 mg 36%
  • Folate (B9) 8 µg 4%
  • Vitamin B12 9.9 µg 396%
  • Choline no data

Minerals

  • Potassium 312 mg 16%
  • Calcium 20 mg 2%
  • Phosphorus 267 mg 38%
  • Magnesium 29 mg 8%
  • Iron 1.1 mg 8%
  • Zinc 0.1 mg 1%
  • Copper 0.09 mg 9%
  • Manganese 0.02 mg 1%
  • Selenium 31.9 µg 58%
  • Iodine 46.5 µg 31%
  • Sodium 384 mg 16%

EU criteria for nutrition claims

Which of them 100 g of this food meets under Regulation (EC) 1924/2006.

  • High in protein
  • High in vitamin B12
  • High in vitamin D
  • High in vitamin B3
  • High in selenium
  • High in phosphorus
  • High in vitamin B6
  • High in iodine
  • Source of vitamin B2
  • Source of potassium

Baked

Energy and macros

  • Energy 262 kcal 13%
  • Protein 23.9 g 48%
  • Fat 17.8 g 25%
  • Carbs available, without fibre 0 g 0%
  • Fibre 0 g
  • Salt 0.21 g 3%

Where the calories come from

  • Protein 37%
  • Fat 63%
  • Carbs 0%

Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.

Vitamins

  • Vitamin A 54 µg 7%
  • Vitamin D 7.7 µg 154%
  • Vitamin E 0.71 mg 6%
  • Vitamin K no data
  • Vitamin C 0.4 mg <1%
  • Vitamin B1 (thiamin) 0.159 mg 14%
  • Vitamin B2 (riboflavin) 0.412 mg 29%
  • Vitamin B3 (niacin) 6.8 mg 43%
  • Vitamin B5 (pantothenic acid) 0.99 mg 16%
  • Vitamin B6 0.46 mg 33%
  • Folate (B9) 2 µg 1%
  • Vitamin B12 19 µg 760%
  • Choline no data

Minerals

  • Potassium 401 mg 20%
  • Calcium 15 mg 2%
  • Phosphorus 278 mg 40%
  • Magnesium 97 mg 26%
  • Iron 1.6 mg 11%
  • Zinc 0.94 mg 9%
  • Copper 0.094 mg 9%
  • Manganese 0.02 mg 1%
  • Selenium 51.6 µg 94%
  • Iodine 45.8 µg 31%
  • Sodium 83 mg 3%

EU criteria for nutrition claims

Which of them 100 g of this food meets under Regulation (EC) 1924/2006.

  • High in protein
  • Low salt
  • High in vitamin B12
  • High in vitamin D
  • High in selenium
  • High in vitamin B3
  • High in phosphorus
  • High in vitamin B6
  • High in iodine
  • Source of vitamin B2
  • Source of magnesium
  • Source of potassium
  • Source of vitamin B5

Salted

Energy and macros

  • Energy 305 kcal 15%
  • Protein 18.5 g 37%
  • Fat 25.1 g 36%
  • Carbs available, without fibre 0 g 0%
  • Fibre 0 g
  • Salt 11.1 g 185%

Where the calories come from

  • Protein 25%
  • Fat 75%
  • Carbs 0%

Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.

Vitamins

  • Vitamin A 47 µg 6%
  • Vitamin D 25.2 µg 504%
  • Vitamin E 2.4 mg 20%
  • Vitamin K 7.8 µg 10%
  • Vitamin C 0 mg 0%
  • Vitamin B1 (thiamin) 0.02 mg 2%
  • Vitamin B2 (riboflavin) 0.19 mg 14%
  • Vitamin B3 (niacin) 3.3 mg 21%
  • Vitamin B5 (pantothenic acid) no data
  • Vitamin B6 0.41 mg 29%
  • Folate (B9) 15 µg 8%
  • Vitamin B12 12 µg 480%
  • Choline 102 mg

Minerals

  • Potassium 520 mg 26%
  • Calcium 66 mg 8%
  • Phosphorus 254 mg 36%
  • Magnesium 60 mg 16%
  • Iron 1.4 mg 10%
  • Zinc 1.1 mg 11%
  • Copper 0.1 mg 10%
  • Manganese no data
  • Selenium 73.4 µg 133%
  • Iodine no data
  • Sodium 4,450 mg 185%

EU criteria for nutrition claims

Which of them 100 g of this food meets under Regulation (EC) 1924/2006.

  • High in protein
  • High in vitamin D
  • High in vitamin B12
  • High in selenium
  • High in phosphorus
  • Source of vitamin B6
  • Source of potassium
  • Source of vitamin B3
  • Source of vitamin E
  • Source of magnesium

Fried

Energy and macros

  • Energy 186 kcal 9%
  • Protein 23.6 g 47%
  • Fat 10.2 g 15%
  • Carbs available, without fibre 0 g 0%
  • Fibre 0 g
  • Salt 0.21 g 3%

Where the calories come from

  • Protein 51%
  • Fat 49%
  • Carbs 0%

Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.

Vitamins

  • Vitamin A no data
  • Vitamin D 12.3 µg 246%
  • Vitamin E no data
  • Vitamin K no data
  • Vitamin C no data
  • Vitamin B1 (thiamin) no data
  • Vitamin B2 (riboflavin) 0.29 mg 21%
  • Vitamin B3 (niacin) 10.5 mg 66%
  • Vitamin B5 (pantothenic acid) 0.49 mg 8%
  • Vitamin B6 0.58 mg 41%
  • Folate (B9) no data
  • Vitamin B12 12 µg 480%
  • Choline no data

Minerals

  • Potassium 323 mg 16%
  • Calcium no data
  • Phosphorus 273 mg 39%
  • Magnesium no data
  • Iron no data
  • Zinc 1 mg 10%
  • Copper 0.16 mg 16%
  • Manganese 0.06 mg 3%
  • Selenium 94.7 µg 172%
  • Iodine 107 µg 71%
  • Sodium 83.3 mg 3%

EU criteria for nutrition claims

Which of them 100 g of this food meets under Regulation (EC) 1924/2006.

  • High in protein
  • Low salt
  • High in vitamin B12
  • High in vitamin D
  • High in selenium
  • High in iodine
  • High in vitamin B3
  • High in vitamin B6
  • High in phosphorus
  • Source of vitamin B2
  • Source of potassium
  • Source of copper

In tomato sauce

Energy and macros

  • Energy 227 kcal 11%
  • Protein 17.7 g 35%
  • Fat 16.3 g 23%
  • Carbs available, without fibre 1.9 g <1%
  • Fibre 1 g
  • Salt 0.64 g 11%

Where the calories come from

  • Protein 31%
  • Fat 65%
  • Carbs 3%

Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.

Vitamins

  • Vitamin A no data
  • Vitamin D 2.4 µg 48%
  • Vitamin E 0.9 mg 8%
  • Vitamin K 0 µg 0%
  • Vitamin C 0 mg 0%
  • Vitamin B1 (thiamin) 0.06 mg 5%
  • Vitamin B2 (riboflavin) 0.16 mg 11%
  • Vitamin B3 (niacin) 4.5 mg 28%
  • Vitamin B5 (pantothenic acid) 0.6 mg 10%
  • Vitamin B6 0.3 mg 21%
  • Folate (B9) 19 µg 10%
  • Vitamin B12 7.5 µg 300%
  • Choline no data

Minerals

  • Potassium 326 mg 16%
  • Calcium 20 mg 2%
  • Phosphorus 135 mg 19%
  • Magnesium 25 mg 7%
  • Iron 1.1 mg 8%
  • Zinc 1 mg 10%
  • Copper 0.05 mg 5%
  • Manganese 0.06 mg 3%
  • Selenium 37.4 µg 68%
  • Iodine 63.8 µg 43%
  • Sodium 257 mg 11%

EU criteria for nutrition claims

Which of them 100 g of this food meets under Regulation (EC) 1924/2006.

  • High in protein
  • High in vitamin B12
  • High in selenium
  • High in vitamin D
  • High in iodine
  • Source of vitamin B3
  • Source of vitamin B6
  • Source of phosphorus
  • Source of potassium

Canned in brine

Energy and macros

  • Energy 189 kcal 9%
  • Protein 21.6 g 43%
  • Fat 11.4 g 16%
  • Carbs available, without fibre 0 g 0%
  • Fibre 0 g
  • Salt 1.2 g 20%

Where the calories come from

  • Protein 46%
  • Fat 54%
  • Carbs 0%

Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.

Vitamins

  • Vitamin A 76.2 µg 10%
  • Vitamin D 5 µg 100%
  • Vitamin E 0.97 mg 8%
  • Vitamin K 0.1 µg <1%
  • Vitamin C 0 mg 0%
  • Vitamin B1 (thiamin) 0.05 mg 5%
  • Vitamin B2 (riboflavin) 0.19 mg 14%
  • Vitamin B3 (niacin) 6.4 mg 40%
  • Vitamin B5 (pantothenic acid) 0.58 mg 10%
  • Vitamin B6 0.23 mg 16%
  • Folate (B9) 7.5 µg 4%
  • Vitamin B12 7.3 µg 293%
  • Choline no data

Minerals

  • Potassium 225 mg 11%
  • Calcium 128 mg 16%
  • Phosphorus 261 mg 37%
  • Magnesium 30.5 mg 8%
  • Iron 1.6 mg 11%
  • Zinc 1.3 mg 13%
  • Copper 0.13 mg 13%
  • Manganese 0.04 mg 2%
  • Selenium 31.9 µg 58%
  • Iodine 21.9 µg 15%
  • Sodium 485 mg 20%

EU criteria for nutrition claims

Which of them 100 g of this food meets under Regulation (EC) 1924/2006.

  • High in protein
  • High in vitamin B12
  • High in vitamin D
  • High in selenium
  • High in vitamin B3
  • High in phosphorus
  • Source of vitamin B6
  • Source of calcium

Fish and seafood

Among fish and seafood

The category in the 17 Fit catalog: 183 foods. Compared per 100 g.

  • More calories than 75% of fish and seafood.
  • More vitamin B12 than 80% of fish and seafood.
  • More vitamin D than 90% of fish and seafood.
  • More vitamin B3 than 90% of fish and seafood.
  • More vitamin B6 than 75% of fish and seafood.

Similar in composition

The foods with the nearest calories and macros.

The whole table: Fish and seafood

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Where these numbers come from

USDA FoodData Central (SR Legacy, USA), code 175119.

The vitamins and minerals it lacked come from BLS (Germany).

Carbs are available carbohydrates, without fibre, as on EU labels.

How we count