Calories
205 kcal
10% of Daily kcal · moderate-calorie
Protein
19 g
37% RDI
Fat
14 g
3.3g sat fat
Carbs
0 g
0% RDI
Sugar
0 g
0% RDI
Fiber
0 g
0% RDI
Salt
0.1 g
1% RDI
Mackerel
Mackerel is an oily fish commonly used in Mediterranean, Japanese and Southeast Asian cuisines and is often enjoyed grilled, smoked or pan-fried. It is a rich source of long-chain omega-3 fatty acids, providing 2675mg per 100g, which support heart and brain health. Nutritionally, Mackerel is also a high-quality protein source and delivers substantial vitamin B12 and vitamin D, while being very low in carbohydrates; its fat composition is largely beneficial unsaturated fats, making it a heart-friendly seafood choice.
Lactose free · Gluten free · Unprocessed · ~0.60€/100g
Kinome Health Grade
S+
Optimal
-
Nutrition
Macronutrients per selected portion. Averaged from verified sources.
Nutrition quality
Scored against dietary guidelines. Tap rows for a deeper breakdown.
Composite score - weighted by current nutrition science
S+ · 10.0 / 10
Healthy alternatives
Ingredients that rank higher on the overall quality profile and might substitute well in some recipes.
Recipes featuring Mackerel
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Frequently asked
Q.01Are Mackerel healthy?
Yes, Mackerel are exceptionally healthy, earning an S Health Grade. They have a strong fat quality profile.
Q.03What NOVA processing level are Mackerel?
Mackerel are NOVA 1 - Unprocessed.
Q.05Are Mackerel lactose free?
Yes, Mackerel are lactose free.
Q.02What are the macros in Mackerel?
100g of Mackerel contain 205 kcal, 18.6g protein, 0g carbohydrates, 13.9g fat, and 0g fiber.
Q.04Are Mackerel gluten free?
Yes, Mackerel are gluten free.
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