Fish, mackerel, Atlantic, raw
FDC 175119fillet (112 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 62 · -13 vs Fish & seafood medianRaw Atlantic mackerel earns a score of 62 of 100, a Good band that ranks it 48th of 60 in Fish & seafood. Its per-calorie strength comes mostly from protein, at 37% DV, with a further 18% DV of magnesium backing it up.
Mackerel is typically grilled, pan-seared, or smoked rather than eaten raw, and a single fillet runs about 112 grams. Its fat content, 13.9 grams per 100 grams, actually outweighs its carbohydrate and makes fat the dominant macronutrient here; shoppers wanting a leaner, higher-scoring fish from the same list might consider milkfish instead.
See how this score is calculated, build a plate around fish, mackerel, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 205 kcal | 10% |
| Total fat | 14 g | 18% |
| Saturated fat | 3.3 g | 16% |
| Cholesterol | 70 mg | 23% |
| Sodium | 90 mg | 4% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 19 g | 37% |
| Potassium | 314 mg | 7% |
| Calcium | 12 mg | 1% |
| Iron | 1.6 mg | 9% |
| Magnesium | 76 mg | 18% |
| Vitamin C | 0.4 mg | 0% |
| Vitamin A | 50 µg | 6% |
| Vitamin E | 1.5 mg | 10% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 230 kcal | 11% |
| Total fat | 16 g | 20% |
| Saturated fat | 3.7 g | 18% |
| Cholesterol | 78 mg | 26% |
| Sodium | 101 mg | 4% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 21 g | 42% |
| Potassium | 352 mg | 7% |
| Calcium | 13 mg | 1% |
| Iron | 1.8 mg | 10% |
| Magnesium | 85 mg | 20% |
| Vitamin C | 0.45 mg | 0% |
| Vitamin A | 56 µg | 6% |
| Vitamin E | 1.7 mg | 11% |
Source: USDA FoodData Central · Public domain
FDC 175119Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the fish & seafood median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Fish, milkfish, rawDensity 63 vs 62Fish, herring, Atlantic, rawDensity 64 vs 62Fish, flatfish (flounder and sole species), rawDensity 64 vs 62Original analysis by NutriVerdict
In the kitchen and how to use it
Atlantic mackerel is an oily fish with dark, richly flavored flesh, usually grilled, broiled, pan-seared, or smoked whole or in fillets. Its strong taste pairs well with acidic or sharp flavors that cut through the richness, such as lemon, vinegar, mustard, or tomatoes, and it appears in dishes ranging from Mediterranean grilled preparations to Japanese shime saba and Scandinavian smoked mackerel.
Fresh mackerel should smell clean and briny with firm flesh, and because of its higher fat content it spoils faster than leaner white fish, so it is best cooked within a day or two of purchase or kept frozen. A fillet (112 g) built around this fish delivers 18.6 g of protein per 100 g, 37% of the Daily Value, at 205 calories, a lean-protein centerpiece for a plate that also brings along some magnesium and vitamin E.
Frequently asked questions about fish, mackerel
How many calories are in Atlantic mackerel?
Raw Atlantic mackerel has 205 calories per 100 g.
Is mackerel a good source of protein?
Yes, it provides 18.6 g of protein per 100 g, equal to 37% of the Daily Value.
How should mackerel be stored and cooked?
Because it's an oily fish, mackerel spoils faster than leaner fish and should be used within a day or two or frozen; it's commonly grilled, broiled, or smoked.