Fish, mackerel, salted
FDC 168149piece (5-1/2" x 1-1/2" x 1/2") (80 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 5 · -70 vs Fish & seafood medianSalted mackerel earns a Nutrient Density Score of 5 of 100, placing it in the Low band and 59th of 60 in the Fish & seafood category, largely because the curing salt inflates its numbers even as its protein content shines through at 37% DV, alongside vitamin E at 16% DV and magnesium at 14% DV.
This is the salted, dried mackerel found in Caribbean and West African kitchens, typically soaked to draw out excess salt before it's flaked into rice dishes, stews, or callaloo. A single piece (about 80 g) delivers dense protein, but the curing process leaves it high in sodium at 4450 mg per 100 g and high in saturated fat at 7.2 g per 100 g, so those looking for a similarly protein-rich but gentler option might consider tuna salad 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 | 305 kcal | 15% |
| Total fat | 25 g | 32% |
| Saturated fat | 7.2 g | 36% |
| Cholesterol | 95 mg | 32% |
| Sodium | 4450 mg | 193% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 19 g | 37% |
| Potassium | 520 mg | 11% |
| Calcium | 66 mg | 5% |
| Iron | 1.4 mg | 8% |
| Magnesium | 60 mg | 14% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 47 µg | 5% |
| Vitamin E | 2.4 mg | 16% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 244 kcal | 12% |
| Total fat | 20 g | 26% |
| Saturated fat | 5.7 g | 29% |
| Cholesterol | 76 mg | 25% |
| Sodium | 3560 mg | 155% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 15 g | 30% |
| Potassium | 416 mg | 9% |
| Calcium | 53 mg | 4% |
| Iron | 1.1 mg | 6% |
| Magnesium | 48 mg | 11% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 38 µg | 4% |
| Vitamin E | 1.9 mg | 13% |
Source: USDA FoodData Central · Public domain
FDC 168149Original 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.
Salmon nuggets, cooked as purchased, unheatedDensity 44 vs 5Fish, sablefish, smokedDensity 44 vs 5Fish, tuna saladDensity 44 vs 5Original analysis by NutriVerdict
In the kitchen and how to use it
Salted mackerel is a cured preparation common in Japanese, Korean, Scandinavian and Caribbean kitchens, where whole or split mackerel fillets are packed in salt to firm the flesh and extend keeping time before cooking. It's typically grilled or pan-fried skin-side down until the skin crisps, then flaked over rice, or simmered into stews such as the Jamaican salt mackerel rundown. Before cooking, it's usually soaked in water for a few hours or overnight to draw out excess salt, which also softens the texture. The cured flesh turns firm and dense, with a pronounced savory, briny flavor that pairs well with citrus, scallions, chili and coconut milk based sauces.
A single 80 gram piece runs 305 calories with 18.5 grams of protein per 100 grams, so a small portion goes a long way in a meal built around rice or ground provisions. Salted mackerel carries 4450 mg of sodium per 100 grams, among the highest of any common food, which is exactly why the soaking step before cooking matters for controlling salt in the finished dish. Keep it sealed in the refrigerator, or frozen for longer storage, and treat it as an occasional strong-flavored protein rather than a daily staple given how salt-forward it is. It also contributes vitamin E (16% DV) and magnesium (14% DV) alongside its protein.
Frequently asked questions about fish, mackerel
How many calories are in salted mackerel?
Salted mackerel has 305 calories per 100 grams, or about 244 calories in an 80 gram piece.
Why is salted mackerel so high in sodium?
Curing mackerel in salt is what preserves the fish and firms its texture, which is why it carries 4450 mg of sodium per 100 grams and why cooks typically soak it before cooking to remove some of that salt.
How do you prepare salted mackerel before cooking?
It's usually soaked in water for several hours or overnight to reduce the salt, then grilled, pan-fried, or simmered into a stew.