Fish, mackerel, spanish, raw
FDC 173673oz (85 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 68 · -7 vs Fish & seafood medianRaw Spanish mackerel posts a Nutrient Density Score of 68 of 100 (Good band), ranking 41st of 60 in Fish & seafood, a middling showing next to the category's median of 75. Protein is the standout, at 39% DV per 100 grams, in a fish that runs 139 calories per 100 grams raw.
It's a firm, oily fish suited to grilling or broiling, with a 3 ounce (85 gram) fillet a standard serving. Since it scores below the category median, cooks chasing more nutrient density per calorie from the seafood case might look to raw pink salmon instead, though mackerel remains a straightforward source of protein with zero carbohydrate or sugar on the label.
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 | 139 kcal | 7% |
| Total fat | 6.3 g | 8% |
| Saturated fat | 1.8 g | 9% |
| Cholesterol | 76 mg | 25% |
| Sodium | 59 mg | 3% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 19 g | 39% |
| Potassium | 446 mg | 9% |
| Calcium | 11 mg | 1% |
| Iron | 0.44 mg | 2% |
| Magnesium | 33 mg | 8% |
| Vitamin C | 1.6 mg | 2% |
| Vitamin A | 39 µg | 4% |
| Vitamin E | 0.69 mg | 5% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 118 kcal | 6% |
| Total fat | 5.4 g | 7% |
| Saturated fat | 1.6 g | 8% |
| Cholesterol | 65 mg | 22% |
| Sodium | 50 mg | 2% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 16 g | 33% |
| Potassium | 379 mg | 8% |
| Calcium | 9.4 mg | 1% |
| Iron | 0.37 mg | 2% |
| Magnesium | 28 mg | 7% |
| Vitamin C | 1.4 mg | 2% |
| Vitamin A | 33 µg | 4% |
| Vitamin E | 0.59 mg | 4% |
Source: USDA FoodData Central · Public domain
FDC 173673Original 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, salmon, pink, rawDensity 70 vs 68Fish, spot, rawDensity 70 vs 68Fish, swordfish, rawDensity 70 vs 68Original analysis by NutriVerdict
In the kitchen and how to use it
Spanish mackerel has a firmer texture and milder flavor than king mackerel, and it takes well to grilling, broiling, or pan-searing with the skin left on to help the fillet hold together and crisp up; it is also good smoked, blackened Cajun-style, or served very fresh in ceviche where the acid of citrus juice gently cooks the flesh. Its richer, oilier flesh pairs well with citrus, capers, tomatoes, olives, and Mediterranean herbs like oregano and parsley that cut through the fattiness and brighten the dish, and a quick pan sear leaves the skin crisp while keeping the interior moist since the fish's own oil bastes it as it cooks.
Fresh mackerel should smell clean and briny, with firm, shiny flesh and clear eyes if bought whole, and no fishy or ammonia-like odor, since oily fish spoils faster than lean whitefish; buy it as close to cooking day as possible or freeze it right away if it will not be cooked within a day or two. A typical 85g serving comes to about 118 calories, based on 139 calories per 100g, with 19.3g protein and 6.3g fat per 100g, giving a solid protein-to-calorie ratio for a fish-based dinner built around a single fillet plus a side of vegetables or grains, and its assertive flavor means it needs little more than salt, lemon, and a hot pan to shine.
Frequently asked questions about fish, mackerel
How many calories are in Spanish mackerel?
Raw Spanish mackerel has 139 calories per 100g, about 118 calories in a typical 85g serving.
Is Spanish mackerel a good source of protein?
Yes, it provides 19.3g protein per 100g, about 39% of the Daily Value.
How should you store fresh mackerel?
Because it is an oily fish that spoils faster than lean whitefish, use fresh mackerel within a day or two, or freeze it right away.