Nutrition facts · Fish and seafood
Calories in Mackerel (cooked)
Cooked mackerel has 262 calories per 100 g, and one 88 g fillet has 231 calories. Most of those calories come from fat (17.8 g per 100 g), with protein close behind at 23.9 g and no carbs at all.
Calories come from: Carbs 0% · Fat 63% · Protein 37%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 262 kcal | 23.9 g | 0 g | 17.8 g |
| 1 fillet | 88 g | 231 kcal | 21 g | 0 g | 15.7 g |
| 3 oz | 85 g | 223 kcal | 20.3 g | 0 g | 15.1 g |
Full nutrition (Per 100 g)
| Calories | 262 kcal |
|---|---|
| Protein | 23.9 g |
| Carbohydrates | 0 g |
| Fiber | 0 g |
| Fat | 17.8 g |
| of which saturated | 4.2 g |
| Sodium | 83 mg |
What changes the calories
- Cooking removes water, so cooked mackerel has more calories per gram than the same piece weighed raw.
- Pan-frying or brushing with oil or butter adds the calories of the fat it absorbs, while grilling or baking without added fat adds little.
- Eating the skin keeps more of the fish's fat in your portion, since some fat sits just under it.
- Fillet sizes vary a lot between fish, so a single fillet can be noticeably bigger or smaller than 88 g.
Tips for logging it accurately
- Weigh the mackerel after cooking and log it as cooked, so the weight matches the cooked-weight calorie figure.
- Log any oil, butter, marinade or sauce separately, since these aren't included in the plain fish values.
- In BerryFit, snap a photo of your plate and then adjust the portion to your weighed amount for a more accurate entry.
Log Mackerel (cooked) in seconds
Snap a photo of your meal or search for Mackerel (cooked) in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in a mackerel fillet?
One cooked mackerel fillet of 88 g has 231 calories, 21 g protein and 15.7 g fat. Larger or smaller fillets will scale up or down accordingly.
How much protein is in cooked mackerel?
Cooked mackerel has 23.9 g of protein per 100 g, and a 3 oz (85 g) portion has 20.3 g.
Does mackerel have any carbs?
No, cooked mackerel has 0 g of carbs and 0 g of fiber per 100 g. Breading, glazes or sauces would add carbs.
Is smoked mackerel higher in calories than cooked mackerel?
Smoked mackerel has 262 calories per 100 g, the same as cooked mackerel. Check labels on packaged smoked mackerel, as added oil or peppercorn coatings can change the numbers.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Fish, mackerel, Atlantic, cooked, dry heat, FDC ID 175120); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
