How Many Calories in Mackerel?
1 file de macrou la grătar (120g) = 314 kcal
Nutritional Values per 100g
Standard Serving
1 file de macrou la grătar (120g) contains 314 calories.
Best time: Lunch or dinner, 1-2 times per week for a steady Omega-3 intake
Benefits
- ✓One of the richest sources of Omega-3 (EPA and DHA) - surpasses salmon in essential fat content
- ✓Excellent source of complete protein (24g/100g), useful for satiety and maintaining muscle mass
- ✓Rich in vitamin D and vitamin B12, nutrients often deficient in modern diets
- ✓Contains selenium and coenzyme Q10, important for cellular protection and cardiovascular health
- ✓Affordable compared to salmon, making it a good alternative for regular Omega-3 intake
Considerations
- !More caloric than white fish (cod, trout) due to its higher fat content - portion carefully if counting calories
- !Smoked or canned-in-oil mackerel can have significantly more sodium and calories than fresh grilled mackerel
- !Contains more mercury than white fish - a maximum of 2-3 servings per week is recommended, especially for pregnant women
FitAzi Tip
FitAzi recommends mackerel as a cheaper alternative to salmon for Omega-3 intake. Grill or bake it with lemon and a little olive oil to preserve its nutritional profile - avoid smoked or oil-canned versions if you're watching calories.
Frequently Asked Questions
100g of grilled mackerel has 262 calories, with 24g protein, 0g carbs, and 18g fat. A medium fillet of 120g has about 314 calories - a portion rich in protein and Omega-3, but more caloric than white fish.
Both are excellent sources of Omega-3, but mackerel often has an even higher EPA and DHA content at a more affordable price. The main difference is that mackerel can accumulate more mercury, so limiting intake to 2-3 servings per week is recommended, similar to other large oily fish.
Want a complete meal plan?
FitAzi automatically calculates how much of each food you should eat for your goals.
Similar Foods
More from Meat & Fish
Helpful Articles
Disclaimer
Nutritional values shown are approximate and may vary depending on preparation method and origin. Consult a nutrition specialist for personalized recommendations.