Seafood
Mackerel nutrition facts
A 3 undetermined oz (85 g) serving of mackerel provides 223 calories, 20 g protein, 0 g carbohydrate, and 15 g fat — about 37% of its calories from protein, 0% from carbohydrate, and 63% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
Vitamins & minerals
Per serving (85 g)
- Vitamin C
- 0.34 mg
- Vitamin A (RAE)
- 45.9 mcg
- Thiamin (B1)
- 0.14 mg
- Riboflavin (B2)
- 0.35 mg
- Niacin (B3)
- 5.82 mg
- Vitamin B6
- 0.39 mg
- Folate (DFE)
- 1.70 mcg
- Vitamin B12
- 16.1 mcg
- Magnesium
- 82.5 mg
- Phosphorus
- 236 mg
- Zinc
- 0.80 mg
- Copper
- 0.08 mg
- Manganese
- 0.02 mg
- Selenium
- 43.9 mcg
Nutrition highlights
Per 3 undetermined oz (85 g), mackerel is an excellent source of Vitamin B12, Selenium, Protein, Niacin, Riboflavin, Vitamin B6, and Magnesium and a good source of Phosphorus and Thiamin.
Relatively high in Cholesterol per serving — worth noting if you are limiting them.
% of the FDA Daily Value per 3 undetermined oz (85 g) serving.
Key metrics
Nutrient density
Per 100 kcal, mackerel delivers about 8% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
- More protein than 91% of foods
- More magnesium than 89% of foods · 100% of seafood
- More potassium than 81% of foods · 71% of seafood
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest seafood to mackerel by nutrition (per 100 g), and how each differs.
Protein quality
As an animal-source protein, mackerel is a complete protein — it supplies all nine essential amino acids on its own, so it doesn’t need to be paired with another protein source.
Questions
- How many calories are in mackerel?
- A 3 undetermined oz (85 g) serving of mackerel has about 223 calories. Per 100 g, it has 262 calories — a high calorie density.
- How much protein is in mackerel?
- Mackerel provides about 20 g of protein per 3 undetermined oz (85 g) serving, which is 41% of the Daily Value — an excellent source.
- What are the macros in mackerel?
- Per serving, mackerel has roughly 20 g protein, 0 g carbohydrate, and 15 g fat. By calories, that is 37% protein, 0% carbohydrate, and 63% fat.
- Is mackerel high in protein?
- Mackerel has a protein density of about 9.1 g per 100 kcal, and 37% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in mackerel?
- Per 3 undetermined oz (85 g), mackerel is a notable source of Vitamin B12, Selenium, Niacin, Riboflavin, Vitamin B6, and Magnesium. The label above lists the full micronutrient profile with % Daily Values.
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References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 175120 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Mackerel Nutrition Facts.” https://www.nutrifactshub.com/foods/mackerel