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Mackerel nutrition facts

A typical portion of mackerel (1 cup; 135 g, grilled) has 300 calories and 34g of protein (USDA FoodData Central). USDA lists 16 descriptions of it: per 100 g they range from 105 calories (fish, king, raw) to 305 (fish, salted).

Nutrition Facts

Serving size1 cup (135g)
Amount per serving
Calories300
% Daily Value*
Total Fat 17g21%
Saturated Fat 4.5g23%
Trans Fat not declared
Cholesterol 80mg27%
Sodium 430mg19%
Total Carbohydrate 0g0%
Dietary Fiber 0g0%
Total Sugars 0g
Includes Added Sugars not declared
Protein 34g69%
Vitamin D 16mcg78%
Calcium 40mg3%
Iron 2mg11%
Potassium 700mg15%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g for Fish, mackerel, grilled, scaled to the portion. Check the USDA record.

Protein per 100 g
25.5g
more than 87% of 8,218 USDA reference foods
Calories per 100 g
221
more than 59% of reference foods
Sodium per 100 g
317mg
more than 74% of reference foods

1 cup weighs 135 g in USDA's record for Fish, mackerel, grilled (FDC 2706265); across 7 records of mackerel USDA weighs it at 135 to 190 g, so a linked record can show a different gram weight for the same measure.

Where the calories come from: 0% carbohydrate, 52% fat and 48% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

  • Vitamin B126.8 µg in 1 cup (135 g), 282% of the Daily Value
  • Selenium63 µg in 1 cup (135 g), 114% of the Daily Value
  • Niacin14 mg in 1 cup (135 g), 89% of the Daily Value
  • Riboflavin0.7 mg in 1 cup (135 g), 53% of the Daily Value
  • Vitamin B60.5 mg in 1 cup (135 g), 31% of the Daily Value
  • Choline115 mg in 1 cup (135 g), 21% of the Daily Value
  • Copper0.2 mg in 1 cup (135 g), 18% of the Daily Value
  • Phosphorus215 mg in 1 cup (135 g), 17% of the Daily Value
  • Vitamin E2.2 mg in 1 cup (135 g), 14% of the Daily Value
  • Thiamin0.2 mg in 1 cup (135 g), 14% of the Daily Value
  • Magnesium49 mg in 1 cup (135 g), 12% of the Daily Value
  • Zinc1.1 mg in 1 cup (135 g), 10% of the Daily Value

Source: USDA FoodData Central (FDC 2706265), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of mackerel USDA describes

Salted has the most calories per 100 g (305); the fewest: Fish, king, raw (105)

Calories per 100 g by USDA description of mackerelGrilled221Fish, king, cooked, dry heat134Pacific and jack… (FDC 171994)201Not further specified237Fish, Atlantic, cooked, dry heat262Fish, spanish, cooked, dry heat158Jack, canned, drained solids156Baked or broiled, coated245Calories per 100 g by USDA description of mackerelGrilled221Fish, king, cooked, dry heat134Pacific and jack… (FDC 171994)201Not further specified237Fish, Atlantic, cooked, dry heat262Fish, spanish, cooked, dry heat158Jack, canned, drained solids156Baked or broiled, coated245Calories per 100 g by USDA description of mackerelGrilled221Fish, king, cooked, dry heat134Pacific and jack… (FDC 171994)201Not further specified237Fish, Atlantic, cooked, dry heat262Fish, spanish, cooked, dry heat158Jack, canned, drained solids156Baked or broiled, coated245Calories per 100 g by USDA description of mackerelGrilled221Fish, king, cooked, dry heat134Pacific and jack… (FDC 171994)201Not further specified237Fish, Atlantic, cooked, dry heat262Fish, spanish, cooked, dry heat158Jack, canned, drained solids156Baked or broiled, coated245Calories per 100 g by USDA description of mackerelGrilled221Fish, king, cooked, dry heat134Pacific and jack… (FDC 171994)201Not further specified237Fish, Atlantic, cooked, dry heat262Fish, spanish, cooked, dry heat158Jack, canned, drained solids156Baked or broiled, coated245Calories per 100 g by USDA description of mackerelGrilled221Fish, king, cooked, dry heat134Pacific and jack… (FDC 171994)201Not further specified237Fish, Atlantic, cooked, dry heat262Fish, spanish, cooked, dry heat158Jack, canned, drained solids156Baked or broiled, coated245Calories per 100 g by USDA description of mackerelGrilled221Fish, king, cooked, dry heat134Pacific and jack… (FDC 171994)201Not further specified237Fish, Atlantic, cooked, dry heat262Fish, spanish, cooked, dry heat158Jack, canned, drained solids156Baked or broiled, coated245Calories per 100 g by USDA description of mackerelGrilled221Fish, king, cooked, dry heat134Pacific and jack… (FDC 171994)201Not further specified237Fish, Atlantic, cooked, dry heat262Fish, spanish, cooked, dry heat158Jack, canned, drained solids156Baked or broiled, coated245Calories per 100 g by USDA description of mackerelGrilled221Fish, king, cooked, dry heat134Pacific and jack… (FDC 171994)201Not further specified237Fish, Atlantic, cooked, dry heat262Fish, spanish, cooked, dry heat158Jack, canned, drained solids156Baked or broiled, coated245
Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.
All 16 USDA descriptions of mackerel, per 100 g
USDA descriptionCaloriesProteinFatSodium
Fish, mackerel, grilled22125.5 g12.3 g317 mg
Fish, mackerel, king, cooked, dry heat13426 g2.6 g203 mg
Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat20125.7 g10.1 g110 mg
Fish, mackerel, NFSSame values: Fish, mackerel, baked or broiled23724.9 g14.3 g322 mg
Fish, mackerel, Atlantic, cooked, dry heat26223.9 g17.8 g83 mg
Fish, mackerel, spanish, cooked, dry heat15823.6 g6.3 g66 mg
Fish, mackerel, jack, canned, drained solidsSame values: Fish, mackerel, canned15623.2 g6.3 g379 mg
Fish, mackerel, baked or broiled, coated24522.3 g13.1 g353 mg
Fish, mackerel, king, raw10520.3 g2 g158 mg
Fish, mackerel, Pacific and jack, mixed species, raw15820.1 g7.9 g86 mg
Fish, mackerel, spanish, raw13919.3 g6.3 g59 mg
Fish, mackerel, Atlantic, raw20518.6 g13.9 g90 mg
Fish, mackerel, salted30518.5 g25.1 g4,450 mg
Fish, mackerel, fried28417.2 g18.2 g409 mg

Every nutrient in this record (65)

The portion is 1 cup (135 g); % DV is for that portion.

Energy, macronutrients and sugars (12)
NutrientPer portionPer 100 g% DV
Protein34.4 g25.4 g69%
Total lipid (fat)16.6 g12.3 g21%
Carbohydrate, by difference0 g0 g0%
Energy298 kcal221 kcal
Alcohol, ethyl0 g0 g
Water80.1 g59.4 g
Total Sugars0 g0 g
Fiber, total dietary0 g0 g0%
Cholesterol82.3 mg61.0 mg27%
Fatty acids, total saturated4.65 g3.44 g23%
Fatty acids, total monounsaturated5.58 g4.14 g
Fatty acids, total polyunsaturated4.20 g3.11 g
Minerals (9)
NutrientPer portionPer 100 g% DV
Calcium, Ca40.5 mg30.0 mg3%
Iron, Fe1.98 mg1.47 mg11%
Magnesium, Mg48.6 mg36.0 mg12%
Phosphorus, P215 mg159 mg17%
Potassium, K695 mg515 mg15%
Sodium, Na428 mg317 mg19%
Zinc, Zn1.15 mg0.85 mg10%
Copper, Cu0.16 mg0.12 mg18%
Selenium, Se62.5 µg46.3 µg114%
Vitamins (23)
NutrientPer portionPer 100 g% DV
Retinol40.5 µg30.0 µg
Vitamin A, RAE41.9 µg31.0 µg5%
Carotene, beta5.40 µg4.00 µg
Carotene, alpha0 µg0 µg
Vitamin E (alpha-tocopherol)2.17 mg1.61 mg14%
Vitamin D (D2 + D3)15.7 µg11.6 µg78%
Cryptoxanthin, beta0 µg0 µg
Lycopene0 µg0 µg
Lutein + zeaxanthin0 µg0 µg
Vitamin C, total ascorbic acid2.70 mg2.00 mg3%
Thiamin0.16 mg0.12 mg14%
Riboflavin0.68 mg0.51 mg53%
Niacin14.2 mg10.5 mg89%
Vitamin B-60.53 mg0.39 mg31%
Folate, total2.70 µg2.00 µg
Vitamin B-126.78 µg5.02 µg282%
Choline, total115 mg85.0 mg21%
Vitamin K (phylloquinone)2.70 µg2.00 µg2%
Folic acid0 µg0 µg
Folate, food2.70 µg2.00 µg
Folate, DFE2.70 µg2.00 µg1%
Vitamin E, added0 mg0 mg
Vitamin B-12, added0 µg0 µg
Fatty acids (19)
NutrientPer portionPer 100 g% DV
SFA 4:00.022 g0.016 g
SFA 6:00.015 g0.011 g
SFA 8:00.0095 g0.0070 g
SFA 10:00.020 g0.015 g
SFA 12:00.039 g0.029 g
SFA 14:00.66 g0.49 g
SFA 16:02.81 g2.08 g
SFA 18:00.92 g0.68 g
MUFA 18:13.32 g2.46 g
PUFA 18:20.98 g0.72 g
PUFA 18:30.18 g0.14 g
PUFA 20:40.14 g0.10 g
PUFA 22:6 n-3 (DHA)1.59 g1.18 g
MUFA 16:10.82 g0.61 g
PUFA 18:40.21 g0.16 g
MUFA 20:10.57 g0.42 g
PUFA 20:5 n-3 (EPA)0.87 g0.65 g
MUFA 22:10.83 g0.61 g
PUFA 22:5 n-3 (DPA)0.21 g0.16 g

Source: USDA FoodData Central, FDC 2706265: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in mackerel?

300 in 1 cup (135 g) of grilled; 105 to 305 per 100 g across USDA's descriptions.

How much protein is in mackerel?

34g in 1 cup; 25.5 g per 100 g.

How much sodium is in mackerel?

430mg in 1 cup; 317 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation
what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label
the 5% and 20% Daily Value rule. fda.gov