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Meat, fish, and eggs

Mackerel

Mackerel provides 18.6 g of protein for 205 kcal per 100 g (3.5 oz), or 9.1 g of protein for every 100 kcal.

Last reviewed: By USDA description: Atlantic mackerel, raw

  • 205 kcalCalories per 100 g
  • 18.6 gProtein per 100 g
  • 0 gFiber per 100 g
  • Estimated satiety: 3 out of 5

Nutrition facts

A typical 120 g (4 oz) serving provides about 246 kcal, 22.3 g of protein, and 0 g of fiber.

Values for mackerel per 100 g (3.5 oz) and per typical serving of 120 g (4 oz).
NutrientPer 100 g (3.5 oz)Per serving (120 g (4 oz))
Calories205 kcal246 kcal
Protein18.6 g22.3 g
Carbohydrates0 g0 g
of which sugars0 g0 g
Fiber0 g0 g
Fat13.9 g16.7 g
of which saturated3.3 g3.9 g
Water63.6 g76.3 g

The typical serving is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources.

Satiety

Moderate energy density; a lot of protein per calorie.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

What to keep in mind on a GLP-1 medication

High in protein
It has at least 10 g of protein per 100 g and 6 g per 100 kcal. Protein is the most filling nutrient per calorie and helps preserve muscle mass during weight loss, which matters especially when a GLP-1 medication reduces your appetite.
Nutritious in small servings
It provides protein, healthy fats, or other nutrients in a small volume. That is practical when you eat little and every bite needs to count.

Frequently asked questions about mackerel

How much protein is in a 120 g (4 oz) serving of mackerel?

100 g (3.5 oz) of mackerel has 18.6 g of protein. A typical 120 g (4 oz) serving has about 22.3 g of protein. That is 9.1 g of protein per 100 kcal, which is why it carries our “High in protein” tag.

How many calories does a 120 g (4 oz) serving of mackerel have?

100 g (3.5 oz) of mackerel has 205 kcal. A typical 120 g (4 oz) serving has about 246 kcal. That is a moderate energy density.

Is mackerel filling?

Moderately: our estimated satiety score is 3 out of 5. It is based on: moderate energy density; a lot of protein per calorie. It is an estimate based on its composition, not a measurement in people.

What should I know about mackerel on a GLP-1 medication?

Based on our tags, this is what matters about mackerel on a GLP-1 medication. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little. These are general guidelines, not medical advice: everyone tolerates foods differently.

What counts as a normal serving of mackerel?

We use 120 g (4 oz) as a typical serving. That amount provides about 246 kcal, 22.3 g of protein, and 0 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

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Sources

Sources for the data on this page, with the access date.

  1. USDA FoodData Central: Fish, mackerel, Atlantic, raw (FDC ID 175119). U.S. Department of Agriculture, Agricultural Research Service. accessed .