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.
Estimated satietyHow it is calculated
Estimated satiety: 3 out of 5
| Starting point | +1 |
|---|---|
| Moderate energy density | 0 |
| A lot of protein per calorie | +2 |
Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.
- Prepared by
- Alex Gonzalez
- Last updated
- Next review
- Sources
- 9 primary
- Data
- USDA FDC 175119
No clinical review. No advertising from drug companies and no affiliate links.How we work
Nutrition facts
- Calories
- 246 kcal per serving
- 205 kcal per 100 g (3.5 oz)
- Protein
- 22.3 g per serving
- 18.6 g per 100 g (3.5 oz)
- Carbohydrates
- 0 g per serving
- 0 g per 100 g (3.5 oz)
- of which sugars
- 0 g per serving
- 0 g per 100 g (3.5 oz)
- Fiber
- 0 g per serving
- 0 g per 100 g (3.5 oz)
- Fat
- 16.7 g per serving
- 13.9 g per 100 g (3.5 oz)
- of which saturated
- 3.9 g per serving
- 3.3 g per 100 g (3.5 oz)
- Water
- 76.3 g per serving
- 63.6 g per 100 g (3.5 oz)
Source: USDA FoodData Central: Fish, mackerel, Atlantic, raw (FDC ID 175119), accessed September 23, 2026.
A typical 120 g (4 oz) serving provides about 246 kcal, 22.3 g of protein, and 0 g of fiber.
What it is and how to eat it
According to the Dictionary of the Spanish Language, caballa (mackerel) is a fish 30 to 40 cm long, blue and green with black stripes along the back, that lives in schools in the North Atlantic and is valued by the canning industry; the dictionary gives verdel, sarda and estornino as synonyms. It is sold fresh, frozen or canned. This page uses USDA's raw Atlantic mackerel, with 205 kcal, 18.6 g of protein and 13.9 g of fat per 100 g.
A 120 g (4.2 oz) raw serving provides 22.3 g of protein and 246 kcal with 16.7 g of fat. The 2025 nutrition advisory on GLP-1 therapy lists fish among the proteins to prioritize but suggests avoiding fatty foods in the first few days of treatment, when nausea is more likely: in the Wegovy trials it affected 43.9% of patients, against 16.1% on placebo, mostly during dose escalation. In those days half a serving, about 60 g (2.1 oz) with 11.2 g of protein, baked or grilled rather than fried, may sit better. If the smell bothers you, try it cold and flaked into a salad.
What the evidence says
It has 2.3 g of EPA and DHA per 100 g, so a 120 g serving provides about 2.8 g, more than ten times the 250 mg a day that EFSA considers an adequate intake for adults, and the EU authorizes saying that EPA and DHA contribute to the normal function of the heart, provided consumers are told the effect is obtained with 250 mg a day (Regulation (EU) No 432/2012). According to USDA it has 16.1 µg of vitamin D per 100 g, more than three times the EU reference value of 5 µg, and 8.71 µg of vitamin B12 (Regulation (EU) No 1169/2011). The FDA and EPA list Atlantic mackerel among the "best choices" in their mercury advice for pregnant and breastfeeding people and children but put king mackerel, a different species, among the choices to avoid, and the Spanish version of that advice calls it "macarela rey o caballa", so it pays to check the species. Mackerel is also not among the four species (swordfish, shark, bluefin tuna and pike) that Spain's food safety agency, AESAN, advises pregnant and breastfeeding women and children under 3 to avoid because of mercury.
Satiety
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
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.
Compare with…
Similar foods
Sources
Sources for the data on this page, with the access date.
- Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Fish, mackerel, Atlantic, raw (FDC ID 175119).accessed .
- InstitutionRoyal Spanish Academy and Association of Academies of the Spanish Language (RAE-ASALE).Diccionario de la lengua española (Dictionary of the Spanish Language, 23rd ed., online version): "caballa" (in Spanish).accessed .
- Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
- Drug labelEuropean Medicines Agency.Wegovy (semaglutide): EU Summary of Product Characteristics, section 4.8 (undesirable effects), current version.accessed .
- RegulatorEuropean Food Safety Authority (EFSA).EFSA NDA Panel. Scientific Opinion on Dietary Reference Values for fats, including saturated fatty acids, polyunsaturated fatty acids, monounsaturated fatty acids, trans fatty acids, and cholesterol. EFSA Journal. 2010;8(3):1461.accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods.accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EU) No 1169/2011 on the provision of food information to consumers (Annex XIII, nutrient reference values).accessed .
- RegulatorU.S. Food and Drug Administration (FDA) and U.S. Environmental Protection Agency (EPA).Advice about Eating Fish: For Those Who Might Become or Are Pregnant or Breastfeeding and Children Ages 1-11 Years.accessed .
- RegulatorMinistry of Social Rights, Consumer Affairs and 2030 Agenda (Spain).Recomendaciones de consumo de pescado (pez espada, tiburón, atún rojo y lucio) debido a la presencia de mercurio (Spanish Agency for Food Safety and Nutrition fish consumption advice on mercury; in Spanish).accessed .