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Salmon vs mackerel

Salmon and mackerel have the same estimated satiety score: 3 out of 5. Their protein per calorie, calories, and fiber per 100 g are very close.

Two oily fish.

Prepared by
Last updated
Sources
2 primary
Data
USDA FDC 175167 and 175119

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Key differences

  • They provide similar protein per calorie: 9.8 g per 100 kcal for salmon and 9.1 g for mackerel.
  • Their energy density is similar: 208 kcal per 100 g for salmon and 205 for mackerel.
  • Neither provides any fiber.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Atlantic salmon, farmed, raw; Atlantic mackerel, raw.
NutrientSalmonserving: 125 g (4.5 oz)Mackerelserving: 120 g (4 oz)Difference
Calories208 kcal per 100 g (3.5 oz)260 kcal per serving205 kcal per 100 g (3.5 oz)246 kcal per serving−3 kcal per 100 g (3.5 oz)−14 kcal per serving
Protein20.4 g per 100 g (3.5 oz)25.5 g per serving18.6 g per 100 g (3.5 oz)22.3 g per serving−1.8 g per 100 g (3.5 oz)−3.2 g per serving
Carbohydrates0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving
of which sugars0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving
Fiber0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving
Fat13.4 g per 100 g (3.5 oz)16.8 g per serving13.9 g per 100 g (3.5 oz)16.7 g per serving+0.5 g per 100 g (3.5 oz)−0.1 g per serving
of which saturated3.1 g per 100 g (3.5 oz)3.8 g per serving3.3 g per 100 g (3.5 oz)3.9 g per serving+0.2 g per 100 g (3.5 oz)+0.1 g per serving
Water64.9 g per 100 g (3.5 oz)81.1 g per serving63.6 g per 100 g (3.5 oz)76.3 g per serving−1.3 g per 100 g (3.5 oz)−4.8 g per serving
Protein per 100 kcal9.8 g9.1 g−0.7 g
Estimated satiety (1 to 5)3 / 53 / 50

In bold, the value more favorable to satiety when the gap is clear. Difference: Mackerel minus Salmon. Source: USDA FDC 175167 and 175119.

Per typical serving

With typical servings, 125 g (4.5 oz) of salmon has about 260 kcal and 25.5 g of protein, and 120 g (4 oz) of mackerel about 246 kcal and 22.3 g.

To get 20 g of protein you would need about 98 g of salmon (204 kcal) or about 108 g of mackerel (220 kcal).

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

Which is more filling?

Salmon and mackerel have the same estimated satiety score: 3 out of 5.

  • Salmon: Moderate energy density; a lot of protein per calorie.
  • Mackerel: 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.

When to choose each one

Salmon

  • If you want more protein in a typical serving: 25.5 g in 125 g (4.5 oz).

Mackerel

On the numbers it does not stand out from salmon in protein, calories, or fiber, so taste, price, or habit can decide.

On a GLP-1 medication

Salmon. “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.

Mackerel. “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.

Full food pages

  • Salmon: every nutrient, frequently asked questions, and similar foods.
  • Mackerel: every nutrient, frequently asked questions, and similar foods.

Other comparisons

See all comparisons

Sources

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

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Fish, salmon, Atlantic, farmed, raw (FDC ID 175167).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Fish, mackerel, Atlantic, raw (FDC ID 175119).accessed .