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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.

Last reviewed: By Two oily fish.

  • SalmonEstimated satiety: 3 out of 5 · 208 kcal and 20.4 g of protein per 100 g (3.5 oz)
  • MackerelEstimated satiety: 3 out of 5 · 205 kcal and 18.6 g of protein per 100 g (3.5 oz)

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

Values per 100 g (3.5 oz). USDA descriptions: Atlantic salmon, farmed, raw; Atlantic mackerel, raw.
NutrientSalmon, per 100 g (3.5 oz)Mackerel, per 100 g (3.5 oz)
Calories208 kcal205 kcal
Protein20.4 g18.6 g
Carbohydrates0 g0 g
of which sugars0 g0 g
Fiber0 g0 g
Fat13.4 g13.9 g
of which saturated3.1 g3.3 g
Water64.9 g63.6 g
Protein per 100 kcal9.8 g9.1 g
Estimated satiety (1 to 5)33

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.

Values per typical serving of each food.
NutrientSalmon, 125 g (4.5 oz)Mackerel, 120 g (4 oz)
Calories260 kcal246 kcal
Protein25.5 g22.3 g
Carbohydrates0 g0 g
Fiber0 g0 g
Fat16.8 g16.7 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. USDA FoodData Central: Fish, salmon, Atlantic, farmed, raw (FDC ID 175167). U.S. Department of Agriculture, Agricultural Research Service. accessed .
  2. USDA FoodData Central: Fish, mackerel, Atlantic, raw (FDC ID 175119). U.S. Department of Agriculture, Agricultural Research Service. accessed .