fish

Mackerel — Nutrition & Culinary Profile

Mackerel is an oily fish rich in omega-3 fatty acids with a strong, distinctive flavour.

Calories208kcal

Protein18.6g

Fat13.9g

Carbohydrates0g

Fiber0g

Sugar0g

Density1.05g/ml

Portion120g

Shelf life2days

Vitamins

A0mg

C0mg

D10.2mg

E1.5mg

K0mg

B10.05mg

B20.17mg

B38.7mg

B50.5mg

B60.5mg

B910.2mg

B1218.3mg

Minerals

Calcium38mg

Iron1.6mg

Magnesium59mg

Phosphorus266mg

Potassium450mg

Sodium50mg

Zinc0.7mg

Selenium45.6mg

Culinary profile

sweetness1

acidity2

bitterness3

umami6

aroma7

texturetender

Properties

glycemic index0

glycemic load0

ph6.2

smoke point120

water activity0.98

Diets

✓ keto✓ paleo✓ gluten free✓ mediterranean✓ low carb

Processing states

raw

Fresh, unprocessed ingredient. Store refrigerated.

205 kcal4°C24 hrs

boiled

Cooked in boiling water. Softer texture, some nutrient loss to water.

215.25 kcal4°C24 hrs

steamed

Steamed. Minimal nutrient loss, retains natural texture.

211.15 kcal4°C48 hrs

baked

Oven-baked. Moderate water loss, flavour concentration.

235.75 kcal4°C48 hrs

grilled

Grilled over high heat. Fat drips off, smoky flavour.

225.5 kcal4°C24 hrs

fried

Pan-fried or deep-fried in oil. Higher fat and calorie content.

256.25 kcal4°C24 hrs

smoked

Smoked. Extended shelf life, concentrated flavour, lower moisture.

266.5 kcal4°C168 hrs

frozen

Frozen at -18°C. Nutrition virtually unchanged. Thaw before use.

205 kcal-18°C2160 hrs

dried

Dried/dehydrated. Highly concentrated nutrients. Rehydrate before cooking.

610.35 kcal20°C4320 hrs

pickled

Pickled in brine or vinegar. Acidic taste, extended shelf life.

194.75 kcal4°C720 hrs

Best pairings

Lemon8.7 / 10

Dill8.5 / 10

Garlic8.2 / 10

Parsley8.0 / 10

Onion8.0 / 10

Olive oil8.0 / 10

Potato7.9 / 10

Tomato7.8 / 10

Vinegar7.5 / 10

Mustard7.5 / 10