Mackerel is one of the most nutrient-dense fish you can add to your diet, packed with omega-3 fatty acids, high-quality protein, and essential vitamins like B12 and selenium. But if you're tracking calories or planning meals, you need to know exactly how much energy each slice provides. This calculator takes the guesswork out of portioning by letting you enter your slice weight and the type of mackerel you're eating.
Whether you're following a calorie-deficit plan, building muscle, or simply curious about your macros, this tool gives you a precise estimate of calories, protein, fat, and carbohydrates per slice. You can also adjust for preparation method—raw, grilled, smoked, or canned in oil—because cooking and processing change the nutritional profile significantly.
Use the quick-fill presets for common slice sizes, or enter your own weight in grams or ounces. The result includes a full macronutrient breakdown and a step-by-step explanation of the math, so you can trust every number. Perfect for meal prep, diet logging, and anyone who loves this flavorful fish.
🐟 Mackerel Calories Per Slice
How to Use This Tool
Enter the weight of your mackerel slice in grams or ounces, select the preparation method, and click Calculate. The tool instantly shows calories, protein, fat, and carbohydrates for that exact portion. Use the quick-fill buttons for common serving sizes like 50 g or 85 g (about 3 oz) to save time. You can also type any custom weight—for example, a thin slice from a fillet might weigh 30 g, while a thick steak could be 120 g.
If you're weighing your food, a simple kitchen scale gives the most accurate results. For canned mackerel, drain the oil or brine before weighing, because the liquid adds weight without contributing to the fish's nutrition. The calculator assumes the weight you enter is the edible portion only.
How It Works
The calculator uses standard nutritional values per 100 grams of edible portion, sourced from USDA FoodData Central. For raw Atlantic mackerel, that's approximately 205 kcal, 18.6 g protein, 13.9 g fat, and 0 g carbohydrates. Grilling and smoking remove some water, concentrating nutrients, so the values rise to about 262 kcal, 22 g protein, and 18.5 g fat per 100 g. Canned mackerel in oil (drained) sits around 250 kcal, 20 g protein, and 18 g fat.
The math is simple: multiply the per-100g values by your slice weight divided by 100. For example, a 75 g raw slice gives 75/100 × 205 = 153.75 kcal. The tool does this for all four macros automatically.
Worked Examples
Example 1: You eat a 60 g slice of grilled mackerel. Calories = 60/100 × 262 = 157.2 kcal. Protein = 13.2 g, fat = 11.1 g.
Example 2: A 40 g slice of smoked mackerel on your salad. Calories = 40/100 × 262 = 104.8 kcal. Protein = 8.8 g, fat = 7.4 g.
Example 3: Half a can of mackerel in oil, drained, weighing 85 g. Calories = 85/100 × 250 = 212.5 kcal. Protein = 17 g, fat = 15.3 g.
Tips & Best Practices
- Always weigh fish after cooking, because moisture loss changes the weight and calorie density.
- If you add oil, butter, or marinades, remember to count those extra calories separately.
- For canned mackerel, choose varieties packed in water or brine to cut fat and calories by about 20%.
- Use the per-slice numbers to build balanced meals—pair mackerel with leafy greens and whole grains for a satisfying plate.
Factors Affecting Accuracy
Nutritional values vary by species (Atlantic, Pacific, king mackerel) and by season. Farmed fish may have slightly different fat content than wild-caught. The values here are averages, so treat them as estimates rather than exact figures. For medical or clinical purposes, consult a registered dietitian.
Frequently Asked Questions
Is mackerel high in calories? Compared to white fish like cod, yes—mackerel is an oily fish with more fat and calories. But those fats are mostly heart-healthy omega-3s.
Can I eat mackerel every day? Yes, but be mindful of mercury levels, especially for king mackerel. Stick to Atlantic or Pacific mackerel and vary your protein sources.
Does smoking add calories? No, smoking itself doesn't add calories, but it removes water, making the fish more calorie-dense by weight. That's why smoked mackerel has higher per-100g values.
How many slices are in a typical fillet? A whole mackerel fillet (about 150 g) can be cut into 3–4 slices, depending on thickness. Use this calculator to sum up your total intake.
For more detailed nutrition data, see the USDA FoodData Central database.