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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Salted mackerel is highly nutritious, providing 18.5g of protein and heart-healthy omega-3 fatty acids per 100g. However, because it is cured with salt, it is very high in sodium; it should be consumed in moderation, particularly by those monitoring their blood pressure.
A 100g serving of salted mackerel contains approximately 18.5g of protein and 25.1g of fat. Most of this fat consists of healthy unsaturated fats, including EPA and DHA omega-3 fatty acids which support cardiovascular health.
Yes, salted mackerel is excellent for a keto or low-carb diet as it contains 0g of carbohydrates. Its high fat content (25.1g per 100g) and moderate protein make it an ideal choice for maintaining ketosis.
Yes, it is standard practice to soak salted mackerel in cold water for 2 to 24 hours before cooking, changing the water occasionally. This process removes the excess curing salt, making the fish more palatable and reducing the overall sodium content.
Salted mackerel has a very intense, savory, and salty flavor with a firm, meaty texture. Because it is an oily fish, it has a rich 'umami' profile that is much stronger than fresh white fish.
Salted mackerel should be kept in an airtight container in the refrigerator, where it can last for several weeks. For longer storage, it can be frozen for up to 3 months without significant loss of quality.
In its traditional form of fish and salt, salted mackerel is naturally gluten-free. However, always check the packaging of commercially prepared brands to ensure no gluten-containing preservatives or flavorings were added.
salted mackerel is a versatile ingredient found in cuisines around the world. With 305 calories per 100g and 18.5 grams of protein, it's a nutritious addition to many dishes.
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Browse recipes →It is an excellent source of Vitamin D for bone health, Vitamin B12 for nerve function, and selenium for antioxidant protection. The high omega-3 content is also beneficial for reducing inflammation and supporting brain health.
While the salt-curing process helps preserve the fish, it is generally recommended to cook salted mackerel (by grilling, frying, or boiling) after soaking it. Cooking ensures any potential bacteria are destroyed and improves the texture.
Check for a slimy texture, an overly pungent or sour ammonia-like smell, or visible mold. While the fish naturally has a strong scent, any 'off' odors or discoloration indicate that it is no longer safe to consume.
