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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
A classic Goan delicacy featuring whole mackerel stuffed with a fiery, tangy recheado masala paste. The fish is coated in semolina and shallow-fried to crispy perfection, a true taste of coastal India.
A quintessential Goan delicacy featuring whole mackerel stuffed with a fiery, tangy red 'recheado' masala. Pan-fried to perfection for a crispy skin and succulent flesh, it's a burst of coastal flavors.
Yes, whole mackerel is an exceptionally healthy oily fish. It is packed with Omega-3 fatty acids for heart and brain health, and provides significant amounts of Vitamin D, B12, and selenium, which support the immune system and bone health.
A 100g serving of mackerel contains approximately 18.6g of high-quality protein and 11.9g of fat. While higher in fat than white fish, most of these are healthy unsaturated fats, including essential Omega-3s.
Yes, mackerel is excellent for keto and low-carb diets. It contains zero carbohydrates and is rich in healthy fats and protein, making it a nutrient-dense choice for maintaining ketosis.
Mackerel has a bold, savory, and distinctively 'fishy' flavor with a firm, oily texture. Its rich taste pairs well with acidic ingredients like lemon, lime, or vinegar, which help balance the natural oils.
Whole mackerel is best prepared by grilling, roasting, or pan-searing. Because it is an oily fish, it stays moist under high heat; simply score the skin, season with salt and citrus, and cook until the flesh is opaque and flakes easily.
While the large backbone is easy to remove after cooking, mackerel does contain small pin bones. You can ask a fishmonger to butterfly the fish to remove most bones, or carefully flake the cooked meat away from the skeleton while eating.
Look for bright, clear, bulging eyes and shiny, iridescent skin. The flesh should feel firm to the touch, and the fish should have a fresh, salty sea scent rather than a strong or sour 'fishy' odor.
Whole Mackerel is a versatile ingredient found in cuisines around the world. With 189 calories per 100g and 18.6 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the seafood category with complete nutrition information.
View all seafood →Discover 1 recipes featuring whole mackerel with step-by-step instructions.
Browse recipes →Atlantic mackerel is typically low in mercury and considered safe for regular consumption, including for pregnant women. However, larger species like King Mackerel can have higher mercury levels and should be eaten less frequently.
Fresh mackerel is highly perishable due to its oil content and should ideally be eaten the day it is purchased. If necessary, store it in the coldest part of the fridge for no more than 1-2 days.
Mackerel can be very effective for weight loss because its high protein and healthy fat content promote a feeling of fullness. While it has more calories (189 per 100g) than lean white fish, the nutrients it provides support metabolic health.