Fish, mackerel, grilled
Common food
Photo: Wikipedia
Grilled mackerel is a robust, oily fish with a rich, savory flavor and a firm, meaty texture that holds up beautifully to high heat. Its golden, slightly charred skin gives way to tender, flaky flesh with a pronounced, satisfying 'fishy' taste. Nutritionally, it's a powerhouse of high-quality protein and heart-healthy fats, providing a significant dose of omega-3s with zero carbohydrates.
Calorie split: 48% protein · 0% carbs · 52% fat
↓ Full nutrition💚 Why it's loved
People love grilled mackerel for its bold, unapologetic flavor and satisfying, substantial texture. It's a quick, versatile centerpiece for meals, celebrated in coastal cuisines worldwide for its ability to transform a simple grill session into a feast.
⚠️ Watch-outs & how to enjoy it better
The strong, oily flavor can be off-putting to those sensitive to 'fishy' tastes, and it's a common allergen. To counteract, marinate in acidic ingredients like lemon juice or vinegar before grilling, or pair with sharp, fresh sides like a vinegar-based slaw or pickled vegetables to cut through the richness.
Key benefits
- Excellent source of complete protein (25.45g per 100g).
- Rich in long-chain omega-3 fatty acids (EPA & DHA).
- Provides essential nutrients like vitamin B12, selenium, and niacin.
- Naturally carb-free, making it ideal for low-carb and ketogenic diets.
- The high protein and fat content promotes strong satiety.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Mackerel is so oily that its flesh can actually go rancid quickly if not chilled properly; historically, it was often salted, smoked, or pickled immediately after catch for preservation.
Full nutrition (USDA data · scales with serving)
| Water | 59.4 g |
| Energy | 221 kcal |
| Protein | 25.4 g |
| Total lipid (fat) | 12.3 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 30.0 mg |
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 36.0 mg |
| Phosphorus, P | 159 mg |
| Potassium, K | 515 mg |
| Sodium, Na | 317 mg |
| Zinc, Zn | 0.85 mg |
| Copper, Cu | 0.12 mg |
| Selenium, Se | 46.3 ug |
| Vitamin C, total ascorbic acid | 2.0 mg |
| Thiamin | 0.12 mg |
| Riboflavin | 0.51 mg |
| Niacin | 10.5 mg |
| Vitamin B-6 | 0.39 mg |
| Folate, total | 2.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 2.0 ug |
| Folate, DFE | 2.0 ug |
| Choline, total | 85.0 mg |
| Vitamin B-12 | 5.0 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 31.0 ug |
| Retinol | 30.0 ug |
| Carotene, beta | 4.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 1.6 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 11.6 ug |
| Vitamin K (phylloquinone) | 2.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.4 g |
| SFA 4:0 | 0.02 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.03 g |
| SFA 14:0 | 0.49 g |
| SFA 16:0 | 2.1 g |
| SFA 18:0 | 0.68 g |
| Fatty acids, total monounsaturated | 4.1 g |
| MUFA 16:1 | 0.61 g |
| MUFA 18:1 | 2.5 g |
| MUFA 20:1 | 0.42 g |
| MUFA 22:1 | 0.61 g |
| Fatty acids, total polyunsaturated | 3.1 g |
| PUFA 18:2 | 0.72 g |
| PUFA 18:3 | 0.14 g |
| PUFA 18:4 | 0.16 g |
| PUFA 20:4 | 0.10 g |
| PUFA 20:5 n-3 (EPA) | 0.65 g |
| PUFA 22:5 n-3 (DPA) | 0.16 g |
| PUFA 22:6 n-3 (DHA) | 1.2 g |
| Cholesterol | 61.0 mg |
Amino acid profile (per 100g)
Estimated from Fish, fish sticks, frozen, prepared — USDA does not publish this profile for Fish.
| Tryptophan | 0.12 g |
| Threonine | 0.37 g |
| Isoleucine | 0.43 g |
| Leucine | 0.85 g |
| Lysine | 0.80 g |
| Methionine | 0.30 g |
| Phenylalanine | 0.47 g |
| Tyrosine | 0.29 g |
| Valine | 0.50 g |
| Arginine | 0.59 g |
| Histidine | 0.23 g |
| Alanine | 0.55 g |
| Aspartic acid | 0.82 g |
| Glutamic acid | 2.3 g |
| Glycine | 0.47 g |
| Proline | 0.78 g |
| Serine | 0.49 g |
| Hydroxyproline | 0.00 g |
FAQ
Why is my grilled mackerel so oily?
Mackerel is a naturally oily fish, which is what gives it its rich flavor and omega-3 benefits. The oil renders out during grilling, creating smoke and flare-ups. To manage this, grill over medium (not high) heat, keep the lid closed to avoid flare-ups, and consider grilling on a cedar plank or in a grill basket.
How do I reduce the strong 'fishy' taste?
The strong flavor comes from compounds like trimethylamine oxide. Marinating the fish for 30 minutes in an acidic medium (lemon juice, vinegar, buttermilk) or a brine (saltwater solution) before grilling can significantly mellow the taste. Using very fresh fish also helps.
Is grilled mackerel safe to eat every day?
While highly nutritious, mackerel (especially Atlantic mackerel) is higher on the food chain and can contain trace amounts of mercury. Most health authorities recommend consuming a variety of fish 2-3 times per week. Pregnant women and young children should follow specific FDA/EPA guidelines for low-mercury fish.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.21 kcal/g · 46% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.62 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.