Mackerel Nutrition Calculator — Atlantic, King, Spanish & Canned Variants

Atlantic mackerel contains 205 kcal and 13.89g fat per 100g raw, while King mackerel has just 105 kcal and 2.0g fat — essentially the same calorie density as cod ^[1]. Spanish mackerel sits between at 139 kcal with 6.3g fat. Logging generic 'mackerel' without specifying the species creates up to a 95% calorie error.

A 170g Atlantic mackerel fillet logs at 349 kcal, while the same weight of King mackerel logs at 179 kcal — a 170-calorie difference from a single species distinction. Select the exact mackerel species in this tool for accurate entries.

Atlantic mackerel delivers 2.67g omega-3 per 100g raw — more than Atlantic salmon (2.15g), herring (1.73g), and sardine (1.48g) ^[1][3]. King mackerel, despite its name, provides only 0.40g omega-3 — less than many lean fish species.

This 6.7-fold omega-3 gap between Atlantic and King mackerel is the largest intra-species nutritional difference in our fish calculator collection. A 170g Atlantic mackerel fillet provides 4.54g omega-3, while the same King fillet provides only 0.68g.

Atlantic mackerel provides 8.71mcg vitamin B12 per 100g raw, covering 363% of the daily value in a single 100g portion ^[1][4]. This is 2.7x more than Atlantic salmon (3.18mcg) and comparable to sardine (8.94mcg). Even King mackerel provides 6.28mcg (262% DV).

Combined with 16.1mcg vitamin D (107% DV) in Atlantic mackerel, a single 85g serving delivers 7.4mcg B12 (308% DV) and 13.7mcg vitamin D (91% DV) — both are nutrients where fish substantially exceeds all other common protein sources.

Canned mackerel with bones provides 241mg calcium per 100g — 20x more than fresh Atlantic fillet (12mg) and 24% of the daily value ^[1]. This calcium boost comes from bones that soften during the canning process and become fully edible.

Canned mackerel also concentrates selenium to 73.4mcg per 100g (133% DV), 66% higher than fresh. The trade-off is sodium: canned has 369mg per 100g vs. 90mg in fresh. Log canned variants specifically to capture these meaningful differences.

Atlantic mackerel provides 76mg magnesium per 100g raw (18% DV) — notably higher than salmon (26mg), cod (32mg), and tuna (50mg) ^[1]. Baked Atlantic mackerel concentrates this to 97mg per 100g (23% DV) due to moisture loss.

Combined with 1.63mg iron per 100g (4.8x more than salmon's 0.34mg), mackerel stands out among fish for mineral density. A 170g baked fillet provides 165mg magnesium and 2.67mg iron — meaningful contributions for daily mineral journaling.