Calorie content of mackerel

Everyone knows that fish is a valuable source of protein and vitamins for the health, beauty and youth of our body. Mackerel is no exception - a fish of the Mackerel family from the order Perch. It not only has unique taste and low calorie content, but this fish is also very nutritious and healthy.

Mackerel always moves and lives in a school. It can be found in the warm waters of the Black and Marmara seas, as well as near the American coast. There are several subspecies of mackerel, which got their name in accordance with their habitat and fishing: Atlantic, Australian, African and Japanese.

This noble, hearty fish goes well with a wide variety of foods, so a huge number of tasty and healthy dishes are prepared from it. However, despite the optimal calorie content of mackerel, its meat is quite fatty, especially in individuals from northern latitudes. Representatives of these areas have higher calorie content than fish caught in southern latitudes, so how many calories are in mackerel is significantly influenced by where it was caught.

In cooking, this fish can be found both fried, baked, stuffed, and smoked, salted, boiled and steamed. Naturally, the calorie content of mackerel varies greatly. Oddly enough, smoked, fried and baked mackerel will have the highest calorie content, while boiled and steamed fish will have the least “weight”. This option will be the most beneficial for the body, especially since it will not harm the figure.

So how many calories are in mackerel prepared in the most common ways, what is its composition and nutritional value, and how is it useful?

How many calories are in mackerel and what is its composition?

Despite the low calorie content of mackerel, it is still necessary to pay attention to the method of its preparation. In this case, raw fish is used as a basis. The calorie content of raw mackerel is 153 kcal per 100 grams. As we have already found out, the calorie content of smoked mackerel is quite high, in addition, such fish will contain more fat than, for example, boiled fish. This is especially true for those that have been hot smoked. The calorie content of smoked mackerel prepared in this way is 221 kcal, and with cold smoking it is only 150 kcal. Hence the conclusion that an equally important parameter for determining the calorie content of mackerel is the method of smoking it. This fish is not recommended for consumption if you are on a diet or are obese.

The calorie content of fried mackerel is also high: it is approximately 176 kcal. Baked mackerel contains approximately the same number of calories - 178 kcal, but it is considered healthier because no vegetable fats are added during baking, i.e. it is cooked in its own fat. The calorie content of boiled and steamed mackerel is about 163-167 kcal, and in salted fish it is about 182-184 kcal. All values ​​are given for a volume of 100 grams.

These caloric values ​​are explained by the rich composition and nutritional value of mackerel. Fresh fish per 100 grams contains 18 grams of protein and 13.2 grams of fat, as well as 4.2 grams of saturated fatty acids and 67.5 grams of water. However, despite this, it contains a lot of vitamins and minerals, which makes mackerel extremely healthy. It contains almost all vitamins (from vitamin A to PP), and minerals are presented in the form of micro- and macroelements: iron, zinc, fluorine, phosphorus, potassium, sulfur, calcium and others.

Calorie content of mackerel in dietary nutrition

If you are on a diet or simply watch your figure and health, then you need to know that fish is indispensable for dietary nutrition, as it is a source of nutrients, vitamins and minerals. The average calorie content of mackerel allows you to consume it in moderation, even if you have problems with excess weight. In this case, the main role is played by the method of its preparation.

Nutritionists recommend consuming boiled, baked, convection-fried or steamed fish in small quantities, because it does not contain added fats other than its own. In addition to the optimal calorie content of mackerel, this fish retains more useful substances and contains a lot of valuable Omega-3 fatty acids.

When eating on a diet, you should not eat smoked or fried mackerel: it contains a lot of excess fat and harmful substances, which not only affect your figure, but also your overall health.

Useful properties and contraindications of mackerel

The rich chemical composition undoubtedly has a positive effect on the functioning of vital processes in the body, regardless of the calorie content of mackerel. However, there are some contraindications to its use, namely: individual intolerance and allergic reactions to fish, exacerbations of heart and gastrointestinal diseases. Smoked, salted and fried mackerel is not recommended for those who have chronic liver and kidney diseases, but it can be replaced with boiled fish in small quantities. But for everyone else, mackerel is still very healthy.

It is recommended for use by people of all age groups, especially children, adolescents and pregnant women. Thanks to phosphorus, mackerel strengthens the musculoskeletal system and normalizes fat metabolism, which means that eating boiled fish in small doses promotes weight loss, so the calorie content of mackerel will be beneficial.

In addition, this fish takes part in increasing the amount of hemoglobin, destroying plaques in blood vessels, strengthening the immune system and nervous system, and also regulates blood sugar levels, improves memory and vision. Eating boiled mackerel has a positive effect on the digestive tract, hair and skin structure, as well as on our mood. On top of that, it helps DNA synthesis, strengthens the spinal cord and mucous membranes of the entire body.

The best diets:

Mackerel is an industrial fish of the mackerel family, a source of health and longevity. The meat of this product is very valuable - it contains all the microelements necessary for the active life of a person of any age. The fish has excellent taste; the calorie content of mackerel is approximately at an average level. The only thing that might be alarming is the high amount of fat, even with an average caloric content of mackerel.

This is a noble breed of fish, and it is very tasty. You can prepare a huge number of dishes from it. It contains many nutrients that have a positive effect on the condition of the human body. Due to the calorie content of mackerel, experts classify this product as a dietary product, since the fillet of this fish has unique beneficial properties. In order to find out the calorie content of mackerel, you need to know its composition. And these are groups of vitamins A, B, C, PP, K and H. In addition, the product also contains micro- and macroelements such as iron, zinc, potassium, phosphorus, magnesium and others. Polyunsaturated fatty amino acids called Omega-3 are present in large quantities. They determine the main beneficial properties of this fish.

How many calories are in mackerel?

Despite the fact that mackerel is a fairly fatty fish, per 100 g of this product there are 30 g of fat, the calorie content of mackerel is at an average level. But its calorie content may vary, depending on the period in which the fish was caught, as well as the area where it was caught. Fish caught in northern regions has a lower caloric content than mackerel caught in warmer ocean waters. At the same time, sea fish is a carrier of healthy unsaturated fatty acids, which neutralize the activity of free radicals in the body. The proteins found in this type of fish are very valuable, their amount is 18 g per 100 g of product. They are easily and quickly absorbed by the human body.

The average calorie content of mackerel is from 150 to 200 kcal per 100 grams of product. This figure is not too high. Since the average person, having eaten approximately 700 kcal of fish per day, can easily gain the daily norm of nutrients necessary for the body. But it is unlikely that anyone will want to eat only fish per day, so the amount of its consumption should be moderate.

It is the calorie content of mackerel that makes this product very popular in a healthy diet. Nutritionists advise people who are on a diet to eat more fish than meat, since it contains much more beneficial vitamins, as well as substances that promote weight loss.

How many calories are in mackerel? This question has always interested people who are forced to strictly monitor their figure. But it is not the calorie content of the fish that causes great harm to the figure, but the inability to cook it correctly. Most people are attracted by the extraordinary taste of smoked mackerel, which is quite high in calories. It is preferable to prepare it in other, more healthy ways, for example, baking or boiling. The calorie content of boiled mackerel is on average 124 kcal per 100 g of product.

Number of calories in mackerel casserole

Mackerel is a very tasty fish, it is especially useful if caught in the fall. During this period, the percentage of its fat content reaches 30. It is best to bake or smoke such fish. Fish casserole is very healthy. Mackerel goes well with vegetables. The number of calories in a casserole directly depends not only on the calorie content of the fish, but also on the products used to prepare the dish. If you use a lot of vegetables to prepare a fish casserole, the number of calories in the casserole will increase slightly, but the amount of nutrients will increase.

If you are on a diet, then steamed fish is best for you. This method allows you to preserve all the beneficial substances of the fish, which are necessary for losing weight and maintaining your figure. The calorie content of mackerel prepared in this way is 170 kcal per 100 g of product. Salted mackerel is very tasty, but its calorie content is very high, it reaches 305 kcal per 100 g of product, which is why it is highly not recommended to use it when losing weight.

The calories in a casserole may vary because the ingredients used to make it may also vary. Potatoes, mushrooms, cheese, onions, spices and other ingredients are often used for casseroles. The calorie content of these products is low, sometimes average. But when combined with fish, they become very high in calories. If you are losing weight, then it is better to eat dietary fish casseroles. It is not only delicious, but also good for your health.

What is the calorie content of smoked mackerel?

You can prepare a seafood product in different ways. The most common is to smoke mackerel; this dish is very tasty. But the calorie content of smoked mackerel is high. This type of preparation has its own nuances; if you smoke fish using the cold smoking method, the calorie content of mackerel will be 150 kcal per 100 g, and this is the average calorie content.

Any fish is very useful for people who want to lose extra pounds, since you can prepare a lot of dishes from it. The casserole is especially popular. The number of calories in the casserole is low, which has a positive effect not only on the body, but also on the figure, which is extremely important for women.

It must be remembered that it is not recommended to overuse fish in the diet. No matter how many calories there are in mackerel, consuming it in excess can negatively affect your figure.

4.8 out of 5 (6 Votes)

Mackerel is a highly sought after fish used in the cuisines of many countries. It is found in the Atlantic Ocean, as well as in some northern, Black and Mediterranean seas. She especially loves warm seas. It can be called a storehouse of useful substances and one of the most healthy seafood.

Benefit

This breed of fish is valued not only for its taste, but also for its rich chemical composition. It contains especially a lot of elements such as calcium, fluorine and phosphorus, which, as a rule, are rich in all seafood. Thanks to this, people who regularly consume mackerel will always have excellent hair, teeth, nails, and strong bones.

Another important advantage of the seafood delicacy is its richness in omega-3 fatty acids. This type of compound is very useful for the skin. In addition, it is this substance that maintains high elasticity of blood vessels, which means those who eat mackerel will not have problems with the cardiovascular system. Omega-3 fatty acids also help eliminate bad cholesterol from the body.

Among other things, fish also contains antioxidants. These substances prevent the formation of malignant cells, so it is recommended to eat it to prevent cancer.

Also, mackerel baked in foil is a source of such a rare mineral as selenium, which is vital for the normal functioning of the immune system. In addition, the fillet is very rich in B vitamins, which contribute to better absorption of oxygen by the body’s cells.

It is worth remembering that this fish is a source of protein, and it is absorbed quickly and easily, and its concentration is such that only 200 g of fillet can provide the body with its daily requirement.

In general, this seafood delicacy will be useful for everyone to eat - children who need a lot of vitamins and nutrients, elderly people who need to strengthen bones and blood vessels. It is also recommended to include mackerel in the diet for pregnant women who need enhanced nutrition and a lot of vitamins.

Contraindications

This product can cause harm if consumed if you have an allergy or intolerance. In smoked form, it is better to avoid it for people with kidney disease, liver disease, or hypertension. Otherwise, this tasty fish is harmless if you do not abuse it and eat it in reasonable quantities.

The nutritional value

The calorie content of mackerel baked in foil is average and per 100 g is equal to:

• calories - 165 kcal
• fats - 11 g
• carbohydrates - 0.6 g
• proteins - 16 g

When developing a menu, those who lead a healthy lifestyle will be interested in how many calories are present in one serving of this dish. With a serving weight of 250-260 g, this figure will be approximately equal to about 430 kcal, which is not so little.

For those on a diet

Mackerel is not only a very healthy and tasty seafood, but also very filling. This fish contains healthy fats and has an average calorie content, so even those who are on a diet can eat it regularly in reasonable quantities. The main thing is to consume the dish in the first half of the day, preferably for lunch, so that you have time to burn calories before the evening.

How to reduce calories

Since the fish is baked in foil without adding any other ingredients other than spices, its calorie content cannot be further reduced. Instead of the oven, you can also fry it on the grill, but this dish will have almost the same calorie content.

Yes, this fish cannot be called lean, however, no matter how paradoxical it may be, it is a dietary and incredibly healthy product. This is explained by the fact that, despite its rather impressive calorie content, mackerel has a very high level of protein, and its fat is the most valuable component. However, in order to saturate the body with elements exclusively necessary for health when eating seafood, you need to know everything about it and the methods of its processing.

Mackerel, aka mackerel

Often mackerel can be found under another name - Mackerel. Of course, you can’t call it a giant, but they can grow up to half a meter, although more often they do not exceed 30 cm in length.

This delicious fish is a relative of the perch, as evidenced by the distinctiveness of its color, namely vertical stripes on its blue-green back.

The entire body of mackerel is covered with tiny cycloid silver scales, but these cunning creatures tend to shed them when they are caught from the water, so they go on sale “naked,” which makes housewives incredibly happy.

The mackerel's element is the northern seas of the Atlantic, and its range stretches from Iceland to the Canaries, looking into the Baltic, as well as the North and Black Seas.

Nutritional and energy value of mackerel

It is never possible to guess for sure how many calories are in mackerel. This breed of fish is considered quite fatty, because per 100 g of its fillet there is about 30 g of fat, but it is worth clarifying that the fish gives out such data during the wintering period, since it fattens up at this time.

If you want to buy a more “slender” individual, then do it on hot summer days, when she is preparing for the beach season and “putting on weight”, because then the fat content level drops right up to 13 g / 100 g.

What is especially good is the complete absence of carbohydrates and an impressive protein content. However, the performance of fresh fish cannot be compared with the finished product. After all, during heat treatment, valuable protein can be lost, and along with it fat, which will affect the energy value of the seafood.

So how many calories are in boiled or boiled, salted, fried or smoked mackerel, and how does the kcal indicator change after certain culinary manipulations with fish?

The most healthy and harmless for the figure are considered to be dishes prepared by steaming or during the boiling process, when under the influence of temperature, excess fat leaves the meat, making it low-calorie, but this does not in any way affect the beneficial qualities of the product.

As for salted mackerel, the calories in such fish should not exceed the level of fresh meat, since neither salt nor water have additional energy value. However, spicy salting, where there is a place for sugar, and sometimes vegetable oil, can increase these numbers, which can be tracked in the calorie table.

Product	Calorie content (kcal)	Proteins (g)	Fat (g)	Carbohydrates (g)
Fresh mackerel	170-200	18	30-13	0
Cold smoked mackerel	150-180	23	20	0
Hot smoked mackerel	220-240
Salted mackerelIn oil	190-220	18,5	25	0
Lightly salted mackerel	160	19	18	0
Spicy salted mackerel	175-185	19	17	1
Boiled mackerel (boiled)	120-130	19	12	0
Mackerel baked in foil/Grilled	170-190	18,6	16	1,2
Fried mackerel	240-260	18,32	15	1,18
Mackerel stew	180-200	16,6	12,9	0,3
Steamed mackerel	155-170	18,3	13	0,09
Mackerel soup	135-140	2,5	1	2

What are the benefits of mackerel?

Something, but the substances necessary for humans cannot be taken away from this mistress of the seas. Assortment of vitamins (retinol, thiamine, riboflavin, vitamin B3, pyridoxine, folic acid, cobalamin, ascorbic acid, tocopherol, biotin, nicotinic acid), macro- (P, Cl, Na, S, Ca, Mg, K) and microelements ( Fe, Co, I, Cu, Mn, Ni, Mo, Zn, Cr, F) in this fish is so extensive that you never tire of being amazed at the beneficial properties of mackerel.

It increases the body's immune defense, stimulates metabolic processes, removes toxins and is an excellent carcinogen that fights cancer cells. In addition, this fish has the most beneficial effect on the state of the cardiovascular system, cleansing and strengthening blood vessels. Anyone, including diabetics, should especially lean on this seafood, which can lower blood glucose levels.

Tired of visiting the dentist? Eat the meat of this “Atlantic doctor”, and you will be happy in the form of strong teeth, and as a bonus, nails, bones and hair. In addition, fish of this breed must be included in the diet of pregnant and lactating women.

It is especially worth noting the benefits of mackerel for women as a hidden “elixir of youth”, because the most valuable fat in this product is able to form a dense collagen network and stimulate the rapid processes of regeneration of the epidermis, which, by the way, is especially effective for stretch marks. The point here is not at all about the magical capabilities of the fish, but about the abundant content of omega-3 polyunsaturated acids (4.2 g/100 g), which we desperately need, but our body is not able to produce them.

Smoked mackerel, we must pay tribute, is very, very tasty, but with regards to its beneficial properties, there is room for doubt. And the matter has absolutely nothing to do with its nutritional value or vitamin and mineral composition, but the whole trick is in the production technology.

It’s no longer a secret that the process of smoking seafood does not take place with the help of smoke, but with the use of chemical substances in which fish carcasses are soaked for a certain time, and mysteriously “put on the mantle” of smoked fish. However, the safety of counterfeit products is a controversial matter and such a product has nothing to do with conscientious smoking. Such mackerel is quite capable of causing harm to health, instead of the expected benefit.

In order not to run into “rotten meat” and be able to repel an unscrupulous supplier, when buying fish you should be guided by the following factors:

How to store fresh mackerel

• Fresh mackerel should be stored in the refrigerator; if it is not gutted, then the period of such exposure should not exceed 1 day, but if the fish is cleaned, then such storage can be increased to 2-3 days.
• The safety of goods in crushed ice increases significantly, up to 10-14 days.
• The fish can be stored in the freezer for 2-3 months, but after defrosting the meat will be loose.

• As for a hot smoked carcass, its “lifetime” in a refrigerator should not be more than 5 days, in a freezer - 3 weeks, and in vacuum packaging - 2 months.
• For cold smoked fish, the time period increases significantly: in the refrigerator - 14 days, in the freezer - 1 month, in a vacuum - 3 months.

How to store salted mackerel

If you couldn’t eat all the salted mackerel in one sitting, then you need to know how and how long you can store it.

• At a temperature of 6 o C, fish should not be kept without brine for more than 5 days, and it must be placed in a plastic bag.
• If you want to increase the freshness of your products, then use dry salting for this purpose. Rub the fresh carcass with a spicy mixture of salt, granulated sugar, pepper and coriander, put it in a glass container and fill it with sunflower oil. Be sure to choose a refrigerator as the place to keep such a dish, and you should not store such fish for more than 1 month.

Taste and benefits – these two words can describe mackerel. This fish is a frequent guest on our tables and the amount of things you can cook with it is simply mind-boggling.

Mackerel is quite fatty, as a result of which the calorie content of mackerel reaches 200 kcal, but this does not prevent it from being one of the most important products in the diet menu, due to its rich content of valuable chemical elements and protein.

This fish is usually classified as a “noble” variety. It belongs to the order Perciformes. Mackerel is a valuable source of nutrients, easily digestible proteins and amino acids, as well as beneficial fatty acids, mineral compounds and vitamins. It is useful to use at any age, during pregnancy and during breastfeeding, students and schoolchildren, athletes, scientists, elderly people - in a word, mackerel is useful for everyone.

This fish, like most fish, contains no carbohydrates. The calories in mackerel come from protein and fat.. Its proteins are absorbed by the body much better than proteins from animal or poultry meat. They make up almost 20% of the fish volume. Mackerel meat contains quite a lot of fats - depending on the time of year, season, habitat and other factors, fats can account for up to 1/3 of the volume of mackerel. At the same time, the calorie content of mackerel is not high - this fish is considered medium-calorie.

The fats that make up this fish are a source of extremely beneficial polyunsaturated fatty acids omega-3 and mega-6 for the human body, which improve health, preserve the beauty and youth of a person and prolong his life. In addition to proteins and fats, mackerel contains cholesterol, ballast substances, water and, of course, vitamins and mineral compounds.

Mackerel meat contains vitamins A, PP, B1, B2, B5, B6, B9, B12, C, E, H, D and K, as well as micro- and macroelements - iron, zinc, iodine, copper, manganese, chromium, fluorine , molybdenum, cobalt, nickel, sulfur, chlorine, phosphorus, potassium, calcium, magnesium and sodium. Such a rich composition makes this fish a real product of youth, beauty and health; its benefits for the human body are enormous.

How many calories are in mackerel

On average, the calorie content of mackerel ranges from 150 to 250 g. In fact, how many calories are in mackerel depends on where and when the fish were caught. For example, mackerel caught in winter contains much more calories than fish caught in summer, since in cold times the fish accumulates fat, which both warms and feeds it. Fish caught in winter, and even in northern latitudes, is the fattest and highest in calories, but it is also the most delicious.

The calorie content of mackerel, which contains a lot of fat, can reach up to 280 kcal per 100 g. In spring and autumn, or in southern latitudes, less fatty and less high-calorie fish are caught. The calorie content of mackerel caught in the south in the spring-autumn period is about 180-190 kcal per 100 g. For dietary nutrition, as well as in the presence of certain diseases, you should eat low-fat fish.

Useful and harmful properties of mackerel

Mackerel contains a fairly large amount of fat, and Although the calorie content of mackerel cannot be called low, it is nevertheless a very healthy fish, including for the figure. It is classified as a dietary product because it is well absorbed by the body and has many beneficial properties.

The fact that the meat of this fish is rich in healthy fatty acids has already been mentioned above. In addition, it contains vitamins and mineral compounds that make it extremely beneficial. Mackerel has a beneficial effect on the growth and development of children and adolescents; it is also useful for pregnant and lactating women, as it provides adequate nutrition for the fetus.

This fish is an effective remedy for the prevention of atherosclerosis, anemia, anemia, cancer, osteoporosis, diseases of the cardiovascular and nervous system. Due to the calorie content of mackerel, the meat of this fish is a valuable source of energy for humans., it makes muscles strong and resilient, which is why it is so valued by athletes and people whose activities involve physical work.

Mackerel meat is extremely beneficial for the musculoskeletal system, it contains substances that strengthen bones, help restore damaged tissues, strengthen the immune system, improve vision, increase brain efficiency, regulate blood sugar levels, improve memory and attention, increase stress resistance and eliminate sleep disturbances, and also contribute to the production of hormones, enzymes, and are involved in the synthesis of DNA and other important cells in our body.

Despite the considerable calorie content of mackerel, it has a beneficial effect on the figure. Its meat has a positive effect on digestion, and since it does not contain carbohydrates, the body begins to break down fats to obtain energy - this, firstly, makes it “habitual” for it to obtain energy from fat cells, and secondly, it requires additional energy expenditure.

Of course, during diets, this fish needs to be prepared in a special way - baked, stewed, boiled, steamed. Prepared without oil, breading or other high-calorie ingredients, this fish is a good way to eat tasty and nutritious food without harming your figure. Mackerel also has a positive effect on the health of hair, nails and skin, and heals the mucous membranes.

However, this fish also has contraindications. The first of these is individual intolerance and food allergies. The second is the caloric content of mackerel, due to which, if you are obese, it should be excluded from the diet. Mackerel, cooked smoked and salted, can cause swelling; it is contraindicated for people with joint diseases, kidney diseases, as well as diseases of the gastrointestinal tract and cardiovascular system. Fatty fish caught in winter is contraindicated in the presence of both acute and chronic diseases of the kidneys and liver - it is quite difficult for them to utilize large amounts of fat.

Calorie content of cooked mackerel

Despite all the benefits of this fish in its raw form, of course, no one eats it. The calorie content of mackerel changes significantly when cooked. Salted mackerel is not recommended for consumption by people who have a tendency to edema, as well as problems with the kidneys, joints, and cardiovascular system. The rest can eat this fish without fear - after all, with such processing, when the mackerel was not exposed to high temperatures, all its beneficial properties were preserved.

The calorie content of standard salted mackerel is 155-160 kcal per 100 g, soaked in sweet brine - up to 185 kcal per 100 g, but the calorie content of mackerel salted in oil with added sugar is about 200 kcal per 100 g, but can reach up to 300-315 kcal per 100 g. During diets, as well as Those who are worried about their figure should not eat such fish - too many calories.

Boiled or steamed fish is another matter. Steamed mackerel has a fairly low calorie content - only 170 kcal per 100 g, and boiled mackerel - 130 kcal per 100 g. This is a good dietary dish - not only low in calories, but also nutritious and very healthy.

The calorie content of baked mackerel is also low - no more than 200 kcal per 100 g. This fish can be baked with vegetables, potatoes, eggs and cheese. But the calorie content of fried mackerel is already much higher - up to 310 kcal per 100 g, which is completely unsuitable for dietary nutrition. The calorie content of cold smoked mackerel is 150-180 kcal per 100 g, and hot smoked mackerel is 225-240 kcal per 100 g. The calorie content of mackerel fish soup is 140 kcal per 100 g.

If you liked this article, please vote for it:(23 Votes)