Protein in Mackerel: How Much per 100g and per Portion
Grilled mackerel flesh provides 20.3g of protein per 100g. A 100g amount of this fish supplies 41% of the UK reference intake for protein. While a good source of protein, it is also high in fat, with protein providing about 29% of its total energy.
CoFID 16-394 · Mackerel, flesh only, grilled
What the numbers say
- Protein per calorie. Grilled mackerel provides 7.2g of protein for every 100 kcal. Protein accounts for 29% of its total energy, with the majority coming from fat.
- Fat and salt content. According to UK front-of-pack guidance, grilled mackerel is high in fat and high in saturated fat. Its salt content is rated as medium, with 0.41g per 100g.
- Carbohydrate and fibre. This data for grilled mackerel flesh shows zero carbohydrate, sugars, or dietary fibre.
Mackerel macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 283 kcal 1,174 kJ |
14% | – |
| Protein | 20.3g | 41% | – |
| Fat | 22.4g | 32% | high |
| of which saturates | 5.1g | 26% | high |
| Carbohydrate | 0g | 0% | – |
| of which sugars | 0g | 0% | low |
| Fibre | 0g | – | – |
| Salt | 0.41g | 7% | medium |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in mackerel by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100g | 20.3g | 283 | 0g | 22.4g |
| 150g | 30.5g | 424 | 0g | 33.6g |
| 200g | 40.6g | 566 | 0g | 44.8g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of mackerel for 20g or 30g of protein
- To get 20g of protein, you would need about 99g of grilled mackerel flesh, which also contains 279 kcal and 22.1g of fat.
- For a larger protein target of 30g, the required amount is approximately 148g, providing 418 kcal and 33.1g of fat.
- Remember that this data is for grilled flesh only, so the weight of raw mackerel will be different before cooking.
How it compares with other fish and seafood
Among the 23 fish and seafood products on this site, grilled mackerel ranks 16th for protein per 100g. Its high fat content means its protein-per-calorie score is lower, ranking 22nd in its group. The protein content of 20.3g per 100g is very similar to grilled salmon (20.4g), but lower than smoked salmon (22.8g) and kippers (21.7g). It offers more protein than processed options like cod fish fingers, which contain 14.3g per 100g.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Mackerel | 20.3g | 283 | 7.2g |
| Kippers | 21.7g | 245 | 8.9g |
| Salmon | 20.4g | 217 | 9.4g |
| Cod Fish Fingers | 14.3g | 223 | 6.4g |
| Smoked Salmon | 22.8g | 184 | 12.4g |
Quick answers
Is mackerel a good source of protein?
Yes, 100g of grilled mackerel flesh provides 20.3g of protein, which is 41% of the UK reference intake for an adult.
Is mackerel high in fat?
Yes, grilled mackerel flesh is high in fat and saturated fat according to UK front-of-pack labelling, containing 22.4g of fat and 5.1g of saturates per 100g.
How much mackerel do I need for 30g of protein?
To get 30g of protein, you would need to eat about 148g of grilled mackerel flesh. This amount contains 418 kcal and 33.1g of fat.
When to speak to a GP or dietitian
- This food contains fish, one of the 14 allergens that UK food law requires to be declared. If you have a fish allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
- If you have chronic kidney disease, you may have been given a protein target. Check with your renal team or GP before raising your protein intake.
- If you are pregnant or trying for a baby, the NHS has specific advice on how much oily fish and which types of fish to eat.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.