Mackerel is a member of the mackerel family. This is a heat-loving, schooling fish that can reach a length of up to 60 centimeters. Mackerel has an elongated body that is covered with small scales.

As a rule, mackerel gather in schools, and there are no fish of other species in schools. The optimal temperature for fish is from 8 to 20 degrees. During winter, the fish goes to a depth of up to 250 meters, where it leads a sedentary lifestyle, and in the spring it moves closer to the shores. The average lifespan of mackerel reaches 15-18 years.

Delicious mackerel dishes are often found on Russian tables. Both adults and children love her. But what is the nutritional value of mackerel and how high-calorie this fish is, you can find out from this article. And also below will be presented several delicious recipes for preparing this fish.

Chemical composition

The chemical composition of mackerel contains a huge amount of substances vital for the human body. The benefits of this fish are ensured by the fact that it contains the following elements:

• vitamins of group B, A, C;
• selenium;
• calcium;
• sodium;
• magnesium;
• fluorine;
• nickel;
• molybdenum;
• cobalt;
• phosphorus;
• iron;
• potassium;
• zinc;
• copper;
• manganese.

It is important to note that by consuming just 100 grams of this fish during the day, you can ensure that your body is full:

• selenium - 93.8% of the daily value;
• phosphorus - by 39.7% of the daily norm;
• vitamin B12 - 791.7% of the daily requirement.

The nutritional value of 100 grams of mackerel is:

• 18 grams of protein;
• 13.2 grams fat;
• 0 grams of carbohydrates;
• 0 grams of dietary fiber;
• 67.5 grams of water.

Benefits of mackerel

This fish is enriched with Omega-3 acid, which can improve immunity and improve metabolism. Therefore, mackerel should be a mandatory product in the diet of children, people suffering from cardiovascular diseases, pregnant and lactating girls.

The protein contained in mackerel is absorbed three times faster than, for example, beef. It is also important that just 100 grams of mackerel contains half of the daily requirement for the average person.

When consuming mackerel, the level of oxygen in the cells increases, due to which all internal organs are enriched with it, and the fish also helps to launch regeneration processes in the mucous membranes and skin.

Fish oil allows you to dilate the blood vessels of the heart muscle, thereby reducing the risk of blood clots. With regular use, bones and teeth are strengthened and immunity is increased.

All the substances found in fish help ensure the normal functioning of cells, overcome harmful bacteria and establish the water-salt balance in the body. It is important that this fish does not need to be consumed in large quantities; you just need to introduce several servings of stewed or boiled mackerel into your weekly diet, and the benefits for the body will be noticeable after a few weeks.

Calorie content of fish

During the cooking process, the calorie content of the product depends on the type of heat treatment. The table below will show in detail what the calorie content of mackerel will be per 100 grams in boiled, fried, stewed and other types of preparation.

Cooking method	Calorie content per 100 g (kcal)			Carbohydrates (g)
Baked mackerel (no oil)
Baked mackerel in foil with tomatoes (no oil)
Fried mackerel (in oil)				0
Stewed mackerel in sour cream with onions and carrots
Cold smoked mackerel
Hot smoked mackerel
Boiled mackerel
Lightly salted mackerel
Dried mackerel
Grilled mackerel
Marinated mackerel

Once you know the calorie content of mackerel per 100 grams, you can easily understand in what form this fish is most nutritious. From the presented data it is clear that hot smoked mackerel will have the most calories. But from eating this fish in stewed or pickled form, the body will receive fewer calories.

Having understood what nutritional value mackerel provides the body and what health benefits it can bring, you can begin to consider the simplest and most delicious recipes.

Fried mackerel in vegetable oil: a simple recipe

First you need to prepare the fish. Fresh mackerel should be cleaned and washed in water.

Next, the fish is cut into equal pieces and breaded in flour with the addition of a small amount of salt. Pour a little vegetable oil into a heated frying pan (you can use either sunflower or olive oil). Next, the fish is placed in a frying pan and fried on both sides. You can serve fried mackerel with any favorite side dish.

Stewed mackerel in sour cream: recipe

Using this oven-baked recipe, quickly and deliciously prepared, you can feed your household. At the same time, this dish will not only help saturate the body and satisfy hunger, but will also bring benefits.

First you need to prepare the ingredients, namely:

• mackerel - 1 pc.;
• potatoes - 500 g;
• carrots - 100 g;
• onions - 2 pcs.;
• tomatoes - 2 pcs.;
• sour cream (15% fat) - 100 g;
• herbs, salt, vegetable oil, spices - to taste.

The mackerel is cleaned and cut into small pieces. Vegetables should also be peeled, washed thoroughly under water and cut. Next, you need to lay out the ingredients in layers in a fireproof form, greased with vegetable oil:

• 1st layer - potatoes;
• 2nd layer - fish;
• 3rd layer - onions and carrots;
• 4th layer - tomatoes;
• 5th layer - greens.

Each layer needs a little salt. Then add sour cream to the pan and place it in the oven for 30 minutes. Cooking mackerel in the oven is quick and tasty. The dish can be served without additional side dish.

Cooking mackerel in a slow cooker: recipe

Having a multicooker makes preparing any dish much easier. In the case of this fish, you should first pour a little water into the bottom of the bowl. Next, you need to clean the fish, cut it and salt it. Cover a special container for steaming with food foil and place the mackerel in it. Next, put a little onion, cut into half rings, and a few slices of lemon on top of the fish.

Cook the fish in the “Steam” mode for 25-30 minutes. This fish will be useful for both children and adults.

Harm to mackerel

For a healthy body, this fish cannot cause any harm. However, it should be remembered that if you have diseases such as kidney failure, hypertension, pancreatitis or cholecystitis, mackerel should not be consumed salted or smoked.

If you have problems with the gastrointestinal tract, you need to exclude this fish from your diet. In some cases, it is permissible to consume mackerel only in boiled form. However, it is worth remembering that high fat content can lead to unpleasant consequences. Therefore, you should discuss with your doctor the inclusion of this product in your diet.

Conclusion

Having considered the nutritional value of mackerel, its benefits for the body and calorie content, we can conclude that this fish is unique and irreplaceable for humans. Its use can have a positive effect on health, strengthen the immune system and vital systems.

Knowing what to cook from mackerel, you can delight yourself and your loved ones with delicious and very healthy dishes. Anyone can use the above recipes and easily bring them to life.

Calorie content of mackerel: 200 kcal.*
* average value per 100 grams, depends on the method of preparation and type

Mackerel is a valuable commercial fish, distinguished by its pleasant taste and tender meat. It is affordable, nutritious and has a number of valuable properties.

Nutritional value of mackerel

The calorie content of fresh mackerel of different types reaches 200 kcal, which is quite a high figure. However, fish is rich in microelements, vitamins, and most importantly, unsaturated fatty acids. About 100 g of product can satisfy half the daily protein requirement. Thanks to the high phosphorus content, the condition of teeth and nails significantly improves.

The share of fat is about 17%, protein – no more than 18%.

The product is recommended for people with different forms of diabetes. The benefits of frequent consumption of this fish are reduced due to the rather high fat content. This figure varies depending on what season it was caught. The spring catch is considered the most nutritious, while in the fall the fat content reaches more than 30% of the total weight of the fish.

Calories in boiled, smoked, baked fish

The method of preparing the product largely determines the calorie content. Fried mackerel is not recommended for people following a healthy diet (220-260 kcal per 100 grams). In addition, it is harmful to eat hot and cold smoked mackerel with a calorie content of 220 to 300 kcal. All these cooking methods significantly increase the fat content of the product.

It is healthy to eat boiled, baked and steamed mackerel (221, 195 and 191 kcal, respectively).

If the fish was salted at home without adding harmful ingredients, sugar and oil, as is done in mass production, then the energy value compared to the fresh product will practically not change - from 150 to 190 kcal.

Mackerel calorie table per 100 grams

You can see what the energy value of a popular product is, and how it changes depending on different methods of heat treatment, using the table we prepared.

Is it possible to use mackerel in diets?

The energy value will increase when adding fatty sour cream, mayonnaise or other sauces. You won’t be able to enjoy the fried product while on a diet – one serving will cost more than 240 kcal. The best option is cooking on a grill or grill pan without oil (178 kcal).

By including the product in question in moderate quantities on the menu, you can replenish the lack of nutrients in the body and recharge your energy for the whole day. With the right cooking method, you don’t have to worry about gaining extra pounds.

Mackerel in our country occupies one of the leading positions in terms of consumption and popularity among the population. In every city in grocery stores you can find cold smoked mackerel, beloved by many. Salted or fresh-frozen fish carcasses, as well as canned mackerel, are in demand.

The abundance of this fish is explained simply - mackerel has a very wide geographical habitat and its population is present almost everywhere in the sea. Schools of this fish are found in the Mediterranean, Black, North and Baltic seas. It migrates in the waters of the Marmara and Barents Seas.

Mackerel is a versatile fish. It is delicious boiled, fried or baked, and simply as a cold snack (salted, smoked, marinated). The relatively low calorie content of mackerel adds a big plus to this fish - it can be used in diets for weight loss (boiled or baked dishes) and in diet menus (1-2 times a week).

Mackerel: calories and nutritional value

Mackerel has great nutritional value due to its rich chemical composition. It contains a large number of vitamins, among which B vitamins, as well as PP, A, C and E, are of particular value. This fish is rich in fluorine, potassium, magnesium, zinc, iron and other macro- and microelements.

Despite its average calorie content, mackerel contains a large amount of fat. Oddly enough, the fat in this product is of very great value, since it plays a vital role for the full functioning of a person. It's all about omega-3 polyunsaturated fatty acids, which are found in abundance in mackerel. These beneficial chemical compounds have a positive effect on the cardiovascular system and are an excellent prevention of atherosclerosis.

The calorie content of mackerel is only 190-200 kcal per 100 g of fish meat. This is a very low figure, given the high fat content of this fish. In fact, the calories in mackerel are not “off the charts,” but the nutritional value is more than high: 100 grams of pulp contains 18 g of protein, 13.2 g of fat and virtually no carbohydrates.

However, the calorie content of raw mackerel is not yet an indicator of the actual calorie content of the product after heat treatment. Indeed, when adding oil or various ingredients, the calories in mackerel can increase significantly.

How many calories are in smoked mackerel?

Smoked mackerel is a favorite product in many post-Soviet countries. Even now, at a time of unprecedented diversity and abundance, herring with thinly sliced ​​cold or hot smoked mackerel is always appropriate on the holiday table.

We must give it its due - smoked mackerel is really very tasty. However, the benefits of eating such fish are very doubtful. And the point here is not at all in the calorie content of mackerel of different types of smoking, but in the process itself. After all, it has long been no secret that fish are “smoked” in our country, as a rule, with the help of chemical reagents. A fish carcass soaked in a solution within a day takes on the appearance, smell and taste close to real smoked fish, but the quality indicators of the counterfeit cannot be compared with the original.

So how many calories are in smoked mackerel? It depends on the type of smoking, the average values ​​look like this:

• Calorie content of cold smoked mackerel is 150-180 kcal per 100 g of finished product;
• The number of calories in hot smoked mackerel is 225-238 kcal/100 g.

Salted mackerel: calorie content and product quality

Salted mackerel is a fairly popular fish appetizer. Some people put lightly salted herring in first place, while others cannot imagine a spiritual feast without spicy salted mackerel. Unlike other types of marine fish, mackerel has fatty, fleshy flesh, which allows you to fully enjoy the excellent taste.

The calorie content of salted mackerel should not differ much from the calorie content of fresh fish. As you know, salt and water do not contain calories, so salted mackerel is not a high-calorie product. However, this is only relevant for mackerel salted according to a standard recipe (the brine contains only salt, water and spices). There are at least 3 types of brine in which fish are soaked. Depending on this, the calorie content of spicy-salted mackerel will be different:

• The calorie content of simple (standard) salted mackerel is 155-161 kcal/100 g;
• Mackerel soaked in brine with added sugar – 175-183 kcal/100 g;
• The calorie content of mackerel salted in a solution with the addition of sugar and vegetable oil is 190-222 kcal/100 g.

What is the calorie content of mackerel in various dishes?

Above we looked at the calorie content of hot and cold smoked mackerel, as well as salted fish. How many calories are in baked or boiled mackerel? After all, you can prepare a lot of tasty and healthy dishes from this wonderful fish. Just look at the hot, tender appetizer of mackerel in tomatoes, baked on the grill. In addition to its excellent taste, this dish also has an undoubted advantage - the calories of mackerel fried in this way remain at the same level (188-190 kcal/100 g).

So, if you want to replenish your body with complete, easily digestible protein and healthy omega-3 acids, eat fried fish. True, fried mackerel has a high calorie content - almost 310 kcal/100 g. Still, the presence of vegetable fat for frying and high-calorie breading made from flour and eggs has an effect.

For those who are struggling with excess weight, boiled mackerel is a dish that meets all the parameters of a dietary product. Having a low calorie content, boiled mackerel, moreover, perfectly satisfies hunger for several hours (this will make it easier to tolerate the diet). How many calories are in boiled mackerel? Not much, only 127 kcal/100 g. This is even less than in raw fish, because when boiled in a large amount of water, the calorie content of mackerel is reduced.

Calorie content of mackerel in dishes with different heat treatments:

• Steamed mackerel – 158-170 kcal/100 g;
• Mackerel baked in foil at home – 220-234 kcal/100 g;
• Mackerel stewed in white wine and champignon sauce – 189-215 kcal/100 g;
• Calorie content of mackerel fried without breading in large pieces – 245-260 kcal/100 g;
• Mackerel baked with onions and spices in a sleeve – 180-195 kcal/100 g;
• Mackerel soup – 139 kcal/100 g.

Despite the higher calorie content of mackerel in stews, you should not neglect them - they enrich the body with valuable nutrients and allow you to diversify your diet. Just remember: you should simmer the fish for no more than 15-20 minutes, otherwise, instead of a healthy dish on the table, you will only have a delicious high-calorie lunch.

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Atlantic mackerel rich in vitamins and minerals such as: vitamin B2 - 20%, choline - 13%, vitamin B5 - 17%, vitamin B6 - 40%, vitamin B12 - 400%, vitamin D - 161%, vitamin PP - 58%, potassium - 11.2%, magnesium - 12.5%, phosphorus - 35%, iodine - 30%, cobalt - 200%, copper - 21%, selenium - 80.2%, fluorine - 35%, chromium - 110%

What are the benefits of Atlantic mackerel?

• Vitamin B2 participates in redox reactions, helps to increase the color sensitivity of the visual analyzer and dark adaptation. Insufficient intake of vitamin B2 is accompanied by impaired condition of the skin, mucous membranes, and impaired light and twilight vision.
• Kholin is part of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, and acts as a lipotropic factor.
• Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestines, supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
• Vitamin B6 participates in maintaining the immune response, processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, promotes the normal formation of red blood cells, maintaining normal levels of homocysteine ​​in the blood. Insufficient intake of vitamin B6 is accompanied by decreased appetite, impaired skin condition, and the development of homocysteinemia and anemia.
• Vitamin B12 plays an important role in the metabolism and transformation of amino acids. Folate and vitamin B12 are interconnected vitamins that are involved in hematopoiesis. A lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, and thrombocytopenia.
• Vitamin D maintains homeostasis of calcium and phosphorus, carries out the processes of mineralization of bone tissue. A lack of vitamin D leads to impaired metabolism of calcium and phosphorus in the bones, increased demineralization of bone tissue, which leads to an increased risk of developing osteoporosis.
• Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal condition of the skin, gastrointestinal tract and nervous system.
• Potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of conducting nerve impulses and regulating pressure.
• Magnesium participates in energy metabolism, synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, and is necessary to maintain homeostasis of calcium, potassium and sodium. A lack of magnesium leads to hypomagnesemia, an increased risk of developing hypertension and heart disease.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, and is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, and rickets.
• Iodine participates in the functioning of the thyroid gland, ensuring the formation of hormones (thyroxine and triiodothyronine). Necessary for the growth and differentiation of cells of all tissues of the human body, mitochondrial respiration, regulation of transmembrane transport of sodium and hormones. Insufficient intake leads to endemic goiter with hypothyroidism and slowing of metabolism, arterial hypotension, stunted growth and mental development in children.
• Cobalt is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
• Copper is part of enzymes that have redox activity and are involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing oxygen to the tissues of the human body. Deficiency is manifested by disturbances in the formation of the cardiovascular system and skeleton, and the development of connective tissue dysplasia.
• Selenium- an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Beck disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan disease (endemic myocardiopathy), and hereditary thrombasthenia.
• Fluorine initiates bone mineralization. Insufficient consumption leads to caries, premature wear of tooth enamel.
• Chromium participates in the regulation of blood glucose levels, enhancing the effect of insulin. Deficiency leads to decreased glucose tolerance.

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You can see a complete guide to the most useful products in the appendix.

There are several types of mackerel (otherwise called “mackerel”), the names of which are associated with their habitat: Atlantic, African, Japanese, Australian. All of them have excellent taste and healthy qualities. There are many recipes for cooking mackerel in cooking. Mackerel is a sea fish, much healthier and tastier than river fish.

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The rich composition, nutritional and energy value of the product will help improve the body’s well-being, maintain its strength and youth, and also resist many diseases. Mackerel has virtually no contraindications for consumption. However, fish can bring both benefits and harm to the body, depending on the method of preparation.

Chemical composition and nutritional value of mackerel

The beneficial properties of mackerel are determined by its chemical composition. This is a great natural source of vitamins: A, D, E, H, group B. 100 grams of fish provides 400% of the body’s recommended daily requirement for vitamin B12, which promotes proper absorption and breakdown of fats. Among elite fish varieties, mackerel holds the record for the content of omega-3 polyunsaturated fatty acids. It contains important micro- and macroelements - phosphorus, iodine, fluorine, calcium, potassium, manganese, magnesium, iron. To provide the body with the daily norm of phosphorus and potassium, you need to eat 300-400 grams of mackerel.

Among the elements of nutritional value, protein is the highest. It is absorbed by the human body 3 times faster than beef or chicken protein. A 200 gram portion of mackerel will provide the daily requirement of this product. And its calorie content is 2 times less than that of white fish. 100 grams of raw mackerel contains about 200 calories. Fish has the highest fat content in the autumn, reaching 30% of the total weight. Autumn mackerel is a source of vitamins and omega-3 fatty acids. The ratio of proteins, fats and carbohydrates of mackerel is 1:07:0.

Nutritional value of fresh mackerel (KBZHU):

Despite its high calorie content, mackerel is very healthy. It can be included in diets for weight loss, as it contains easily digestible proteins and fatty acids. The calorie content and nutritional value of the prepared product depends on the cooking method. The most healthy way to eat mackerel is boiled, baked in the oven, steamed and grilled. You can bake it in foil and with vegetables. Lightly salted fish also retains nutrients well. In order not to add extra calories to your dishes, you should cook them with a minimum amount of salt and without oil. With a healthy diet, it is advisable to avoid fried and smoked fish. If you still have a strong desire to smoke mackerel, then it is preferable to use cold smoking.

KBJU of cooked fish:

Mackerel in various treatments	Calorie content, kcal	Proteins, grams	Fats, grams	Carbohydrates, grams
Pickled	142	12,8	8,3	3,7
Grilled	178	22,0	19,0	0
For a couple	191	18,0	13,2	0
Salty	194	18,0	13,1	0
Baked	195	18,0	13,0	0
Boiled	211	19,6	14,7	0
Cold smoked	221	20,7	15,5	0
Fried	240	17,0	16,0	0
In oil	278	13,1	25,1	0
Hot smoked	317	22,1	23,8	4,1

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Beneficial features

Beneficial properties of mackerel for human health:

• strengthening the musculoskeletal system;
• normalization of metabolic processes and hormone levels;
• prevention of asthma, cardiovascular and cancer diseases;
• improving blood flow, preventing thrombus formation;
• assistance in weight loss;
• increase in male potency;
• improvement of lactation in lactating women;
• reducing the level of “bad” cholesterol;
• strengthening the immune system;
• increased hemoglobin;
• improvement of memory and vision;
• healthy nutrition of skin, hair and nails;
• resistance to psoriasis, atherosclerosis, diabetes, arthritis and Alzheimer's disease;
• rejuvenating effect on the body.

• for children - for the effective development of the brain and the body as a whole;
• for adolescents - for the proper formation of internal organs;
• pregnant and lactating women - for adequate nutrition of the fetus and stimulation of lactation.

Contraindications

Compared to the number of beneficial properties of mackerel, it has almost no contraindications. These include only individual intolerance, allergic reactions, exacerbations of diseases of the heart and digestive system. If you have such ailments, you can eat fish, but you need to consult a doctor regarding the amount and type of preparation. People suffering from liver and kidney diseases should eat boiled, baked or lightly salted fish.

Mackerel can be harmful if consumed in too much quantity and if cooked incorrectly. The latter concerns hot smoked fish, of which there is so much on store shelves. When treated with “liquid smoke” and high smoking temperatures, toxic phenol is formed. The harm lies in the accumulation of mercury, carcinogens and chemical flavors in the product.