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Smoked Mackerel: Calorie Count & Nutritional Breakdown

Smoked Mackerel contains 354 kcal per 100g, with 18.9g of protein, 0.0g of carbohydrates, and 30.9g of fat. A high-protein, keto-friendly food with minimal carbohydrates.

  • Contains: Fish
  • Dietary: Keto, Paleo, Halal, Kosher
  • Key Micronutrients (per 100g): Iron 1.40mg, Calcium 12.0mg, Vitamin C 0.0mg
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UK nutrition data · FSA traffic lights · Reference Intakes

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Nutritional Overview

Smoked Mackerel is a seafood item valued for its nutritional profile and versatility in cooking. Per 100g serving, it provides 354 kcal of energy, 18.9g of protein, 0.0g of carbohydrates, and 30.9g of fat.

It is a good source of protein, providing 18.9g per 100g (around 21% of its energy), approximately 38% of the UK Reference Nutrient Intake of 50g per day. Under UK/EU nutrition-claim rules, that meets the "high protein" threshold of at least 20% of energy from protein. Protein plays a key role in muscle repair, immune function, and keeping you feeling full for longer.

Under UK FSA traffic-light labelling, this food is classified as high in fat with 30.9g per 100g (5.9g of which is saturated). The NHS recommends that fat makes up no more than 35% of daily energy intake. Portion awareness is advisable when including it regularly.

With only 0.0g of sugar per 100g, it meets the UK/EU "low sugar" nutrition-claim threshold. This makes it a suitable choice for those reducing their sugar intake as part of a balanced diet.

It provides 3,200mg of omega-3 fatty acids per 100g. The British Nutrition Foundation recommends eating at least one portion of oily fish (including Caviar (black, sturgeon) and Sevruga Caviar) per week for heart health. Omega-3s, particularly EPA and DHA, are linked to reduced inflammation, improved cardiovascular function, and cognitive benefits.

Smoked Mackerel is suitable for ketogenic (with only 0.0g of carbs per 100g), halal and kosher diets, making it a versatile choice for households with mixed dietary requirements. Turning Smoked Mackerel into a real number rather than a guess takes seconds. Our lunch calorie calculator logs its 354 kcal per 100g instantly.

Frequently Asked Questions

How many calories are in Smoked Mackerel?

Smoked Mackerel contains 354 kcal per 100g, which is approximately 18% of the recommended daily intake of 2,000 kcal for an average adult.

Is Smoked Mackerel high in protein?

Yes, Smoked Mackerel provides 18.9g of protein per 100g (around 21% of its energy), meeting the UK/EU "high protein" nutrition-claim threshold of at least 20% of energy from protein. The UK Reference Nutrient Intake for protein is around 50g per day for adults. A 100g serving of Smoked Mackerel provides 38% of this.

Is Smoked Mackerel high in fat?

Yes, according to FSA traffic-light guidelines, Smoked Mackerel is classified as high in fat with 30.9g per 100g (the threshold is 17.5g). Of this, 5.9g is saturated fat.

Is Smoked Mackerel low in sugar?

Yes, Smoked Mackerel has only 0.0g of sugar per 100g, meeting the UK/EU "low sugar" nutrition-claim threshold.

Is Smoked Mackerel high in salt?

Smoked Mackerel contains 1.70g of salt per 100g, which the FSA classifies as high (above 1.5g per 100g). The recommended daily maximum for adults is 6g. A 100g serving provides 28% of this.

Is Smoked Mackerel keto-friendly?

Yes, with only 0.0g of carbohydrates per 100g, Smoked Mackerel fits within a standard ketogenic diet that typically limits carbs to 20-50g per day.

Is Smoked Mackerel halal?

Yes, Smoked Mackerel is considered halal. However, preparation methods and cross-contamination may vary, so always verify with the specific brand or supplier.

Does Smoked Mackerel contain any allergens?

Yes, Smoked Mackerel contains the following allergens: fish. Under UK food labelling regulations, these must be clearly declared. Always check the product label if you have food allergies or intolerances.

Does Smoked Mackerel contain omega-3 fatty acids?

Yes, Smoked Mackerel contains 3,200mg of total omega-3 fatty acids per 100g. Omega-3s are essential fats that support heart health, brain function, and may reduce inflammation.

Sources & References

  1. British Nutrition Foundation — UK nutrition science and education
  2. McCance & Widdowson's Composition of Foods — UK food composition tables
  3. USDA FoodData Central — US Department of Agriculture food composition database
  4. NHS Eat Well — UK National Health Service dietary guidance
  5. Harvard T.H. Chan School of Public Health — The Nutrition Source — evidence-based nutrition research and dietary guidance
  6. Scientific Advisory Committee on Nutrition (SACN) — UK government dietary recommendations and nutrient reference values

Nutritional values are per 100g unless otherwise stated and are provided for general information only. Not a substitute for professional dietary or medical advice. If you have a health condition, allergy, or are pregnant, consult a qualified healthcare professional. Values may vary depending on brand, preparation method, and serving size.

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