Fish is one of the healthiest foods. The most valuable are fatty types of fish. Many people associate this definition with salmon. However, there are also more affordable, but no less useful in composition, specimens. The leading position is occupied by mackerel. 100 grams of this fish contains ½ the daily protein requirement.

Useful properties of mackerel

The most useful element in mackerel is Omega-3, unsaturated fatty acids. Thanks to them, this fish:

• prevents development cardiovascular diseases;
• eliminates cholesterol, prevents the formation of so-called “plaques”;
• strengthens the immune system, restores strength after illness, improves metabolism;
• improves blood circulation, brain function and memory;
• has an analgesic effect: saves from discomfort due to arthrosis, arthritis and migraines;
• reduces the risk of cancer - especially breast cancer;
• improves skin condition, helps maintain youth and beauty.

In addition, mackerel:

• thanks to its magnesium content, it protects against asthma;
• regulates hormone levels, strengthens the reproductive system. Along with seafood, it is considered an aphrodisiac;
• reduces blood sugar levels, therefore recommended for diabetes;
• Due to phosphorus, it strengthens nails, teeth and bones.

Contraindications

Mackerel is prohibited from consumption:

• with individual intolerance;
• for kidney and liver diseases;
• for problems with the gastrointestinal tract (smoked or salted fish)

Calorie content of mackerel

Calorie content of fresh mackerel is approximately 190 kcal. However, in its finished form, its energy value can range from 130 to 310 kcal.

The healthiest dish is boiled mackerel. After cooking in plenty of water, only 130 kcal remains. A healthy diet menu should also include fish, steamed, or baked in foil, a sleeve, or simply on a baking sheet. A dish marinated in sour cream or other sauce will have a higher calorie content. If you add only salt, spices and herbs to the fish, then the energy value of the dish will not be too high.

Enjoy fried fish will cost you over 500 calories per serving. All this is due to breading and vegetable oil. Do you want to get an equally tasty dish?

1. Firstly, avoid egg-flour and other types of breading.
2. Secondly, use a grill grate or a Teflon-coated frying pan. Both of these devices will allow you to cook without oil.

Smoked fish also attractive due to its tart taste. Its calorie content varies from 150 to 230 kcal depending on the type of smoking. However, the main harm that this product can cause to your body is the reagents and chemicals in which this fish is often soaked. Not only does it lose its beneficial qualities after such processing, substances also enter your body, which are then difficult to remove from it.

The calorie content of salted mackerel corresponds to the energy value of fresh fish. However, if only water, salt and spices are used for salting. Often, manufacturers add sugar and butter, due to which this dish does not have the best effect on health and figure. Still want to try this savory delicacy? Then salt the fish yourself: wash and clean it, stuff it with spices and place it in a concentrated salt solution for three days.

Mackerel is characterized by a high content of vitamins and minerals. Fish contains a lot of vitamins B, E, C, PP, H, minerals cobalt, chromium, nickel, molybdenum, zinc, iron, fluorine, iodine, calcium, sulfur, potassium, phosphorus, sodium.

Calorie content of baked mackerel per 100 grams is 194 kcal. In a 100 gram serving of the dish:

• 16.9 g protein;
• 13.1 g fat;
• 0.6 g carbohydrates.

Steps for preparing oven-baked mackerel:

• 0.4 kg of mackerel is cleaned from the entrails and the fillets are separated from the bones. To make it easier to separate the fillets, it is recommended to work not with frozen, but with slightly thawed fish;
• make sure that not only the insides are removed, but also the film covering the abdomen;
• the prepared fish is salted and peppered, placed on foil and left for a short time;
• at this time, the filling for the dish is made: the onion is peeled and cut into cubes, the parsley is chopped, the lemon is cut into circles;
• Place parsley, onion and lemon slices on half a fish fillet. The resulting “sandwich” is covered with the other half of the fish fillet;
• the fish is wrapped in foil and baked in the oven for 40 minutes. If the carcass is large, then the baking time is increased to 60 minutes.

Calorie content of mackerel baked in foil per 100 grams

The calorie content of mackerel baked in foil per 100 grams depends on the recipe for preparing the fish. A 100-gram serving of the dish discussed below contains 167 kcal, 17 g of protein, 10.8 g of fat, 0.4 g of carbohydrates.

Cooking steps:

• 0.25 kg of fish is cleaned of entrails, the tail and head are trimmed;
• mackerel is cut into small pieces of equal size, salted to taste;
• the fish is placed on foil, 25 g of chopped tomato is placed between the pieces;
• mackerel wrapped in foil is baked in the oven over medium heat for half an hour.

Calorie content of cold smoked mackerel per 100 grams

The calorie content of cold smoked mackerel per 100 grams is 151 kcal. In 100 g of product:

• 23.2 g protein;
• 6.5 g fat;
• 0 g carbohydrates.

Cold smoked mackerel is rich in vitamins A, B1, B2, B9, B6, D, PP, C. This appetizer contains a lot of calcium, potassium, molybdenum, manganese, cobalt, iron, phosphorus, chlorine, and sodium.

Calorie content of stewed mackerel per 100 grams

Calorie content of stewed mackerel per 100 grams is 139 kcal. 100 g of fish contains 11.2 g of protein, 10 g of fat, 1.2 g of carbohydrates.

Stages of cooking fish:

• 0.6 kg of cleaned fish is fried on each side in 1 tablespoon of vegetable oil;
• add 1 chopped onion, 1 grated carrot to the fish;
• pepper and salt the dish to taste;
• 30 g of sour cream mixed with 0.2 liters of water is poured into a frying pan with a fish-vegetable mixture;
• The fish is stewed under the lid for 20 minutes.

Calorie content of boiled mackerel per 100 grams

Calorie content of boiled mackerel per 100 grams is 210 kcal. Per 100 gram serving:

• 19.8 g protein;
• 14.5 g fat;
• 0 g carbohydrates.

Boiled fish retains almost all vitamins and minerals. It contains vitamins B, A, H, iron, magnesium, zinc, cobalt, potassium, calcium, iodine and many other minerals.

Despite the fairly high calorie content, boiled mackerel is recommended to be included in the diet during weight loss and dieting. The meat of such a product is quite easily digestible and is useful for maintaining healthy nails, teeth, bones, and the nervous system.

Calorie content of hot smoked mackerel per 100 grams

The calorie content of hot smoked mackerel per 100 grams is 318 kcal. In 100 g of product:

• 22 g protein;
• 23.9 g fat;
• 4.2 g carbohydrates.

This fish is useful for the prevention of vascular and heart diseases and normalizes capillary blood circulation. At the same time, such snacks should be abandoned in case of exacerbation of diseases of the liver, pancreas, stomach, and intestines. You should not overuse smoked fish when losing weight or being overweight.

Calorie content of salted mackerel per 100 grams

The calorie content of salted mackerel per 100 grams is 195 kcal. 100 g of snack contains:

• 17.9 g protein;
• 13.2 g fat;
• 0 g carbohydrates.

Salted mackerel has a lot of contraindications. Thus, the product should be discarded if you have heart disease, vascular disease, a tendency to edema, exacerbation of gastrointestinal diseases, or impaired water-salt balance. Fish is contraindicated when losing weight and during a diet.

Calorie content of fried mackerel per 100 grams

Calorie content of fried mackerel per 100 grams is 221 kcal. A 100-gram serving contains 17.1 g protein, 16 g fat, 1.8 g carbohydrates.

To prepare the dish you need:

• wash, peel and cut 0.75 kg of fish into equal-sized pieces;
• bread the fish pieces in 20 g of flour and salt;
• fry the fish on each side in a frying pan with sunflower oil.

Calorie content of steamed mackerel per 100 grams

Calorie content of steamed mackerel per 100 grams is 190 kcal. In 100 g of this fish:

• 17.9 g protein;
• 13.3 g fat;
• 0 g carbohydrates.

Steamed mackerel is a source of fatty acids for weight loss, during dieting and for restoring strength during heavy physical and mental stress. At the same time, the high fat content of the product does not allow mackerel to be included in the diet during exacerbation of gastrointestinal diseases.

Benefits of mackerel

The following benefits of mackerel are known:

• Eating fish regularly reduces the risk of developing cancer, maintains eye health, and reduces pain symptoms due to migraines, arthrosis, and arthritis;
• mackerel helps strengthen the immune system, inhibits the formation of cholesterol plaques, and normalizes brain function;
• vitamins and minerals from fish are useful for preventing symptoms of psoriasis, improving the functioning of the nervous system and memory;
• numerous studies have proven the beneficial properties of mackerel to prevent the development of atherosclerosis;
• fish is not contraindicated for diabetes;
• mackerel is a natural antidepressant.

Harm to mackerel

Harm to mackerel occurs in cases where the fish is consumed with contraindications. The use of the product should be avoided in case of exacerbation of diseases of the stomach, intestines, liver, or gall bladder (this is due to the fact that mackerel has a fairly high fat content).

Some people develop individual intolerance and allergic reactions to mackerel. Salted fish is prohibited for hypertension, cholecystitis, pancreatitis, and renal failure.

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 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 norm;
• 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.

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.

The second name for mackerel is mackerel. Most people classify this fish as a fatty fish, and therefore consider it not very healthy. Naturally, the calorie content of mackerel is quite high, because... and its fat content is high. But above all, this fish has great benefits for humans.

Mackerel fat is processed by the human body much faster than fat of animal origin. In addition, it contains a large amount of polyunsaturated fatty acids necessary for general well-being, health and beauty of our skin, mucous membranes, joints, blood vessels and hair. Therefore, refusing to include this fish in your diet is, to say the least, reckless.

Composition and calorie content of mackerel

Mackerel is a fatty fish. 100 g contains from 13 to 30 g of fat; water 68 g; proteins -18g, unsaturated fatty acids -70g.

Mackerel meat, as well as all other types of marine commercial fish, is rich in vitamins, macro and microelements. This fish can be safely called an excellent multivitamin complex, given to us by nature itself. Mackerel meat contains vitamins B, A, C, D, H, PP, K. In addition to its high calorie content, mackerel is rich in macro- and microelements necessary for the normal functioning of the human body:

• Phosphorus;
• Potassium;
• Calcium;
• Magnesium;
• Sodium;
• Iron;
• Zinc;
• Fluorine;
• Copper;
• Manganese;
• Cobalt, chromium, nickel, mobile.

Just 300.0 grams of mackerel fillet can fully provide an adult with the daily requirement of phosphorus. And 400.0 grams of meat from this fish 100% covers the need for such a necessary chemical element as potassium.

How many calories are in mackerel?

The chemical composition of mackerel is influenced by various factors: age, place where it was caught, time, etc. Fish caught in northern latitudes is very fatty. Sometimes the fat content in it reaches 30%. Therefore, the calorie content of mackerel in this case will be very high. And in other cases, its fat content is two times lower, therefore, mackerel will contain fewer calories.

The calorie content of Atlantic medium fat mackerel per 100g is approximately 200 kcal. The calorie content of mackerel can change in one direction or another by an average of 50 kcal. This is primarily affected by its fat content.

Useful properties of mackerel

Unfortunately, in the cuisine of our country and in the vast majority of other CIS countries, mackerel is not particularly widespread. As can be seen from the composition, it is rich in vitamins, microelements and unsaturated fatty acids that are beneficial for the human body. Moreover, the content of nutrients in it is quite high, but the calorie content of mackerel, due to its high fat content, is also not low.

There is no need to tell anyone about the benefits of fish oil. Mackerel is its natural source. Moreover, when eating the meat of this fish, such an unpleasant taste of fish oil, which many remember from childhood, is absolutely not felt. Fish oil protects cells from free radicals and also strengthens cell membranes. All this is an excellent prevention of various oncological diseases.

Fish is recommended to be consumed not only by adults, but also by children, despite the high calorie content in mackerel. In the CIS countries, they are mostly accustomed to eating salted or smoked mackerel, and this is not very healthy.

There are a huge number of recipes for cooking mackerel. For children, you can put it out. One of the advantages of this fish is the absence of small bones in its meat. It perfectly provides the body with phosphorus, calcium, iodine, fat-soluble vitamins and polyunsaturated fatty acids.

So how many calories are in mackerel? The answer to this question will depend not only on its fat content, but also on the method of preparation. The more oil is used when preparing a dish, the higher the calorie content of mackerel will be.

Salted and smoked mackerel is not recommended for consumption by people with diseases of the gastrointestinal tract, kidneys and cardiovascular system. Particularly fatty varieties, regardless of the method of preparation, should be excluded from the diet of people with liver and biliary tract diseases. And, of course, due to its high calorie content, mackerel should not be included in the menu of obese people. In other cases, there are no contraindications for its use.