What’s the Caloric Value of 100g of Mackerel? Is It a Fattening Fish?

Mackerel is a nutrient-rich food with many health benefits. Let’s explore the benefits and nutritional composition of mackerel.

1 Nutritional Composition of Mackerel

Nutritional Value of Mackerel

Nutritional Value of Mackerel

Mackerel is a highly diverse fish, with 21 known species. It is a rich source of nutrients, providing a good amount of protein, healthy fats, vitamins, and minerals.

According to the USDA, 100 grams of mackerel contains:

• 11.9g of protein
• 89 mg of sodium
• 0g of carbohydrates
• 0g of sugar
• 19g of fat.

Benefits of Mackerel

Benefits of Mackerel

Weight Loss Support

Mackerel helps reduce body fat. Additionally, the omega-3 content in mackerel stimulates lipid oxidation.

Stronger Bones

Mackerel helps reduce the risk of bone fractures due to its high vitamin D content. Eating mackerel at least once a week can lower your risk of bone fractures by up to 33%.

Furthermore, mackerel contributes to bone health by providing a good source of calcium and other essential minerals.

Healthy Skin and Acne Treatment

Mackerel has antioxidant properties that slow down skin aging and reduce the formation of wrinkles thanks to its Omega-3 content.

Additionally, the nutrients in mackerel help protect the skin from acne-causing bacteria and reduce the appearance of stubborn cystic acne.

Improved Heart Health

Mackerel Improves Heart Health

Mackerel can improve heart health thanks to its content of unsaturated fatty acids. The nutrients in mackerel, including minerals, vitamins, and omega-3, help enhance blood circulation.

Additionally, mackerel helps lower cholesterol and triglyceride levels, which are risk factors for cerebral artery blockage.

Improved Depression Symptoms

Mackerel helps alleviate depression symptoms due to its high omega-3 content. It also improves Alzheimer’s symptoms due to its rich PUFAs content.

Cancer Prevention

Mackerel contains vitamin B12 and antioxidant compounds that help prevent cancer. These compounds inhibit the development and metastasis of cancer cells.

Additionally, the omega-3 content in mackerel can prevent breast and stomach cancer.

2 How Many Calories Are in 100g of Mackerel?

Calories in 100g of Mackerel

According to research, 100 grams of mackerel contains 205 Kcal, with 0.3 Kcal from carbohydrates, 125 Kcal from fat, and 79.4 Kcal from protein.

Dishes made with mackerel, such as mackerel in tomato sauce, contain approximately 397 KCal, while mackerel cooked with pepper has around 205 Kcal.

3 Does Eating Mackerel Make You Fat?

Does Eating Mackerel Make You Fat?

Mackerel is a nutrient-rich fish, but it does not make you fat. In fact, mackerel is excellent for weight loss and is beneficial for digestion and brain health.

4 Delicious and Healthy Mackerel Dishes

Grilled Mackerel with Vegetables

Grilled Mackerel with Vegetables

Grilled mackerel with vegetables is a nutritious and delicious dish. The combination of well-seasoned mackerel and grilled vegetables creates a wonderful flavor profile.

The preparation is simple: clean the mackerel, marinate it with soy sauce and sake, and then grill it with the vegetables for 15-20 minutes at 200°C.

For more information: 

Braised Mackerel with Fragrant Herbs

Braised Mackerel with Fragrant Herbs

This dish has a unique flavor profile with a sweet and sour taste. The mackerel is braised to perfection, absorbing the flavors without falling apart, and it goes well with rice.

First, clean and marinate the mackerel with spices. Then, braise it with lemongrass to create a delicious dish.

For more information: 

Mackerel in Tomato Sauce

Mackerel in Tomato Sauce

The addition of tomato sauce enhances the flavor of the mackerel, making it even more delicious. The mackerel is cooked to a golden color, and the meat is firm with a mild tomato taste.

First, prepare the mackerel, marinate it, and fry it until golden. Then, make the tomato sauce and add the mackerel to it.

For more information:

5 Notes on Eating Mackerel for Weight Loss

Notes on Eating Mackerel for Weight Loss

• It is recommended to eat mackerel 2-3 times a week, with 1-2 fish per meal. Excessive consumption may lead to food poisoning due to mercury levels in mackerel.
• Pregnant and breastfeeding women should limit their intake of mackerel due to potential effects on fetal development.
• Avoid eating mackerel at night to prevent fat accumulation.
• Combine mackerel with green vegetables to increase your vitamin and fiber intake, which is beneficial for weight loss.
• Ensure you get adequate rest and engage in regular physical activity.
• Mackerel can cause histamine poisoning, so those allergic to seafood should exercise caution despite its weight loss benefits.

This article provides valuable information about mackerel and its amazing health benefits. We hope it has helped you understand the significance of including mackerel in your diet.

Source: U.S. Department of Agriculture (USDA)