510 %
Vitamin B12 contributes to normal energy-yielding metabolism, to the normal function of the immune system and to the reduction of tiredness and fatigue.
How many calories are in grilled mackerel?
396kcal
in a 140 g fillet
283 kcal per 100 g.
Source: UK CoFID 2021, record 16-394, 7 analysed samples. Checked 5 October 2026.
31.4 gFat
28.4 gProtein
0 gFibre
510 %Daily vitamin B12
What’s in a 140 g fillet
More than half of a fillet is water, which is why the calories stay low. What is left is mostly fat.
- 31.4 gFat
- 28.4 gProtein
- 75.3 gWater
- 4.9 gMinerals and the rest
Above average for fish and seafood
Mackerel is 283 kcal per 100 g. The 170 fish and seafood in this database average 138.
Mackerel283
Fish and seafood average138
High in saturated fat
5.1 g of saturates per 100 g, which is red on a UK traffic-light label (the line is 5 g).
Saturates, per fillet7.1 g
Fat, per fillet31.4 g
Vitamins and minerals in mackerel
Six of the 22 reach the “high in” level, led by vitamin B12.
A source of
Only a trace
- Vitamin C
Show all 22 with amounts
Vitamin B120.0127 mg, 510 %
Vitamin D0.0119 mg, 238 %
Selenium0.084 mg, 153 %
Niacin (vitamin B3)21.7 mg, 136 %
Chloride406 mg, 51 %
Phosphorus330 mg, 47 %
Riboflavin (vitamin B2)0.52 mg, 37 %
Iodine0.049 mg, 33 %
Vitamin B60.38 mg, 27 %
Potassium489 mg, 24 %
Thiamin (vitamin B1)0.2 mg, 18 %
Biotin0.00728 mg, 15 %
Magnesium53.2 mg, 14 %
Copper0.14 mg, 14 %
Pantothenic acid (vitamin B5)0.8 mg, 13 %
Iron1.8 mg, 13 %
Zinc1.1 mg, 11 %
Vitamin A0.0854 mg, 11 %
Vitamin E0.64 mg, 5.4 %
Calcium23.8 mg, 3 %
Folate0.0014 mg, 0.7 %
Manganese0.01 mg, 0.7 %
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What mackerel doesn’t give you. And where to find it.
No recorded vitamin C, and only 0.5 % of the folate reference intake and 3.8 % of the vitamin E reference intake per 100 g.
Vitamin C
Tracein mackerel
Find it inCherries, West Indian2150 % per 100 g
Folate
0.5%in mackerel, per 100 g
Find it inLiver, chicken, fried675 % per 100 g
Vitamin E
3.8%in mackerel, per 100 g
Find it inSunflower seeds, toasted326 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Mackerel against other fish and seafood
Mackerel comes second for vitamin B12 here, just behind prawns (standard, dried).
0.0127mg
0.0091mg
0.005mg
0.0047mg
0.0042mg
0.0024mg
Prawns, standard, dried+0.0036 mg
Mackerel, flesh only, grilledthis page
Shrimps, dried−0.0041 mg
Salmon, pink, canned in brine, drained−0.0044 mg
Salmon, smoked (hot-smoked)−0.0049 mg
Haddock, smoked, steamed−0.0067 mg
All values per 100 g, from the same dataset. Differences are against mackerel.
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Questions about mackerel
What the numbers say to the questions people actually search.
How many calories are in a portion of mackerel?
A typical portion (140 g, one fillet) gives 396 kcal. Per 100 g the figure is 283 kcal.
Is mackerel high in vitamin B12?
Yes. Mackerel, flesh only, grilled has 0.0091 mg vitamin B12 per 100 g, 364 % of the NRV, above the 30 % threshold for a “high in” claim.
Does grilling change the vitamin B6 in mackerel?
Yes. Per 100 g, vitamin B6 goes from 0.4 mg raw to 0.27 mg grilled. Part of that is the vitamin or mineral itself changing, part is the change in water content.
Which vitamins and minerals does mackerel have most of?
By share of the daily reference intake: vitamin B12 (0.0091 mg, 364 %), vitamin D (0.0085 mg, 170 %) and selenium (0.06 mg, 109 %) per 100 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-394, Mackerel, flesh only, grilled, 7 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: DH, Nutrient analysis of fish and fish products, 2013. Values are per 100 g of the edible part; a fillet is 140 g, one fillet, the usual UK portion for fish and seafood. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 170 fish and seafood kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Mackerel). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More fish and seafood
From the same group, with calories per 100 g, and the foods with the most vitamin B12.
More fish and seafood
- Prawns, standard, dried377 kcal
- Scallops, steamed118 kcal
- Tuna, raw107 kcal
- Cod, microwaved98 kcal
- Eel, conger, raw114 kcal
- Herring, grilled181 kcal
- All 170 fish and seafood
Most vitamin B12
- Cockles, boiled0.047 mg
- Winkles, boiled0.036 mg
- Crab, brown meat, purchased cooked0.0224 mg
- Liver, ox, raw0.11 mg
- Liver, ox, stewed0.11 mg
- Liver, lamb, fried0.083 mg
- Vitamin B12 guide