493 %
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 mackerel?
326kcal
in a 140 g fillet
233 kcal per 100 g.
Source: UK CoFID 2021, record 16-393, 7 analysed samples. Checked 5 October 2026.
25.1 gFat
25.2 gProtein
0 gFibre
493 %Daily vitamin B12
What’s in a 140 g fillet
More than half of a fillet is water. The rest is 25.2 g protein and 25.1 g fat.
- 25.1 gFat
- 25.2 gProtein
- 86.7 gWater
- 3.1 gMinerals and the rest
Above average for fish and seafood
Mackerel is 233 kcal per 100 g. The 170 fish and seafood in this database average 138.
Mackerel233
Fish and seafood average138
High in fat
17.9 g of fat per 100 g, which is red on a UK traffic-light label (the line is 17.5 g). 3.9 g of it is saturated.
Fat, per fillet25.1 g
Saturates, per fillet5.4 g
Vitamins and minerals in mackerel
Six of the 22 recorded reach the “high in” level. Vitamin B12 leads by a long way.
A source of
Only a trace
- Vitamin C
Show all 22 with amounts
Vitamin B120.0123 mg, 493 %
Vitamin D0.0112 mg, 224 %
Niacin (vitamin B3)22 mg, 137 %
Selenium0.0588 mg, 107 %
Phosphorus308 mg, 44 %
Chloride350 mg, 44 %
Vitamin B60.56 mg, 40 %
Riboflavin (vitamin B2)0.42 mg, 30 %
Iodine0.0406 mg, 27 %
Potassium469 mg, 23 %
Thiamin (vitamin B1)0.24 mg, 22 %
Biotin0.00812 mg, 16 %
Pantothenic acid (vitamin B5)0.88 mg, 15 %
Magnesium51.8 mg, 14 %
Copper0.11 mg, 11 %
Iron1.4 mg, 9.8 %
Vitamin A0.0756 mg, 9.5 %
Zinc0.7 mg, 7 %
Vitamin E0.6 mg, 5 %
Calcium28 mg, 3.5 %
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 3.6 % 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
3.6%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
Per 100 g, mackerel has the most vitamin B12 of the 6 here, ahead of salmon (red, canned in brine, drained).
0.0088mg
0.0049mg
0.0032mg
0.003mg
0.0024mg
0.0022mg
Mackerel, flesh only, rawthis page
Salmon, red, canned in brine, drained−0.0039 mg
Salmon, smoked−0.0056 mg
White fish, dried, salted−0.0058 mg
Haddock, smoked, poached−0.0064 mg
Cod, microwaved−0.0066 mg
All values per 100 g, from the same dataset. Differences are against mackerel.
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Questions about mackerel
Four questions chosen by the facts above, so every food answers differently.
How many calories are in a portion of mackerel?
A typical portion (140 g, one fillet) gives 326 kcal. Per 100 g the figure is 233 kcal.
Is mackerel high in vitamin B12?
Yes. Mackerel, flesh only, raw has 0.0088 mg vitamin B12 per 100 g, 352 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals does mackerel have most of?
By share of the daily reference intake: vitamin B12 (0.0088 mg, 352 %), vitamin D (0.008 mg, 160 %) and niacin (15.7 mg, 98 %) per 100 g.
Is mackerel a good source of protein?
Mackerel, flesh only, raw has 18 g protein per 100 g, 31 % of the energy, which meets the UK threshold for “high protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-393, Mackerel, flesh only, raw, 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. Edible proportion: 62 % of the weight as bought is eaten. 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. 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
- Tuna, canned in brine, drained109 kcal
- Cod, dried, salted, boiled138 kcal
- Dab, raw74 kcal
- Halibut, grilled121 kcal
- Monkfish, grilled96 kcal
- Pomfret, black, raw99 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