571 %
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 smoked mackerel?
421kcal
in a 140 g fillet
301 kcal per 100 g.
Source: UK CoFID 2021, record 16-414, 11 analysed samples. Checked 5 October 2026.
33.7 gFat
29.5 gProtein
0 gFibre
571 %Daily vitamin B12
What’s in a 140 g fillet
More than half of a fillet is water. The rest is 33.7 g fat and 29.5 g protein.
- 33.7 gFat
- 29.5 gProtein
- 71.3 gWater
- 5.5 gMinerals and the rest
Above average for fish and seafood
Mackerel is 301 kcal per 100 g. The 170 fish and seafood in this database average 138.
Mackerel301
Fish and seafood average138
High in salt
1.9 g of salt per 100 g, which is red on a UK traffic-light label (the line is 1.5 g).
Salt, per fillet2.6 g
Sugars, per fillet0 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 B120.0143 mg, 571 %
Vitamin D0.0115 mg, 230 %
Chloride1414 mg, 177 %
Selenium0.0826 mg, 150 %
Niacin (vitamin B3)16.1 mg, 101 %
Phosphorus332 mg, 47 %
Riboflavin (vitamin B2)0.52 mg, 37 %
Vitamin B60.39 mg, 28 %
Iodine0.0392 mg, 26 %
Potassium447 mg, 22 %
Thiamin (vitamin B1)0.21 mg, 19 %
Pantothenic acid (vitamin B5)0.85 mg, 14 %
Magnesium53.2 mg, 14 %
Zinc1.3 mg, 13 %
Iron1.6 mg, 11 %
Biotin0.0056 mg, 11 %
Copper0.1 mg, 9.8 %
Vitamin A0.0504 mg, 6.3 %
Calcium46.2 mg, 5.8 %
Vitamin E0.64 mg, 5.4 %
Folate0.0056 mg, 2.8 %
Manganese0.03 mg, 1.4 %
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 2 % 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
2%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
0.0102mg
0.005mg
0.005mg
0.0042mg
0.003mg
Prawns, standard, dried+0.0025 mg
Mackerel, flesh only, smokedthis page
Jackfish, raw−0.0052 mg
Salmon, smoked (hot-smoked)−0.006 mg
White fish, dried, salted−0.0072 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 421 kcal. Per 100 g the figure is 301 kcal.
Is mackerel high in vitamin B12?
Yes. Mackerel, flesh only, smoked has 0.0102 mg vitamin B12 per 100 g, 408 % of the NRV, above the 30 % threshold for a “high in” claim.
Does cooking change the sodium in mackerel?
Yes. Per 100 g, sodium goes from 153 mg raw to 746 mg smoked. 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 (0.0102 mg, 408 %), vitamin D (0.0082 mg, 164 %) and chloride (1010 mg, 126 %) per 100 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-414, Mackerel, flesh only, smoked, 11 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: 91 % 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
- Coley, poached114 kcal
- Haddock, raw75 kcal
- Lemon sole, grilled91 kcal
- Parrot fish, raw83 kcal
- Salmon, red, canned in brine, drained160 kcal
- Sprats, fried415 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