Mackerel
A giant of omega-3 and natural vitamin D: an excellent oily sea fish for brain and heart health and a good choice when you have insulin resistance, with no carbohydrate and no glycemic effect.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
An exceptional food for supporting healthy arteries and triglyceride levels; eat it once a week as a rich, affordable alternative to salmon.
Best preparation methods
Grill it over charcoal or bake it in the oven with lemon slices, cumin and coriander; its rich natural oils keep it tender and tasty without much added oil.
Important Nutritional Note
This food does not need a glycemic index, but the foods eaten with it determine the meal’s effect on blood sugar.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (100 g) |
|---|---|---|
| Calories | 205 kcal | 205 kcal |
| Protein | 18.6 g | 18.6 g |
| Carbohydrate | 0 g | 0 g |
| Available carbohydrate | 0 g | 0 g |
| Fat | 13.9 g | 13.9 g |
| Dietary fibre | 0 g | 0 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It provides 9.1 g of protein per 100 kcal, ranking 15 of 19 in Meat, fish & eggs (highest first).
Related foods from the same family:
Frequently asked questions
Is Mackerel good for weight loss?
It can be a useful part of a weight-loss plan because it provides 9.1 g of protein per 100 kcal, and protein supports fullness. A 100 g portion gives 205 kcal.
How does Mackerel affect blood sugar?
Mackerel contains virtually no available carbohydrate, so the glycemic index does not apply and its direct effect on blood sugar is minimal. The meal’s effect depends on what you eat with it, such as bread, rice or sweetened sauces.
What is the nutritional value of a typical portion of Mackerel?
A typical 100 g portion of Mackerel provides about 205 kcal, 18.6 g protein, 0 g carbohydrate, 13.9 g fat and 0 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.