How many calories in a 2 fillet of mackerel? Your complete nutritional guide

December 10, 2025 •

4 min read

A raw, two-fillet serving of Atlantic mackerel contains approximately 459 calories, based on a 100-gram fillet size. The exact calorie count for two mackerel fillets can vary significantly, depending on the specific type of mackerel species and the cooking method used.

Quick Summary

The calorie count for two mackerel fillets depends heavily on the species and preparation method. Values range from around 459 kcal for raw Atlantic mackerel to higher counts for different species or cooking styles involving added fats.

Key Points

Calorie Range: A standard two-fillet serving of mackerel has between 400 and 900 calories, varying by species and preparation.
Atlantic vs. King Mackerel: Atlantic mackerel fillets are typically lower in calories and mercury than King mackerel fillets, making them a healthier choice.
Cooking Method Matters: Dry heat methods like grilling or baking result in a lower calorie count compared to frying, which adds extra fat.
Rich in Omega-3s: Mackerel is one of the best sources of omega-3 fatty acids (EPA and DHA), which are excellent for brain and heart health.
Nutrient-Dense: Beyond its healthy fats, mackerel provides significant amounts of high-quality protein, Vitamin D, Vitamin B12, and selenium.
Mindful of Mercury: Due to high mercury content, pregnant women and young children should limit or avoid King and Spanish mackerel in favor of Atlantic mackerel.

Factors Influencing Mackerel Calories

The calorie content of two mackerel fillets is not a single, universal number. Several factors influence the final nutritional value, and understanding these can help you make a more informed dietary choice.

Mackerel Species

There are several common species of mackerel, each with a different fat and calorie profile. For instance, Atlantic mackerel is known for its high omega-3 content, contributing to its overall calories. In contrast, larger species like King mackerel can contain more calories per fillet due to their size, but also carry higher mercury levels. Spanish mackerel falls somewhere in between. It is important to know which type of mackerel you are consuming, as the differences are substantial.

Cooking Method

How you prepare your mackerel fillets plays a significant role in the final calorie count. Dry-heat methods, such as grilling or baking, typically add fewer calories than frying. When frying, the oil absorbed by the fish will increase the fat and calorie content. For example, a grilled mackerel serving may have fewer calories than a pan-fried one where oil has been used generously. Even with dry heat, adding sauces or marinades can impact the nutritional profile.

Preparation and Portion Size

The size of the fillets is a crucial variable. Some nutritional databases base their figures on a standard 100-gram serving, but actual fillets can be larger or smaller. Always check the weight of your specific fillets to calculate the most accurate calorie and macro information. For example, a smaller fillet of Atlantic mackerel might be closer to 80g, giving a different calorie total for two fillets compared to a larger, 112g fillet.

How many calories in a 2 fillet of mackerel? Calorie breakdown

To provide a clear answer, let's break down the calorie counts for a few common preparations. Keep in mind that fillet sizes can vary.

Raw Atlantic Mackerel: Based on a standard 100g fillet, two raw Atlantic mackerel fillets would contain approximately 459 calories. The majority of these calories come from healthy fats and protein, with no carbohydrates.
Grilled Atlantic Mackerel: A two-serving portion of grilled mackerel can contain around 474 calories. This slight increase compared to the raw version accounts for any added fats used during grilling or a standard serving size variation.
Smoked Mackerel: Depending on the brand and process, two fillets of smoked mackerel can contain around 482-488 calories, or slightly less depending on the specific product. Smoked versions may also have higher sodium content.

Nutritional Powerhouse: Beyond the Calories

Mackerel offers more than just calories for energy. It is celebrated as one of the most nutritious fishes due to its rich and diverse nutrient profile. The health benefits extend to several key bodily functions:

Omega-3 Fatty Acids: Mackerel is an exceptional source of omega-3s, particularly EPA and DHA, which support brain health and reduce inflammation. Regularly consuming omega-3s is linked to a lower risk of heart disease and improved overall health.
High-Quality Protein: As a complete protein, mackerel contains all nine essential amino acids needed for muscle growth, repair, and other vital functions.
Vitamins: It is packed with B vitamins, especially B12, which is crucial for nerve function and red blood cell production. It is also a good source of Vitamin D, which is often deficient in many diets and essential for bone health.
Minerals: Key minerals found in mackerel include selenium, which acts as a powerful antioxidant, and potassium, important for heart and blood pressure regulation.

Mackerel Calorie Comparison Table


Type	Fillet Size (Approx.)	Preparation	Estimated Calories for 2 Fillets	Key Nutritional Notes
Atlantic Mackerel	100g	Raw	459 kcal	Rich in omega-3s, lower mercury
Atlantic Mackerel	100g	Cooked (Dry Heat)	~524 kcal	Calorie increase from cooking process
King Mackerel	Larger	Raw	832 kcal	Higher calorie count, high mercury content
Smoked Mackerel	80-100g	Smoked	482-488 kcal	Higher sodium, retains omega-3s

Healthier Ways to Prepare Mackerel

For those looking to maximize the health benefits and control calorie intake, consider these preparation methods:

Grilling: Season with herbs, lemon, and a minimal amount of olive oil. This is a quick and flavorful way to cook mackerel.
Baking: Bake the fillets in parchment paper with vegetables and a light lemon-herb marinade to lock in moisture and flavor without excess oil.
Poaching: Gently poach the fillets in a flavorful broth. This low-fat cooking method keeps the fish moist and tender.
Salads: Flake cooked or smoked mackerel into salads. Combine with mixed greens, cherry tomatoes, and a light vinaigrette for a refreshing and nutritious meal.

Conclusion: Making an Informed Choice

To determine precisely how many calories are in a 2 fillet of mackerel, you must first identify the species and how it is prepared. A serving of raw Atlantic mackerel hovers around 459 calories, but this can increase with added fats from cooking or with larger, fattier species like King mackerel. Fortunately, regardless of the method, mackerel offers a wealth of nutrients, including heart-healthy omega-3s, high-quality protein, and essential vitamins. By choosing healthier cooking methods and being mindful of portion size, you can enjoy this versatile and delicious fish while maintaining your dietary goals. For authoritative nutritional data, refer to reliable sources such as the USDA FoodData Central website.

Frequently Asked Questions

Yes, mackerel is an excellent choice for weight loss. Its high protein content helps you feel full and satisfied for longer, reducing overall calorie intake. Paired with its healthy fats, it's a nutrient-dense food that can support your goals.

Cooking affects both the calorie count and some nutrients. Frying in oil increases fat and calories, while grilling or baking keeps the calorie count lower. Some nutrients like B vitamins can be sensitive to high heat, but overall, mackerel remains a very healthy food.

The mercury content varies by species. King mackerel contains high levels of mercury and should be avoided by pregnant women and young children. Atlantic mackerel is considered a low-mercury option and is safe to consume regularly.

Smoked mackerel retains most of the beneficial nutrients like omega-3s and protein. However, it is significantly higher in sodium due to the curing process. It can be part of a healthy diet but should be consumed in moderation, especially by those on a low-sodium diet.

Atlantic mackerel is a smaller fish with a lower mercury content. King mackerel is a larger, predatory fish with a much higher mercury content. For regular consumption, Atlantic mackerel is the safer and more sustainable choice.

Identifying fresh mackerel can be difficult outside of a fish market. When buying, look for Atlantic mackerel to be labeled as such. For canned options, the species is usually listed on the packaging. When in doubt, opt for Atlantic mackerel to be safe.

Yes, high-quality, sushi-grade mackerel can be eaten raw. It is important to ensure it has been handled and prepared safely to minimize the risk of foodborne illness. Raw mackerel, especially if not sushi-grade, can spoil quickly.