What is the highest calorie fish?

November 30, 2025 •

3 min read

According to USDA data, Atlantic mackerel contains approximately 205 calories per 100-gram serving, making it one of the highest-calorie fish available. This high energy content is primarily due to its rich supply of healthy fats, which also makes it a powerhouse of beneficial omega-3 fatty acids.

Quick Summary

This article explores Atlantic mackerel, one of the highest-calorie fish, examining its nutritional profile and comparing it to other fatty fish like salmon, herring, and sardines. It details the role of its high fat content in contributing to its calorie count and outlines its significant health benefits.

Key Points

Atlantic Mackerel is a top contender: Raw Atlantic mackerel provides approximately 205 calories per 100-gram serving, primarily due to its high fat content.
Calorie density comes from fat: The highest-calorie fish are typically the 'fatty' or 'oily' varieties, which are rich in healthy polyunsaturated fats.
Rich in Omega-3s: Mackerel's high fat content makes it an excellent source of beneficial omega-3 fatty acids, including EPA and DHA.
Packed with vitamins and minerals: Beyond fat, mackerel is a great source of Vitamin B12, Vitamin D, selenium, and phosphorus.
Health benefits outweigh high calories: The calories in fatty fish are tied to significant health benefits, such as improved heart and brain health, and reduced inflammation.

Understanding Calorie Density in Fish

Calorie counts in fish are not determined by magic but by their macronutrient composition. For fish, the primary calorie drivers are protein and fat, as they contain virtually no carbohydrates. The distinction between lean and fatty (or oily) fish is crucial here. Lean fish, such as cod or tilapia, have very low fat content and, consequently, fewer calories. In contrast, oily fish like mackerel and salmon store a significant portion of their energy in fat, specifically heart-healthy polyunsaturated and monounsaturated fats, which leads to a higher calorie count per serving.

The Winner: Atlantic Mackerel

While several fish are considered fatty, Atlantic mackerel stands out as exceptionally energy-dense. A 100-gram (about 3.5-ounce) serving of raw Atlantic mackerel provides approximately 205 calories. When cooked, its calorie count can rise even further, with a 170-gram fillet potentially containing around 445 calories. This makes Atlantic mackerel a top contender for the title of highest-calorie fish, offering a concentrated source of energy from both fat and protein.

Nutritional Profile of Atlantic Mackerel

Atlantic mackerel is more than just calories; it is a nutritional juggernaut. A 100-gram serving typically contains:

Protein: 19 grams
Fat: 14 grams
Vitamins: An exceptionally rich source of Vitamin B12, providing over 360% of the Daily Value, along with substantial amounts of niacin, Vitamin D, and Vitamin B6.
Minerals: Packed with selenium, phosphorus, and magnesium.
Omega-3s: A fantastic source of EPA and DHA, essential for heart and brain health.

Comparison of Highest Calorie Fish

To put Atlantic mackerel's calorie density into perspective, here's a comparison with other popular fatty fish, based on a cooked 100-gram (3.5 oz) serving size.


Fish Species	Calories (Approx.)	Fat Content (Approx.)	Omega-3s (Presence)	Notable Nutrients
Atlantic Mackerel	~262	~18g	Very High	Vitamin B12, Selenium, Phosphorus
Salmon (Atlantic)	~206	~12g	High	Vitamin D, Vitamin A, Omega-3s
Sardines	~200	~11g	High	Calcium, Vitamin D, B12
Herring	~134	~8g	High	Omega-3s, Vitamin D

Health Benefits of Fatty Fish

Despite their higher calorie count, fatty fish like mackerel are celebrated for their health benefits. The caloric density comes from the fats that are particularly healthy for the human body.

Cardiovascular Health: The high concentration of omega-3 fatty acids (EPA and DHA) helps reduce inflammation and blood pressure, lowers triglycerides, and reduces the risk of heart disease.
Brain Function: Omega-3s are crucial for brain development and cognitive function. Regular consumption of fatty fish may help protect against neurodegenerative diseases.
Anti-inflammatory Properties: The omega-3s in fatty fish act as anti-inflammatory agents, which can be beneficial for conditions like arthritis and autoimmune diseases.
Vitamin D Source: Many fatty fish, including mackerel, are one of the few natural dietary sources of vitamin D, which is essential for bone health and immune function.
Excellent Protein: Fatty fish are an excellent source of complete protein, containing all the essential amino acids necessary for building and repairing muscle tissue.

How to Include Higher Calorie Fish in Your Diet

For those not focused on restricting calories, including higher-calorie fish like mackerel can be a delicious and nutritious addition to your diet. Given its rich, oily flavor, mackerel pairs well with acidic ingredients and is excellent when grilled, baked, or smoked. Canned mackerel is also a convenient, budget-friendly option.

Conclusion

While lean fish are a great low-calorie protein source, Atlantic mackerel takes the lead as one of the highest-calorie fish due to its dense, heart-healthy fat content. This high energy is a feature, not a flaw, as it's packaged with significant amounts of omega-3 fatty acids, protein, and essential vitamins and minerals. Including fatty fish like mackerel in your diet offers substantial nutritional benefits for your heart and brain. So, if you're looking for a nutrient-packed protein source, don't shy away from these energy-dense powerhouses from the sea. For more information on seafood nutrition, consult the NOAA Fisheries seafood database, a reputable resource for all things marine.

Frequently Asked Questions

Atlantic mackerel is consistently ranked among the highest-calorie fish, providing approximately 205 calories per 100-gram raw serving. Its high fat content is the primary reason for this high energy density.

No, calorie counts vary significantly between fish species. Lean fish like cod have fewer calories, while fatty fish like mackerel and salmon are more calorie-dense due to their higher fat content.

The main factor is fat content. Oily, fatty fish store more energy in healthy fats, which contributes to a higher calorie count compared to leaner species.

No, a higher-calorie fish like mackerel or salmon is not unhealthy. The calories come from healthy fats (omega-3s) and protein, offering significant benefits for heart and brain health.

Yes, canned sardines are another energy-dense option. They are a fatty fish that provides a good number of calories, along with calcium and omega-3s.

Mackerel typically has a slightly higher calorie count than salmon. For example, 100 grams of mackerel contains around 262 calories when salted, compared to approximately 206 calories in 100 grams of salmon.

Cooking methods can affect the final calorie count. For instance, frying fish will add more calories from oil, while baking or grilling without added fat will maintain a count closer to the fish's natural nutritional value.