Mackerel: nutritional value, calorie content per 100 grams, beneficial properties

Mackerel is a member of the mackerel family. This is a heat-loving, schooling fish that can reach a length of up to 60 centimeters. Mackerel has an elongated body, which is covered with small scales.

As a rule, mackerel gather in schools, and there are no fish of other species in schools. The optimal temperature for fish is from 8 to 20 degrees. During winter, the fish goes to a depth of up to 250 meters, where it leads a sedentary lifestyle, and in the spring it moves closer to the shores. The average lifespan of mackerel reaches 15-18 years.

Delicious mackerel dishes are often found on Russian tables. Both adults and children love her. But what is the nutritional value of mackerel and how high-calorie this fish is, you can find out from this article. And also below will be presented several delicious recipes for preparing this fish.

Mackerel in dietary nutrition

If you are on a diet or simply watch your figure and health, then you need to know that fish is indispensable for dietary nutrition, as it is a source of nutrients, vitamins and minerals. The average calorie content of mackerel allows you to consume it in moderation, even if you have problems with excess weight. In this case, the main role is played by the method of its preparation.

Nutritionists recommend consuming boiled, baked, convection-fried or steamed fish in small quantities, because it does not contain added fats other than its own. In addition to the optimal calorie content of mackerel, this fish retains more useful substances and contains a lot of valuable Omega-3 fatty acids.

When eating on a diet, you should not eat smoked or fried mackerel: it contains a lot of excess fat and harmful substances, which not only affect your figure, but also your overall health.

Content of vitamins and microelements

Mackerel has tender and tasty meat, and there are no small bones. Mackerel is high-calorie, as it is a fatty fish species, fat content is up to 16.5% (some individuals up to 18%). At the same time, it is healthy and nutritious. This is explained by the fact that mackerel contains easily digestible proteins and fatty acids (0.0037%) necessary for humans, including omega-3.

Salted mackerel contains vitamin E, vitamin A, B, vitamin D, PP - vitamins. It also contains many trace elements: 0.0017% iron, 0.0007% zinc, 0.000045% iodine, 0.00021% copper, 0.0001% manganese; as well as a number of macroelements: 0.04% calcium, 0.05% magnesium, 0.1% sodium, 0.28% potassium, 0.28% phosphorus.

Useful properties and contraindications of mackerel

The rich chemical composition undoubtedly has a positive effect on the functioning of vital processes in the body, regardless of the calorie content of mackerel. However, there are some contraindications to its use, namely: individual intolerance and allergic reactions to fish, exacerbations of heart and gastrointestinal diseases. Smoked, salted and fried mackerel is not recommended for those who have chronic liver and kidney diseases, but it can be replaced with boiled fish in small quantities. But for everyone else, mackerel is still very healthy.

It is recommended for use by people of all age groups, especially children, adolescents and pregnant women. Thanks to phosphorus, mackerel strengthens the musculoskeletal system and normalizes fat metabolism, which means that eating boiled fish in small doses promotes weight loss, so the calorie content of mackerel will be beneficial.

In addition, this fish takes part in increasing the amount of hemoglobin, destroying plaques in blood vessels, strengthening the immune system and nervous system, and also regulates blood sugar levels, improves memory and vision. Eating boiled mackerel has a positive effect on the digestive tract, hair and skin structure, as well as on our mood. On top of that, it helps DNA synthesis, strengthens the spinal cord and mucous membranes of the entire body.

Mackerel fish is also known as mackerel. It belongs to the marine varieties of fish. The fillet of this fish is extremely tasty and healthy. This fish swims in schools. It can grow up to thirty centimeters in length. The calorie content of fresh mackerel is 181 kcal per 100 grams.

Mackerel is considered a noble fish. Outwardly, it resembles a perch. And just like perch, it belongs to the Perch-like type of fish. Mackerel lives in the warm waters of the Black Sea and Marmara Sea. It is also found in the waters of Australia, Japan and America.

Mackerel is a fairly oily fish. 100 grams of this product may contain about 30 grams of fat. And this despite the fact that the calorie content of mackerel is only 181 kcal. However, the fats contained in the composition are very beneficial for the human body. In addition, it contains a high percentage of healthy protein.

The chemical and vitamin composition of this fish is also very rich. Among the vitamins there are: E, PP, vitamins B, C, H. Among the microelements there are: cobalt, fluorine, iodine, zinc, manganese, iron, chromium, magnesium, phosphorus, copper, molybdenum, chromium.

Canned

Canned mackerel is a versatile fish product with a wide range of culinary uses. On an industrial scale, such fish is preserved in several ways:

in its own juice;
In oil;
in tomato sauce;
in tomato with vegetables.

Since mackerel meat has sufficient fat content, the most common option is canning in its own juice. Such canned fish are characterized by a delicate structure and rich taste, and since they are produced without oil, they have a very low calorie content, amounting to 137.6 kcal per 100 grams.

The calorie content of mackerel preserved by other methods is higher, which is due to the presence of vegetable oil in the composition. On average, this indicator is at the following level:

in oil - 278 kcal/100 g;
in tomato sauce - 241.5 kcal/100 g;
in tomato with vegetables - 189.0 kcal/100 g.

Any version of canned mackerel has two important advantages:

allows you to preserve the excellent taste and healthy qualities of fish for a long time;
is an independent snack, ready to eat at any time and does not require additional cooking.

It is fish bones that are the richest source of macro- and microelements that ensure bone strength and support for the entire musculoskeletal system. For this reason, the canned product is recommended to be included in the diet of sports and medical nutrition.

Natural canned mackerel contains high amounts of calcium, magnesium, phosphorus, lycopene and antioxidants, which are not destroyed by heat. Polyunsaturated fatty acids necessary for proper nutrition of the brain and proper functioning of the human endocrine system are also preserved.

Such canned fish are recommended for use during excessive physical or sports stress, increased intellectual activity, and also for the successful solution of cardiac problems. Using a canned fish product in your diet reduces cooking time and is convenient to take on trips or use for a quick snack.

The harm of such products can only be due to the increased content of the fat component in the composition, due to which the initial calorie content of mackerel significantly increases. For this reason, canned fish in its own juice are considered the healthiest. In addition, preservatives are often added to industrially produced products, and the use of such chemicals has a negative impact on health.

Therefore, given all the benefits of natural canned mackerel, it is best to prepare them yourself. But it is necessary to take into account another danger, which is the possibility of infection with botulism. This risk especially increases when cooking at home, when the required temperature regime is not observed. In addition, botulism can develop in jars after the expiration date or if stored improperly.

Store-bought canned mackerel is not recommended for use by children under 3 years of age, pregnant and lactating women, primarily due to the presence of preservatives, which, like the fish itself, contain many allergens. In addition, saltwater fish can be high in mercury, which is also harmful to health.

Store canned fish in a dry room in compliance with the following temperature conditions:

in oil - from 0°C to 20ºC;
in tomato - from 0°C to 5ºC.

The average shelf life of a store-bought product is 3 years, but there may be exceptions, so you need to pay attention to the date indicated by the manufacturer on the packaging. Homemade canned food in oil can be stored for 12–24 months, and in tomato sauce for 6–18 months. After opening the can, the contents should be immediately transferred to a glass container and consumed within 24 hours. When exposed to oxygen, canned fish flesh quickly oxidizes, which increases the risk of poisoning.

In any case, when purchasing canned food, you must carefully study the label. It indicates not only the shelf life, but also the method of preparation, chemical composition, nutritional value and calorie content of mackerel. The jar should not be damaged or bloated. After opening, you need to evaluate the appearance, which, like the aroma, should be natural. If there are any suspicious changes, the product should not be consumed so as not to risk your health.

Benefits for humans

Thanks to its healthy fats, proteins, vitamins and microelements, consuming this product is extremely beneficial for everyone. Doctors strongly advise adding it to the diet of teenagers, pregnant women, nursing mothers and children. The beneficial substances contained in the composition perfectly help the development and growth of a young body.

Its use also contributes to the following processes:

The meat of this fish improves the condition of the nervous system, and it will also add beauty to you.
It has been noticed that systematic consumption of mackerel fillet has a wonderful effect on the condition of the mucous membranes, skin and hair.
This product is also useful for people who have joint diseases; its use helps build cartilage tissue.

This fish is prepared in a variety of ways.

Baked

One of the most dietary ways to cook fish is to bake it. Baked fish is very tasty and healthy. At the same time, this dish is incredibly easy to prepare.

Fresh fish must be cleaned, its tail and head cut off. Then cut it into small pieces. Salt each piece and place on foil. You can also cut your favorite vegetables into pieces and place them on foil. Then wrap the fish pieces with vegetables in foil and place in the oven.

Let it remain in the oven for about forty minutes. After the time has passed, the baked mackerel will be ready. It will taste best if the baked mackerel is served with sour cream. The calorie content of mackerel will, of course, increase slightly from the addition of sour cream, but the taste will also become even richer. You can also bake fish carcasses without foil, just in the oven.

In this case, grease a baking sheet with vegetable oil and place the fish pieces on a bed of vegetables, and then bake in the oven for about half an hour. If you simply bake fish pieces in the oven, it will turn out with an appetizing crust.

An even more dietary option than baked is boiled mackerel.

Dishes

Mackerel is considered a universal fish because it is tasty and healthy in any form. Dishes made from it are suitable for any menu and are even recommended in moderation during weight loss. Despite the relatively high calorie content of mackerel, the presence of many valuable substances makes it an important component of diets and healthy eating programs.

This fish is prepared using various methods: it is baked, fried, boiled, salted, pickled and smoked. Canned mackerel goes well with fresh and boiled vegetables, and therefore is often added to various salads. It should be borne in mind that the initial calorie content of mackerel can vary significantly depending on the additional components of the fish dish.

Baked

One of the most delicious dietary options for preparing fresh fish is baking it in foil, without oil. This helps to avoid excessive dryness, since the own fat in mackerel carcasses is quite enough to produce a tasty and juicy dish. However, the calorie content of mackerel baked according to this recipe is quite high.

In foil

Cut up 3 fish carcasses: cut off the head and tail, cut the abdomen and remove the entrails. Then they are quickly washed with cold running water to reduce contact with water to a minimum, since this causes the mackerel pulp to become limp and lose its taste. After this, cut crosswise into portions, rub with a mixture of salt and ground black pepper and leave to marinate. At this time, peel 1 onion and cut into half rings 0.5 cm thick, and also chop 2 tomatoes into half rings 1 cm thick.

Fish pieces in the shape of a whole fish are laid out on a sheet of foil of the appropriate size, onion and tomato half rings are evenly placed between them, wrapped and baked in an oven preheated to 180ºC for 40 minutes. When the time is up, remove from the oven, very carefully unwrap the foil, place on a plate and serve.

In sauce

To prepare the sauce, mix 100 ml of sour cream and 2 tsp. mustard, add salt, herbs, dried garlic and other spices to taste. Beat the resulting mass with a blender at high speed.

Clean 700 g of fish, remove the head, tail, fins, entrails and large bones. Cut into small rectangles, dip each in the prepared sauce, and place on a baking sheet greased with sunflower oil. Bake in the oven at 180ºC for about half an hour. Check readiness with a toothpick. The calorie content of mackerel with this baking option will be 155 kcal/100 g.

Boiled

The most useful method of cooking any fish is boiling in water or steaming. At the same time, almost all useful elements are retained in its composition, but the amount of fat is reduced, especially when boiled in water. Therefore, the calorie content in such mackerel is reduced by 2 times. In addition, this parameter can be further reduced if you cook the carcasses in water without salt.

In water

Prepare 3 fish carcasses (gutted, cut off tails and fins, washed thoroughly) and cut each in half. Remove the top husk from 2 onions, leaving the lowest layer, which will give the product a golden color when cooked. Cut each onion into 4-6 pieces. Place in a saucepan, add 1 lemon cut into slices, several bay leaves and allspice peas, 1 tsp. salt and spices to taste. Pour in 2 liters of water, bring to a boil, add fish pieces, let it boil and cook over low heat for 10 minutes.

The finished fish is removed from the broth and consumed hot or cold. The broth is used to make soup. Mackerel boiled according to this recipe with a calorie content of 94 kcal/100 g does not have a very presentable appearance, but it is very healthy and quite tasty. It will be perfectly complemented by any sauce and potato side dish.

For a couple

Boiled mackerel pulp, steamed, is much healthier, but also much higher in calories. The increased calorie content in this case is due to the fact that during heat treatment the fish does not boil in water and, therefore, the fat is not boiled out of it, but is still released, albeit in a much smaller quantity. For this reason, a finished fish dish contains an average of 180 kcal per 100 grams.

The steaming process itself is even simpler than in water. To do this, simply place the prepared pieces of mackerel on the grill of a steamer and cook for 20–30 minutes, depending on their size. Hot steam treats fish flesh more gently than boiling water, so it retains its structure and has a richer taste.

Fried

The most “harmful” and most beloved option for preparing fish is frying in vegetable oil. Mackerel meat in any form has a rich taste, but it is fried fish that differs from all others in its most pronounced taste and aromatic qualities. At the same time, its calorie content practically does not increase during frying and remains at the level of 196 kcal per 100 g.

This is due to a unique feature of fish pulp - in low-fat varieties, it absorbs the fat in which it is fried, and therefore becomes more calorie-rich compared to fresh fish. And the calorie content of mackerel, like any other fatty fish, practically does not change, since at the same time as the absorption of vegetable oil, its own subcutaneous fat is fried.

Most often, mackerel carcasses are fried without adding seasonings and spices in order to preserve the natural taste and aroma. To do this, choose firm, fresh fish without yellowness on the belly. Wash, gut and cut into portions or leave whole. Pour just a little vegetable oil into the pan so that it just lightly covers the bottom.

Fry until golden brown on one side, then carefully turn over, cover with a lid and bring to readiness over low heat. The duration of the entire frying process should be 15–20 minutes. Serve hot or cold as a stand-alone snack or with a potato side dish.

Stewed

According to this recipe, fish stewed with vegetables is cooked in a slow cooker with the addition of a minimal amount of fat, which slightly reduces the calorie content of the finished dish - up to 165 kcal/100 g. The appetizer turns out to be incredibly tasty, easy to prepare and healthy.

First, the entrails and bones are removed from a medium-sized fish to create a fillet. Peel and finely chop 1 onion, grate 1 carrot. Pour 1 tbsp into the multicooker bowl. l. vegetable fat, fry the onion until transparent, add carrots and simmer for 5 minutes in the “Baking” mode. You can take 2 times more carrots and onions, then the nutritional value of the dish will drop to 138 kcal/100 g.

Lay out the mackerel fillet, completely immersing it in the fried vegetables. Pepper, season with spices to taste, spread 100 g of sour cream over the entire surface. The last layer is laid out tomato cut into rings and lightly salted. If desired, crush with finely chopped herbs. Set the “Stew” mode for 40 minutes or “Baking” for 30 minutes.

Grilled

Mackerel is ideal for grilling, as its increased fat content protects it from burning and excessive dryness. But this recipe assumes the use of vegetable fat, which makes the dish very high in calories - 100 grams of the finished product contains 204 kcal. Although this parameter can be reduced to 186 kcal/100 g if you prepare the marinade without adding oil.

First prepare the marinade. Wash and finely chop several sprigs of parsley. Peel and pass through a press 1 clove of garlic. Mix the components, add 1 tbsp. l. natural honey, sunflower oil and table vinegar. Lightly salt and pepper, stir everything.

The cleaned mackerel carcass is cut along the ridge, gutted, and bones and fins are removed. Flatten and place in a bowl. Pour in the marinade and leave for half an hour (or longer). Then place the fillet on the grill and fry until done, periodically turning over and basting with marinade. The fish flesh cooks quickly and it is important not to overcook it. It turns out fatty, juicy and aromatic. Fried potatoes are great as a side dish, or even better, healthier baked potatoes with vegetables and herbs.

Lightly salted

Delicious lightly salted fish is easy to prepare at home. To do this, take 1 whole carcass, wash it thoroughly, clean it of entrails and black film, and cut off the head. Pour 1 liter of water into the pan, add 3 tbsp. l. salt, 1 tbsp. l. sugar, 1 tsp. allspice peas, a few bay leaves and spices to taste.

Bring to a boil, remove from heat and leave to cool. Dip the prepared mackerel carcass into the cooled brine, close the lid tightly and place in the refrigerator for 12 hours. After this, remove from the brine and store in a cool place. This product will contain 194 kcal/100 g. When serving, cut into pieces, sprinkle with onions and herbs, sprinkle with lemon juice and pour over vegetable oil.

Pickled

Marinated fish is prepared in a similar way, but this requires a marinade rather than brine. When using this recipe, you get ideal-tasting, lightly salted, moderately pickled mackerel with a calorie content of 227 kcal per 100 grams. To reduce this figure to 142 kcal/100 g, sunflower oil can be excluded from the composition. But even if you reduce the amount of this component by half, this parameter will be 191 kcal/100 g.

This product is prepared in 1 day. First, 2 carcasses are cleaned of the entrails, the heads are cut off and cut into portions. Next, pour 300 ml of water into the pan, add 2 tbsp. l. table salt and stir thoroughly until completely dissolved. Dip mackerel pieces into brine and place under pressure in the refrigerator for 10 hours or overnight.

Then drain the brine, add 1 cup of sunflower oil and 3 tbsp to the fish. l. table vinegar. Add 2 cloves of garlic (passed through a press), ground black pepper to taste and an onion cut into half rings. Mix everything well. Place under pressure again and leave in the refrigerator for 6 hours to marinate.

Cold and hot smoking

When many people hear the word mackerel, they immediately imagine this smoked fish. Indeed, this cold or hot smoked product is incredibly tasty. The calorie content of cold or hot smoked mackerel increases slightly. The calorie content is already approximately 221 kcal per 100 grams of product.

What is the difference between the cold and hot smoking method? The answer is in the title. In cold smoking, fish carcasses are treated with cold smoke. A cold smoked product gains additional shelf life.

With the hot smoking method, the mackerel is exposed to hot heat. Hot smoked mackerel has a richer taste and aroma.

This dish should not be overused. It is known that smoked products are not very healthy. They have a bad effect on the liver and pancreas.

Useful elements

Macroelements in 100 g of mackerel:

279.802 mg potassium;
41.013 mg calcium;
49.557 mg magnesium;
100.024 mg sodium;
178.668 mg sulfur;
281.484 mg phosphorus;
170.207 mg chlorine.

Microelements in 100 g of mackerel:

1.666 mg iron;
44.794 mcg iodine;
19.741 mcg cobalt;
0.094 mg manganese;
211.048 mcg copper;
3.909 mcg molybdenum;
5.943 µg nickel;
44.238 mcg selenium;
1.448 mg fluoride;
54.735 mcg chromium;
0.673 mg zinc.

Salted

Many people also like this product salted. Salted mackerel is a worthy competitor to herring. The calorie content of mackerel in this form is already significantly increased. It is 305 kcal per 100 grams.

Salted mackerel is quite easy to prepare. To do this, take a whole fish and clean it from the insides. Fill the empty belly with table salt. Then place the fish filled with salt in a stainless steel bowl. Cover the dish with a towel and set it aside in a cool place. Store the carcass like this for at least three days, maximum six days.

The thicker the carcasses, the longer the salting time will take. During the process, liquid will be formed that must be drained so that the carcasses do not spoil. You can also add your favorite spicy spices to the salt to make the salted mackerel even tastier.

In this form, this product should also not be abused. People with diseases of the gastrointestinal tract, kidneys, liver, as well as those who have hypertension should be especially careful when adding this product in salted form. And the calorie content of mackerel in this form is much higher.

Jan-18-2013

Dietary properties of mackerel:

It will be difficult to argue with the fact that mackerel is a wonderful and very tasty fish. In the regions where it is caught, they can use it to create many different dishes, including a wide variety of products.

But, apparently, few of us think about the benefits of this fish and what calorie content mackerel has. Delicious fish? Yes! What else do we need? But any food product has a special chemical composition and has its own special effect on the human body and the processes occurring in it.

Let's find out in more detail why this fish is useful.

Mackerel is an aristocrat among its fellows; it belongs to the blue breed of the perch order. Its second name is mackerel, but this is how this fish is usually called in English-speaking countries. In general, the mackerel family includes 51 species of fish, and most of them have important commercial significance. This fish loves warmth. Mackerel, in search of warm waters, constantly migrate to the Marmara and Black Seas, along the coast of America. It is also caught in Japan and Australia. There are Australian, Atlantic, Japanese and African mackerel.

High nutritional value and low calorie content make mackerel an excellent food for dietary nutrition, for athletes, as well as for those who want to lose extra pounds. Mackerel is an excellent source of protein. It is easily absorbed by the body, 3 times faster than beef or chicken. The body will receive its daily protein requirement with only 200 grams of fish. Compared to white fish, mackerel has 2 times less calories.

The meat of this fish contains vitamins (especially vitamins B12 and PP), minerals - sodium, phosphorus, chromium, iodine and others.

Mackerel is a source of omega-3 acid, which strengthens our body's defenses, normalizes metabolic processes and hormone levels. This fish will especially benefit children, expectant and nursing mothers, and people suffering from cardiovascular diseases. It should be included in the diet of both young and old people.

Already from this we can conclude how useful mackerel can be. This fish contains many macro- and microelements, such as phosphorus, sulfur, calcium, magnesium, sodium, iron, zinc and other components that we cannot do without. This fish is classified as a product of a rather high price category, but the beneficial properties of this sea fish make this price justified.

Fresh

Of all the consumed varieties of fish products, mackerel is one of the most popular and versatile.
As a food product, it is equally actively used both in raw (mainly frozen) and in ready-to-eat form - salted, pickled, smoked or canned. Proper cooking methods include boiling, preferably steaming, and grilling or baking without using fat. With this heat treatment, mackerel meat is easily digestible, and the biologically active substances it contains have a number of beneficial effects on the human body:

normalize digestive processes;
improve the functioning of the heart muscle, strengthen the heart, help prevent heart attacks;
cleanses blood vessels, strengthens their walls;
increase brain activity;
maintain visual and hearing acuity;
remove toxins, waste, harmful salts, decay products;
actively contribute to the normalization of metabolism;
provide quick and long-lasting saturation;
increase activity, give vigor and stimulate performance;
reduce the severity of symptoms in case of problems with joints, especially in cases of impaired mobility (due to the activation of the formation of cartilage tissue);
saturate the body with vitamins, macro- and microelements, and other beneficial substances.

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Mackerel meat is recommended for consumption by women at any stage of pregnancy and during breastfeeding, as well as by adolescents during puberty. Also, the meat of this fish, saturated with many useful substances, high-quality protein and valuable fat, is ideal for therapeutic and restorative nutrition, since it is easily digestible and perfectly saturates, without overloading the body with excessive work.

It is not recommended to introduce any fish dishes and products into the diet, including mackerel, only if you have an allergic reaction or individual intolerance. All other restrictions and contraindications can only be associated with the correct choice of cooking option and serving size: everyone, without exception, can eat a moderate amount of mackerel, boiled or grilled.

The harm of mackerel meat can only be caused by purchasing a low-quality or stale product. In addition, during its life, marine fish accumulate heavy metals (primarily mercury), so it is recommended to choose small fish that have not had time to grow and increase the amount of such dangerous “accumulations”. The optimal length is 30 cm and weight is 0.5 kg.

How many calories are in mackerel?

So, what exactly is the calorie content of this fish? And here it is:

The calorie content of fresh mackerel is:

181 kcal per 100 grams of product

Proteins, fats and carbohydrates (BJU) of fresh mackerel per 100 grams:

Proteins - 18.7

Fats – 11.9

Carbohydrates – 0.0

This amount of calories cannot be called large. An average person, introducing approximately 700 grams of this type of fish into his diet, will fully satisfy the body’s daily need for energy and substances necessary for the successful functioning of organs and their systems. But of course, eating just mackerel all day is hardly a good idea.

The average amount of calories and the unconditional benefits of its consumption make this variety of sea fish extremely popular in a healthy diet. The opinions of nutritionists agree that fish has much more benefits for our health than meat. Therefore, most of those who prefer a healthy lifestyle, when choosing between meat and fish, choose the latter.

What is the calorie content of this fish prepared in different ways? And here it is:

Mackerel calorie table, per 100 grams of product:

And the nutritional value of this fish, prepared in different ways, is this:

Table of nutritional value of mackerel (BJU), per 100 grams of product:

The nutritional value

The excessive caloric content of mackerel is fully compensated by the same high nutritional value. The fish composition contains a rich set of vitamins, macro- and microelements, Omega-3 fatty acids and other substances vital for humans.

Despite the fact that very fatty mackerel has almost the highest calorie content among all other fish, it is recommended to be consumed even during the period of weight loss. This is due to the increased content of high-quality protein and valuable fish oil - the most important macronutrients that not only help you quickly get rid of extra pounds, but also saturate the body with vital elements.

Thus, the composition of BJU in fresh and fresh-frozen mackerel with a calorie content of 191 kcal/100 g is represented by the following ratio:

proteins - 18.0 g;
fat - 13.2 g;
carbohydrates - 0 g.

Boiled mackerel contains 211 kcal/100 g of calories:

proteins – 19.6 g;
fat – 14.7 g;
carbohydrates – 0 g.

Steamed mackerel contains 191 kcal/100 g of calories:

proteins – 18.0 g;
fat – 13.2 g;
carbohydrates – 0 g.

Salted mackerel contains 194 kcal/100 g of calories:

proteins - 18.5 g;
fat - 13.6 g;
carbohydrates - 0 g.

In marinated mackerel, calorie content is 142 kcal/100 g:

proteins – 12.8 g;
fat – 8.3 g;
carbohydrates – 3.7 g.

In spring mackerel, the calorie content is 188.8 kcal/100 g:

proteins – 18.0 g;
fat – 13.0 g;
carbohydrates - 0 g.

Canned in its own juice, calorie content 137.6 kcal/100 g:

proteins - 19.7 g;
fat – 7.1 g;
carbohydrates - 0 g.

In mackerel canned in oil, calorie content is 278 kcal/100 g:

proteins – 15.1 g;
fat – 25.1 g;
carbohydrates - 0 g.

In mackerel canned in tomato sauce, calorie content is 241.5 kcal/100 g:

proteins – 15.5 g;
fat – 17.0 g;
carbohydrates - 6.5 g.

In mackerel canned in tomato with vegetables, the calorie content is 189 kcal/100 g:

proteins – 13.0 g;
fat – 12.0 g;
carbohydrates - 7.0 g.

Cold smoked mackerel contains 150 kcal/100 g of calories:

proteins – 23.4 g;
fat – 6.4 g;
carbohydrates – 0 g.

Hot smoked mackerel contains 317 kcal/100 g of calories:

proteins – 22.1 g;
fat – 23.8 g;
carbohydrates – 4.1 g.

Mackerel meat contains a large amount of high-quality, easily digestible protein and healthy fish oil. The fat content of this fish can reach 30 g per 100 g of weight, so the considered high calorie content of mackerel at 191 kcal/100 g is actually quite low for such a fat content.

The mineral composition of mackerel includes almost all valuable substances necessary for humans. This sea fish contains large quantities of the following essential microelements:

iodine - has a positive effect on the physiology of the thyroid gland, ensures the normal synthesis of its hormones, improves all metabolic processes, controls the growth and development of the body, restores proper energy metabolism and body temperature, accelerates vitamin metabolism and water-electrolyte metabolism;
fluorine - improves bone strength, normalizes the formation of bone tissue, activates hematopoietic processes, increases the full absorption of iron, restores high-quality metabolism, stimulates the circulatory system, restores phosphorus-calcium balance;
zinc - regulates the concentration of cortisol, participates in the development of bone structure, strengthens dental tissue, increases intellectual abilities and concentration, improves the production of sex hormones, is important for the health and functioning of the eyes, catalyzes enzymatic reactions;
copper - improves connective tissue, bone tissue and epithelium, stabilizes the functions and condition of the endocrine system, improves collagen production, normalizes the strength and elasticity of vascular tissues, fights free radicals, catalyzes hemoglobin synthesis;
manganese - strengthens blood vessels, increases resistance to the formation of atherosclerotic plaques, reduces the concentration of cholesterol and triglycerides, protects cells from damage from excess iron and free radicals, normalizes bone structure, activates digestive processes;
iron - plays a major role in the formation of hemoglobin and myoglobin, ensures high-quality metabolism of a number of vitamins, increases resistance to infections, relieves increased fatigue, ensures the delivery of oxygen to tissues, improves the productivity of beneficial enzymes and proteins;
chromium - catalyzes the metabolism of carbohydrates, improves the synthesis of fatty acids, restores blood sugar levels, increases the effectiveness of insulin, catalyzes the burning of excess fat, accelerates the resorption of atherosclerotic plaques, lowers cholesterol concentrations, protects myocardial tissue from destruction, helps overcome stress;
nickel - participates in hematopoiesis, enhances the action of insulin, supplies oxygen to cells, increases enzyme activity, normalizes hormonal regulation, normalizes blood pressure, catalyzes the formation of new red blood cells, improves lipid metabolism and the oxidation of vitamin C;
cobalt - activates the breakdown of fatty acids and metabolic processes, stimulates hematopoiesis, maintains the health of the pancreas, normalizes the production of thyroid hormones, activates enzymes, lowers cholesterol in blood vessels, catalyzes cell renewal;
molybdenum - regulates oxidative processes, promotes the production of amino acids, reduces the risk of developing gout, increases metabolic rate, improves gastrointestinal microflora, strengthens bone and dental tissue, improves the health of the male genital area, cleanses tissues of toxins.

Also, the mackerel composition contains almost the entire list of macroelements - substances that are vital for the human body for normal existence. Moreover, they are present in fairly high concentrations, so each has a number of beneficial effects:

potassium - participates in the mechanisms of muscle contraction and relaxation, supports the proper functioning of the heart, strengthens the walls of blood vessels, reduces the likelihood of developing hypertension, produces a choleretic and diuretic effect, normalizes the condition of all intracellular fluids and soft tissues;
magnesium – supports glucose metabolism, accelerates protein production, normalizes neuromuscular activity, reduces the likelihood of developing cardiovascular failure, eliminates headaches and nervous disorders, relieves symptoms of PMS, improves the processing of sugars into energy;
sodium - neutralizes the harmful effects of acids, maintains water-electrolyte balance, normalizes osmotic and blood pressure, improves the functioning of the digestive system, regulates the movement of substances in and out of cells, keeps minerals in the blood in a soluble state;
calcium - strengthens blood vessels and the heart, normalizes blood pressure, ensures normal formation of bone tissue, maintains bone strength throughout a person’s life, accelerates and optimizes metabolic processes;
sulfur – normalizes the structure of cells of all tissues, participates in metabolic processes, promotes the proper production of amino acids, promotes the full absorption of vitamins, activates the work of enzymes and hormones;
phosphorus - strengthens bones and teeth, stimulates the nervous system, takes a direct part in the mechanisms of muscle contractility, improves the excitability of nerve tissue, restores oxygen metabolism, transports energy, regulates the functioning of hormones, catalyzes digestive reactions;
chlorine is an active participant in digestion, accelerates the secretion of hydrochloric acid (stomach juice), normalizes acidity, prevents dehydration of the body, improves the removal of toxins and metabolic breakdown products, allows you to maintain joint flexibility and muscle strength.

Due to the fact that all of these beneficial substances are contained in very large quantities, and also taking into account the high calorie content, mackerel is recommended to be consumed in limited quantities. Even a small portion of 100 g will be enough to satisfy a significant part of the daily requirement for essential minerals without increasing the daily calorie intake too much.

Vitamins

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The uniqueness of mackerel composition and its pronounced beneficial effect on the body is largely ensured by the presence of a wide range of vitamins. Moreover, some of them are found not in meat, but in fish oil, and therefore have a powerful healing and healing effect:

C − helps cope with the effects of stress, increases collagen production, accelerates wound healing, protects against viruses and bacteria, prevents the oxidation of “good” cholesterol and reduces the level of “harmful”, reduces the negative effects of the environment;
A − normalizes the course of all processes and functions, is necessary for eye health and visual acuity, promotes rapid cell regeneration, neutralizes radicals, inhibits the development of malignant cells, increases the amount of “good” cholesterol, slows down the aging process, activates the secretion of sex hormones;
E - protects against aging and helps prolong youth, protects cells from the influence of negative external factors, normalizes the functioning of the reproductive system (especially the female), stimulates the activity of the nervous system, accelerates tissue regeneration;
D - helps strengthen bones and teeth by increasing the absorption of calcium and phosphorus, improves the nervous system, removes metabolic breakdown products, improves the condition of the skin, suppresses the growth of cancer cells, improves the health of the eyes, and normalizes mood;
K − helps synthesize proteins and absorb calcium, ensures timely blood clotting in case of damage to blood vessels and tissues, accelerates wound healing and prevents the penetration of infections into the wound surface.

Recipe? Recipe!

What can you cook at home from this fish? Here is one of the recipes:

Mackerel fillet with cheese:

Products:

Mackerel – 250 gr.
Mustard – 25 gr.
Hard cheese – 50 gr.
Flour – 35 gr.
Vegetable oil – 40 gr.
Salt - to taste

The fish is first filleted. One half of the carcass should be spread with mustard, and sliced cheese should be placed on the other. Both halves are put together, breaded in flour, then fried. When the fillet is ready, it is cut into pieces and served with a side dish - mashed potatoes and vegetable salad. Of course, the calorie content of mackerel fried in oil will be significantly higher than, say, steamed, which is something that overweight people need to remember.

What are the benefits of mackerel for weight loss?

It is extremely difficult to gain weight from mackerel. After all, there really are few calories in it; even the fattest fish will have fewer calories than any cereal or flour product. And you cannot get the amount of useful substances that are in mackerel from any cereals.

A side effect of many diets is not getting enough vitamins in the diet. Therefore, mackerel is a valuable fish for dietary nutrition. And at the same time, vitamin B12 present in its composition promotes the breakdown of fats. Thanks to him, they are properly absorbed and excreted from the body, and do not accumulate, being deposited in problem areas. In any diet where fish is allowed in the diet, you can eat mackerel - baked or boiled. Do not forget that this fish is an excellent source of protein, for which athletes especially value it.

Mackerel is a fish that is caught and farmed on a huge scale. She is loved and appreciated for her excellent taste and as a source of nutrients, which she has in abundance. Eating mackerel improves health and prolongs life. For people who prefer proper nutrition and watch their figure, it is extremely important to know how many calories are in mackerel, how best to cook the fish so that the number of calories is minimal.

Chemical composition

The chemical composition of mackerel contains a huge amount of substances vital for the human body. The benefits of this fish are ensured by the fact that it contains the following elements:

vitamins of group B, A, C;
selenium;
calcium;
sodium;
magnesium;
fluorine;
nickel;
molybdenum;
cobalt;
phosphorus;
iron;
potassium;
zinc;
copper;
manganese.

It is important to note that by consuming just 100 grams of this fish during the day, you can ensure that your body is full:

selenium - 93.8% of the daily value;
phosphorus - by 39.7% of the daily norm;
vitamin B12 - 791.7% of the daily requirement.

The nutritional value of 100 grams of mackerel is:

18 grams of protein;
13.2 grams fat;
0 grams of carbohydrates;
0 grams of dietary fiber;
67.5 grams of water.

Calorie content of mackerel

Mackerel has an average calorie content. There is no need to be afraid of the fat that is available. It is not harmful to health; on the contrary, healthy cholesterol does not remain in the body and improves metabolism. Thanks to this, it can be safely included in the diet when planning diets.

Depending on the cooking method, the number of calories in fish differs. The number of calories is also affected by the place and time where mackerel is caught. For example, fish that was caught in the northern seas has less calories than mackerel caught in warm southern waters.

Sea mackerel is extremely healthy because it contains a sufficient amount of unsaturated fatty acids and protein. These substances are easy to digest, which has a beneficial effect on the functioning of the digestive tract.

For 100 grams of mackerel meat, on average, the calorie content ranges from 160 to 200 kcal. This is a low indicator, so you can add it to your daily menu if you don’t eat exclusively fish. Therefore, you can diversify your menu with vegetables and fruits.

Moreover, even nutritionists come to the conclusion that it is necessary to introduce mackerel into the diet. It is better to eat more fish than meat, as it contains much more nutrients than meat products. Eating mackerel will clearly show on your figure, help you get in shape faster, and get rid of extra centimeters on your waist.

Properly prepared mackerel will be beneficial for slimming, so you should figure out what form is best to eat the fish.

How to choose a good product

When buying fresh fish, you need to be guided by appearance:

The skin should be moist and have a rainbow tint.
There should be almost no traces of blood, there should be no extraneous stains at all - whitish or dark. If they are present, the fish is sick.
The gills should be bright, clean and free of white mucus.
The eyes of fresh fish are bright, moist, and bulging. If they are dull and sunken, this is one of the signs of old age.
If you press with your finger in the back area, the flesh should quickly return to its previous state.
There should be no spots on the flat belly , but if it is swollen or greenish spots appear, this indicates staleness.

For a fresh frozen product, you need to focus on the following indicators:

Carcasses should not be stuck together. Frozen foods stick together when they are warm and are then placed back in the freezer.
If the carcasses are glazed, it should not be too thick, there cannot be a layer of frost on it.
The external signs of freshly frozen carcasses are the same as fresh ones - bulging bright eyes, absence of foreign spots, characteristic coloring.

High-quality smoked mackerel also has its own distinctive features:

A yellow color that is too bright indicates that the product has been tinted to make it look attractive.
A pronounced smell of smoked meats - a flavoring agent was used.
Coarse or fine mesh prints on the skin indicate natural smoking. Such traces are left by the pallets on which the carcasses are placed.
Light stripes on the sides are a sign of insufficient smoking . Too many carcasses were thrown into the smokehouse, which were touching each other.
The carcass should be without excess moisture , dense, not too greasy, as if slightly dried.

Remember these signs to find fresh, healthy fish on the shelves.

On the pages of our website you will also learn about the beneficial properties of pollock! Why is dietary fish so beneficial?
Read some interesting facts about the health benefits and potential dangers of tuna, and interesting recipes for preparing red fish in this article.
In our next review we will tell you about the taste of char fish and the content of nutrients in valuable meat!

Calorie content of smoked mackerel

Smoked mackerel attracts many people with its aroma and appearance. Of course, it is the most delicious, but also higher in calories. Fish is smoked in two ways: hot and cold. Hot smoked mackerel can hardly be called suitable for dieters; its calorie content exceeds 300 kcal. And the amount of calories in cold smoked fish is small compared to hot processed fish, around 220 kcal.

But the usefulness of mackerel will decrease under the influence of chemicals used during cold smoking.

Heat treatment of mackerel

The best way to prepare mackerel is to boil or bake. The approximate calorie content of boiled fish is 130-200 kcal. Of course, it is not so appetizing, a little bland, but to achieve ideal body proportions it will be an excellent part of the diet.

Mackerel baked in the oven is both incredibly tasty and a plus for health. It goes great with vegetables. Fish and various vegetables complement and make the prepared dish perfect. By the way, you can make a casserole from fish, which will increase the usefulness many times over without harming the calorie content.

The calorie content of fried mackerel is 250 kcal. It is not only nutritious in itself, but is also saturated with calories due to vegetable oil, and carries an additional burden on the stomach. This mackerel is absolutely not suitable for a diet. The body does not work and is unable to completely cleanse itself of harmful substances obtained from fried foods.

Salted mackerel has many fans. It can be bought ready-made in stores or can be made at home. It all depends on desire and capabilities. The calorie content is small, about 220 units, which has a positive effect on the “introduction” of salted mackerel to the diet.

If the marinade is quite standard: water, salt, bay leaf, then the calorie content will not suffer. The number of calories also changes depending on the number of components: the more products and spices in the marinade, respectively, the more calories.

Mackerel is an excellent soil for culinary experiments. After all, you can create anything from fish. Cooking is a kind of art where imagination and invention are welcome.