🐟 protein
Calories in Mackerel
345kcal
Per 4 oz (113g)
Protein
21.5g
Carbs
0g
Fat
28.3g
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Mackerel — fatty cold-water fish, very high omega-3.
~3g omega-3 per 4 oz — highest of common fish. Strong flavor; smoked or grilled works best.
Best for
- calorie-dense add-ons — 25g fat / 100g adds up fast
- people who struggle to hit calories on low-fat food only
Watch out
- tablespoon blindness — eyeballing oils and nut butters wrecks logs
- stacking multiple fat sources in one meal without noticing
How to log it
Use a spoon scale or package grams. 4 oz (~113g) is the practical unit in the app. A “drizzle” is still food.
Where it fits the day
Use as a controlled add-on, not the free condiment zone. One measured serving beats three “light” pours.
Common serving sizes
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 4 oz (113g) | 345 | 21.5g | 0g | 28.3g |
| 6 oz (170g) | 519 | 32.3g | 0g | 42.5g |
Per 100g: 305 kcal · 19g P · 0g C · 25g F