Mackerel vs Salmon: Calories and Nutrition Compared (2026)

Mackerel has 25.7 g of protein and 201 calories, while salmon contains 24.6 g of protein and 153 calories. Mackerel is higher in protein and calories.

Mackerel and salmon are popular fatty fish known for their health benefits. This comparison highlights their nutritional differences per 100 g serving.

What Is the Difference Between Mackerel and Salmon?

Mackerel is a rich, oily fish that is a good source of omega-3 fatty acids and protein. It is commonly found in both fresh and canned forms. Salmon is a highly regarded fish known for its rich flavor and nutritional value, particularly its omega-3 fatty acids and high protein content. It is often consumed fresh, smoked, or canned.

Mackerel vs Salmon: Nutrition Side by Side

The following table presents a side-by-side comparison of Mackerel and Salmon based on their nutritional content.

Nutrient (per 100 g)	Mackerel (cooked)	Salmon (cooked)
Calories	201 kcal	153 kcal
Protein	25.7 g	24.6 g
Carbs	0 g	0 g
Sugar	0 g	0 g
Fat	10.1 g	5.3 g
Fiber	0 g	0 g
Sodium	110 mg	90 mg

Which Is Better, Mackerel or Salmon?

For weight loss: Salmon has fewer calories at 153 compared to Mackerel's 201 calories, making it a better option for weight loss.

For muscle and protein: Mackerel provides 25.7 g of protein, slightly more than Salmon's 24.6 g, making it a better choice for muscle building.

For low-carb or low-sugar: Both Mackerel and Salmon contain 0 g of carbs and sugar, making them suitable for low-carb or low-sugar diets.

How to Track Mackerel and Salmon Accurately

It's easy to misjudge portion sizes and macros when consuming fish, which can impact overall dietary goals. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers presented are rounded reference values for educational use and should not be considered medical advice. This comparison is based on a per-100g basis. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which fish has more protein?

Mackerel has 25.7 g of protein, while Salmon has 24.6 g of protein.

Which fish has fewer calories?

Salmon has 153 calories, while Mackerel has 201 calories.

What is the fat content of Mackerel?

Mackerel contains 10.1 g of fat per 100 g.

What is the sodium content of Salmon?

Salmon contains 90 mg of sodium per 100 g.

Do both fish have carbs?

Both Mackerel and Salmon contain 0 g of carbs per 100 g.

What is the sugar content in Mackerel?

Mackerel has 0 g of sugar per 100 g.

Key Takeaways

• Mackerel has 201 calories per 100 g.
• Salmon has 153 calories per 100 g.
• Mackerel contains 25.7 g of protein.
• Salmon contains 24.6 g of protein.
• Both fish have 0 g of carbs and sugar.
• Mackerel has 10.1 g of fat, while Salmon has 5.3 g of fat.