Raw Mackerel (Atlantic)VSCooked Mackerel (Atlantic)
Cooked Mackerel (Atlantic) has 5.3g more protein per 100g than Raw Mackerel (Atlantic) — 23.9g vs 18.6g, a 28% difference caused by water loss during cooking, which concentrates protein by weight. Calorie and macronutrient values shift by the same mechanism. Source: USDA FoodData Central.
Source: USDA FoodData Central · Data as of Jan 2026
| Nutrient (per 100g) | Raw Mackerel (Atlantic) | Cooked Mackerel (Atlantic) |
|---|---|---|
| Protein | 18.6 g | 23.9 g |
| Calories | 205 kcal | 262 kcal |
| Total fat | 13.9 g | 17.8 g |
| Carbohydrates | 0.0 g | 0.0 g |
Raw Mackerel (Atlantic)
Cooked Mackerel (Atlantic)
Which food fits which goal?
Muscle Building & Recovery
Cooked Mackerel (Atlantic)With 23.9g of protein per 100g, Cooked Mackerel (Atlantic) provides the higher protein content needed to support muscle protein synthesis, post-workout recovery, and lean muscle maintenance.
Weight Loss & Calorie Control
Raw Mackerel (Atlantic)At only 205 calories per 100g, Raw Mackerel (Atlantic) allows you to maintain a calorie deficit while still getting essential nutrients, making it ideal for weight management and fat loss goals.
Maximum Protein per Calorie
Cooked Mackerel (Atlantic)Cooked Mackerel (Atlantic) offers the best protein-to-calorie ratio, delivering 23.9g of protein for just 262 calories, perfect for maximizing protein intake while minimizing caloric load.
Heart-Healthy & Lean Protein
Cooked Mackerel (Atlantic)For those focusing on lean protein sources with lower fat content, Cooked Mackerel (Atlantic) provides excellent protein while keeping saturated fat intake in check, supporting cardiovascular health goals.
Low-Carb & Ketogenic Diets
Raw Mackerel (Atlantic)With only 0.0g of carbohydrates per 100g, Raw Mackerel (Atlantic) fits perfectly into low-carb and ketogenic meal plans while providing substantial protein to maintain muscle mass during carb restriction.
General Fitness & Balanced Nutrition
Cooked Mackerel (Atlantic)For everyday fitness enthusiasts seeking balanced nutrition, Cooked Mackerel (Atlantic) offers a good protein content at 23.9g with 262 calories, fitting well into most active lifestyle meal plans.
What are the key nutritional differences?
Category Winners
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