KETO VERDICTYES
Mackerel is excellent for keto: 0g net carbs per 100g, rich in omega-3s (EPA/DHA), and packed with high-quality protein. A nutrient-dense choice for heart and brain health.
Is Mackerel Keto?
Fish
Mackerel is excellent for keto: 0g net carbs per 100g, rich in omega-3s (EPA/DHA), and packed with high-quality protein. A nutrient-dense choice for heart and brain health.
- Net carbs (100g)0g
- Protein (100g)18.6g
- Fat (100g)13.9g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
0g
Total Carbs
0g
Fiber
0g
Protein
18.6g
Fat
13.9g
Calories
205
Source: USDA FoodData Central
WHY IT'S KETO-FRIENDLY
- Zero net carbs: no impact on ketosis or glucose
- High omega-3 content (EPA/DHA) supports metabolic and cardiovascular health
- Ample natural fat (≈13.9g/100g) helps hit keto ratios
- Complete protein (≈18.6g/100g) aids muscle maintenance and satiety
- Micronutrient-dense: vitamin D, B12, selenium
- Versatile prep methods that don’t add carbs
HEALTH BENEFITS
- Exceptional omega-3 source for heart, brain, and anti-inflammatory support
- High vitamin D for bone, immune, and hormonal health
- Rich in vitamin B12 for energy metabolism and neurologic function
- Provides selenium for antioxidant defenses
- May lower triglycerides and improve lipid profiles
- Protein + omega-3 combo supports body recomposition on keto
PREPARATION SUGGESTIONS
PAN-SEARED WITH LEMON
Season fillets, sear skin-side down in olive-oil until the skin is crisp; flip briefly and finish with lemon.
GRILLED HERB MACKEREL
Brush with olive-oil, garlic, and herbs; grill over medium heat 4–5 minutes per side.
BAKED IN FOIL
Wrap with lemon slices and fresh herbs; bake at 375°F (190°C) for 15–20 minutes.
SMOKED MACKEREL SALAD
Flake over greens with avocado, capers (optional), and a creamy keto dressing.
MUSTARD CRUSTED
Brush with dijon-mustard and herbs; pan-sear to golden and cooked through.
ASIAN GINGER SAUCE
Pan-sear and glaze with soy-sauce-low-sodium or tamari, ginger, sesame-oil, and garlic.