Mackerel (Raw)vsSalmon (Raw)
Mackerel (Raw) has 205 calories and 19g protein per 100g. Salmon (Raw) has 142 calories and 20g protein per 100g Salmon (Raw) has more protein, Salmon (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Mackerel (Raw) vs Salmon (Raw)
Go with Salmon (Raw) at just 142 kcal per 100g — 31% fewer calories.
Salmon (Raw) will keep you satisfied longer with 19.8g protein, 6.3g fat — fat and protein slow digestion while fiber adds bulk.
Mackerel (Raw)'s natural fat (13.9g/100g) helps your body absorb fat-soluble nutrients like vitamin A and vitamin D — not all fat is bad, moderate amounts are essential.
Salmon (Raw) packs 19.8g of protein per 100g (56% of calories from protein) — the better pick for muscle growth and recovery.
Salmon (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
Salmon (Raw) provides 490mg of potassium per 100g — important for muscle function and hydration.
⚠️Things to Watch
Mackerel (Raw)
Relatively high in cholesterol at 70mg per 100g.
Salmon (Raw)
No major nutritional red flags stand out per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Fish Mackerel Atlantic | Fish Salmon Atlantic Wild Raw | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 205kcal10% | 142kcal7% | +63kcal |
| Protein | 19g37% | 20g40% | <0.1g |
| Total Fat | 14g18% | 6.3g8% | +7.6g |
| Saturated Fat | 3.3g16% | 0.98g5% | +2.3g |
| Cholesterol | 70mg23% | 55mg18% | +15mg |
| Carbohydrates | 0g0% | 0g0% | — |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | — | — |
| ✨Vitamins | |||
| Vitamin A | 50mcg6% | 12mcg1% | +38mcg |
| Vitamin C | 0.40mg0% | 0mg0% | +0.40mg |
| Vitamin D | 16mcg81% | — | — |
| Vitamin E | 1.5mg10% | — | — |
| Vitamin K | 5.0mcg4% | — | — |
| Vitamin B6 | 0.40mg23% | 0.82mg48% | <0.1mg |
| Vitamin B12 | 8.7mcg363% | 3.2mcg133% | +5.5mcg |
| Folate | 1.0mcg0% | 25mcg6% | <0.1mcg |
| Thiamin (B1) | 0.18mg15% | 0.23mg19% | <0.1mg |
| Riboflavin (B2) | 0.31mg24% | 0.38mg29% | <0.1mg |
| Niacin (B3) | 9.1mg57% | 7.9mg49% | +1.2mg |
| 🔶Minerals | |||
| Sodium | 90mg4% | 44mg2% | +46mg |
| Calcium | 12mg1% | 12mg1% | — |
| Iron | 1.6mg9% | 0.80mg4% | +0.83mg |
| Potassium | 314mg7% | 490mg10% | <0.1mg |
| Phosphorus | 217mg17% | 200mg16% | +17mg |
| Magnesium | 76mg18% | 29mg7% | +47mg |
| Zinc | 0.63mg6% | 0.64mg6% | <0.1mg |
| Copper | <0.1mg8% | 0.25mg28% | <0.1mg |
| Manganese | <0.1mg1% | <0.1mg1% | <0.1mg |
| Selenium | 44mcg80% | 37mcg66% | +7.6mcg |
🔬Nutritional Analysis
Calories: Salmon (Raw) is significantly lower in calories at just 142 kcal per 100g compared to 205 kcal for Mackerel (Raw) — that's 44% fewer calories, making Salmon (Raw) the better choice for calorie-conscious diets.
Protein: Salmon (Raw) provides more protein with 19.8g versus 18.6g per 100g. In terms of protein-to-calorie efficiency, Salmon (Raw) offers better value for building and maintaining muscle.
Fat: Mackerel (Raw) has more fat (13.9g vs 6.34g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance. Salmon (Raw) has less saturated fat (0.981g vs 3.26g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Mackerel (Raw): 0.4mg vs 0mg), Folate (Salmon (Raw): 25mcg vs 1mcg), Vitamin A (Mackerel (Raw): 50mcg vs 12mcg).
Key Minerals: Notable mineral differences include Copper (Salmon (Raw): 0.25mg vs 0.073mg), Magnesium (Mackerel (Raw): 76mg vs 29mg), Iron (Mackerel (Raw): 1.63mg vs 0.8mg).
Diet Suitability: Both fit a low-carb or keto diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Mackerel (Raw) or Salmon (Raw)?
- Salmon (Raw) has more protein with 19.8g per 100g compared to 18.6g for Mackerel (Raw).
- Which is lower in calories, Mackerel (Raw) or Salmon (Raw)?
- Salmon (Raw) is lower in calories with 142 kcal per 100g versus 205 kcal.
- Is Mackerel (Raw) or Salmon (Raw) healthier?
- It depends on your goals. Mackerel (Raw) has 205 calories and 18.6g protein per 100g, while Salmon (Raw) has 142 calories and 19.8g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Mackerel (Raw) or Salmon (Raw)?
- Salmon (Raw) is leaner with 6.34g of fat per 100g compared to 13.9g.