Mackerel calorie content, beneficial properties. Calorie content Cold smoked mackerel. Chemical composition and nutritional value

Smoked fish can often be seen on holiday tables, as it is an excellent appetizer. This delicacy has a spicy taste, aroma and goes well with many vegetables. The benefits of smoked mackerel are not known to every person, nor are its harms. It will be interesting to understand how smoked mackerel affects the body and what its calorie content is. The information will certainly surprise and make you think about whether there will be harm to the body if you often eat smoked meats.

The properties of smoked mackerel primarily depend on how it was prepared. The following methods are mainly used: hot and cold smoking, infusion in liquid smoke. If desired, any of the methods can be done at home. It’s worth noting right away that the benefits of homemade smoked mackerel will be much higher than that of store-bought ones. This can be explained by the fact that a person will not use harmful components that can adversely affect health.

As you know, the benefits of fish are high, which is why experts recommend consuming it more often. However, the smoking process adds calories, so nutritionists do not recommend eating this product in large quantities. However, the usefulness of this delicacy still remains. It is enough to look at how many positive properties it has to be convinced of this.

Benefits of smoked mackerel:

Improves the functioning of the gastrointestinal tract, activates metabolism;
Strengthens the nervous system. Lifts your mood and helps cope with depression;
Increases the level of hemoglobin in the blood. Normalizes cholesterol;
Has a positive effect on the cardiovascular system, prevents the formation of blood clots;
Helps cells regenerate. In general, strengthens the immune system;
Positively affects memory, improves concentration;
Conducts prevention of cancer.

In addition, the benefit lies in the fact that fish, even smoked, is rich in vitamins and amino acids. It contains vitamins A, E, D in high concentration. The microelements necessary for the body include calcium, magnesium, and iodine.

When talking about which fish is healthier, hot or cold smoked, we can give a definite answer. Of course, the product prepared using the cold method has more positive properties. In this case, more vitamins and microelements are retained. But this does not mean that hot smoked mackerel only brings harm. It also has a positive effect, but it is slightly weaker.

How many calories are in smoked mackerel?

The calorie content of smoked mackerel is not too high, but not low either. The hot smoked product has 221 kcal per 100 grams. Well, the calorie content of cold smoked mackerel is 150 kcal per 100 g.

Nutritionists recommend consuming this delicacy no more than 1-2 times a week. It is not recommended to eat more than 50-70 grams per day. Otherwise, a person risks gaining weight and also causing harm to the body. To get an exceptionally positive effect, you should not exceed the established norm.

CHEMICAL COMPOSITION AND NUTRITIONAL ANALYSIS

Nutritional value and chemical composition "Cold smoked mackerel".

The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.

Nutrient	Quantity	Norm**	% of the norm in 100 g	% of the norm in 100 kcal	100% normal
Calorie content	150 kcal	1684 kcal	8.9%	5.9%	1123 g
Squirrels	23.4 g	76 g	30.8%	20.5%	325 g
Fats	6.4 g	56 g	11.4%	7.6%	875 g
Water	60.3 g	2273 g	2.7%	1.8%	3769 g
Ash	9.9 g	~
Vitamins
Vitamin A, RE	20 mcg	900 mcg	2.2%	1.5%	4500 g
Retinol	0.02 mg	~
Vitamin B1, thiamine	0.12 mg	1.5 mg	8%	5.3%	1250 g
Vitamin B2, riboflavin	0.18 mg	1.8 mg	10%	6.7%	1000 g
Vitamin B4, choline	65 mg	500 mg	13%	8.7%	769 g
Vitamin B5, pantothenic	0.85 mg	5 mg	17%	11.3%	588 g
Vitamin B6, pyridoxine	0.49 mg	2 mg	24.5%	16.3%	408 g
Vitamin B9, folates	10 mcg	400 mcg	2.5%	1.7%	4000 g
Vitamin B12, cobalamin	12 mcg	3 mcg	400%	266.7%	25 g
Vitamin C, ascorbic acid	2.9 mg	90 mg	3.2%	2.1%	3103 g
Vitamin D, calciferol	16.1 mcg	10 mcg	161%	107.3%	62 g
Vitamin E, alpha tocopherol, TE	0.8 mg	15 mg	5.3%	3.5%	1875
Vitamin H, biotin	0.18 mcg	50 mcg	0.4%	0.3%	27778 g
Vitamin K, phylloquinone	5 mcg	120 mcg	4.2%	2.8%	2400 g
Vitamin RR, NE	10.3 mg	20 mg	51.5%	34.3%	194 g
Niacin	6.4 mg	~
Macronutrients
Potassium, K	128 mg	2500 mg	5.1%	3.4%	1953
Calcium, Ca	80 mg	1000 mg	8%	5.3%	1250 g
Magnesium, Mg	48 mg	400 mg	12%	8%	833 g
Sodium, Na	3610 mg	1300 mg	277.7%	185.1%	36 g
Sera, S	234 mg	1000 mg	23.4%	15.6%	427 g
Phosphorus, Ph	300 mg	800 mg	37.5%	25%	267 g
Chlorine, Cl	5372 mg	2300 mg	233.6%	155.7%	43 g
Microelements
Iron, Fe	0.8 mg	18 mg	4.4%	2.9%	2250 g
Iodine, I	45 mcg	150 mcg	30%	20%	333 g
Cobalt, Co	200 mcg	10 mcg	2000%	1333.3%	5 g
Manganese, Mn	0.67 mg	2 mg	33.5%	22.3%	299 g
Copper, Cu	210 mcg	1000 mcg	21%	14%	476 g
Molybdenum, Mo	45 mcg	70 mcg	64.3%	42.9%	156 g
Nickel, Ni	48 mcg	~
Selenium, Se	44.1 mcg	55 mcg	80.2%	53.5%	125 g
Fluorine, F	1400 mcg	4000 mcg	35%	23.3%	286 g
Chromium, Cr	55 mcg	50 mcg	110%	73.3%	91 g
Zinc, Zn	0.7 mg	12 mg	5.8%	3.9%	1714 g
Sterols (sterols)
Cholesterol	35 mg	max 300 mg
Saturated fatty acids
Saturated fatty acids	2 g	max 18.7 g
Monounsaturated fatty acids	2.17 g	min 16.8 g	12.9%	8.6%
Polyunsaturated fatty acids	1.45 g	from 11.2 to 20.6 g	12.9%	8.6%
Omega-3 fatty acids	1.1975	from 0.9 to 3.7 g	100%	66.7%
Omega-6 fatty acids	0.252 g	from 4.7 to 16.8 g	5.4%	3.6%

Energy value Cold smoked mackerel is 150 kcal.

Main source: Skurikhin I.M. and others. Chemical composition of food products. .

** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the My Healthy Diet app.

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NUTRIENT BALANCE

Most foods may not contain the full range of vitamins and minerals. Therefore, it is important to eat a variety of foods to meet the body's needs for vitamins and minerals.

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Ratio of proteins, fats and carbohydrates:

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USEFUL PROPERTIES OF COLD SMOKED MACKERL

Cold smoked mackerel rich in vitamins and minerals such as: choline - 13%, vitamin B5 - 17%, vitamin B6 - 24.5%, vitamin B12 - 400%, vitamin D - 161%, vitamin PP - 51.5%, magnesium - 12 %, phosphorus - 37.5%, chlorine - 233.6%, iodine - 30%, cobalt - 2000%, manganese - 33.5%, copper - 21%, molybdenum - 64.3%, selenium - 80.2 %, fluorine - 35%, chromium - 110%

What are the benefits of cold smoked mackerel?

Kholin is part of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, and acts as a lipotropic factor.
Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestines, supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
Vitamin B6 participates in maintaining the immune response, processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, promotes the normal formation of red blood cells, maintaining normal levels of homocysteine in the blood. Insufficient intake of vitamin B6 is accompanied by decreased appetite, impaired skin condition, and the development of homocysteinemia and anemia.
Vitamin B12 plays an important role in the metabolism and transformation of amino acids. Folate and vitamin B12 are interconnected vitamins that are involved in hematopoiesis. A lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, and thrombocytopenia.
Vitamin D maintains homeostasis of calcium and phosphorus, carries out the processes of mineralization of bone tissue. A lack of vitamin D leads to impaired metabolism of calcium and phosphorus in the bones, increased demineralization of bone tissue, which leads to an increased risk of developing osteoporosis.
Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal condition of the skin, gastrointestinal tract and nervous system.
Magnesium participates in energy metabolism, synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, and is necessary to maintain homeostasis of calcium, potassium and sodium. A lack of magnesium leads to hypomagnesemia, an increased risk of developing hypertension and heart disease.
Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, and is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, and rickets.
Chlorine necessary for the formation and secretion of hydrochloric acid in the body.
Iodine participates in the functioning of the thyroid gland, ensuring the formation of hormones (thyroxine and triiodothyronine). Necessary for the growth and differentiation of cells of all tissues of the human body, mitochondrial respiration, regulation of transmembrane transport of sodium and hormones. Insufficient intake leads to endemic goiter with hypothyroidism and slowing of metabolism, arterial hypotension, stunted growth and mental development in children.
Cobalt is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
Manganese participates in the formation of bone and connective tissue, is part of enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; necessary for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by slower growth, disturbances in the reproductive system, increased fragility of bone tissue, and disturbances in carbohydrate and lipid metabolism.
Copper is part of enzymes that have redox activity and are involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing oxygen to the tissues of the human body. Deficiency is manifested by disturbances in the formation of the cardiovascular system and skeleton, and the development of connective tissue dysplasia.
Molybdenum is a cofactor for many enzymes that ensure the metabolism of sulfur-containing amino acids, purines and pyrimidines.
Selenium- an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Beck disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan disease (endemic myocardiopathy), and hereditary thrombasthenia.
Fluorine initiates bone mineralization. Insufficient consumption leads to caries, premature wear of tooth enamel.
Chromium participates in the regulation of blood glucose levels, enhancing the effect of insulin. Deficiency leads to decreased glucose tolerance.

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You can see a complete directory of the most useful products in the appendix - a set of properties of a food product, the presence of which satisfies a person’s physiological needs for the necessary substances and energy.

Vitamins, organic substances required in small quantities in the diet of both humans and most vertebrates. Vitamin synthesis is usually carried out by plants, not animals. A person's daily requirement for vitamins is only a few milligrams or micrograms. Unlike inorganic substances, vitamins are destroyed by strong heat. Many vitamins are unstable and are “lost” during cooking or food processing.

The healthiest mackerel - homemade

Benefits of smoked mackerel:

Improves the functioning of the gastrointestinal tract, activates metabolism;
Strengthens the nervous system. Lifts your mood and helps cope with depression;
Increases the level of hemoglobin in the blood. Normalizes cholesterol;
Has a positive effect on the cardiovascular system, prevents the formation of blood clots;
Helps cells regenerate. In general, strengthens the immune system;
Positively affects memory, improves concentration;
Conducts prevention of cancer.

In addition, the benefit lies in the fact that fish, even smoked, is rich in vitamins and amino acids. It contains vitamins A, E, D in high concentration. The microelements necessary for the body include calcium, magnesium, and iodine.

About the dangers of smoked fish

It is also worth remembering how many calories there are in this product. If you eat this delicacy often, you can gain weight. This is not advisable for those who care about their figure.

How many calories are in smoked mackerel?

The calorie content of smoked mackerel is not too high, but not low either. The hot smoked product has 221 kcal per 100 grams. Well, the calorie content of cold smoked mackerel is 150 kcal per 100 g.

Mackerel fish is also known as mackerel. It belongs to the marine varieties of fish. The fillet of this fish is extremely tasty and healthy. This fish swims in schools. It can grow up to thirty centimeters in length. The calorie content of fresh mackerel is 181 kcal per 100 grams.

Mackerel is considered a noble fish. Outwardly, it resembles a perch. And just like perch, it belongs to the Perch-like type of fish. Mackerel lives in the warm waters of the Black Sea and Marmara Sea. It is also found in the waters of Australia, Japan and America.

Mackerel is a fairly oily fish. 100 grams of this product may contain about 30 grams of fat. And this despite the fact that the calorie content of mackerel is only 181 kcal. However, the fats contained in the composition are very beneficial for the human body. In addition, it contains a high percentage of healthy protein.

The chemical and vitamin composition of this fish is also very rich. Among the vitamins there are: E, PP, vitamins B, C, H. Among the microelements there are: cobalt, fluorine, iodine, zinc, manganese, iron, chromium, magnesium, phosphorus, copper, molybdenum, chromium.

Benefits for humans

Thanks to its healthy fats, proteins, vitamins and microelements, consuming this product is extremely beneficial for everyone. Doctors strongly advise adding it to the diet of teenagers, pregnant women, nursing mothers and children. The beneficial substances contained in the composition perfectly help the development and growth of a young body.

Also, its use contributes to the following processes:

The meat of this fish improves the condition of the nervous system, and it will also add beauty to you.
It has been noticed that systematic consumption of mackerel fillet has a wonderful effect on the condition of the mucous membranes, skin and hair.
This product is also useful for people who have joint diseases; its use helps build cartilage tissue.

This fish is prepared in a variety of ways.

Baked

One of the most dietary ways to cook fish is to bake it. Baked fish is very tasty and healthy. At the same time, this dish is incredibly easy to prepare.

Fresh fish must be cleaned, its tail and head cut off. Then cut it into small pieces. Salt each piece and place on foil. You can also cut your favorite vegetables into pieces and place them on foil. Then wrap the fish pieces with vegetables in foil and place in the oven.

Let it remain in the oven for about forty minutes. After the time has passed, the baked mackerel will be ready. It will taste best if the baked mackerel is served with sour cream. The calorie content of mackerel will, of course, increase slightly from the addition of sour cream, but the taste will also become even richer. You can also bake fish carcasses without foil, just in the oven.

In this case, grease a baking sheet with vegetable oil and place the fish pieces on a bed of vegetables, and then bake in the oven for about half an hour. If you simply bake fish pieces in the oven, it will turn out with an appetizing crust.

An even more dietary option than baked is boiled mackerel.

Cold and hot smoking

When many people hear the word mackerel, they immediately imagine this smoked fish. Indeed, this cold or hot smoked product is incredibly tasty. The calorie content of cold or hot smoked mackerel increases slightly. The calorie content is already approximately 221 kcal per 100 grams of product.

What is the difference between the cold and hot smoking method? The answer is in the title. In cold smoking, fish carcasses are treated with cold smoke. A cold smoked product gains additional shelf life.

With the hot smoking method, the mackerel is exposed to hot heat. Hot smoked mackerel has a richer taste and aroma.

This dish should not be overused. It is known that smoked products are not very healthy. They have a bad effect on the liver and pancreas.

Salted

Many people also like this product salted. Salted mackerel is a worthy competitor to herring. The calorie content of mackerel in this form is already significantly increased. It is 305 kcal per 100 grams.

Salted mackerel is quite easy to prepare. To do this, take a whole fish and clean it from the insides. Fill the empty belly with table salt. Then place the fish filled with salt in a stainless steel bowl. Cover the dish with a towel and set it aside in a cool place. Store the carcass like this for at least three days, maximum six days.

The thicker the carcasses, the longer the salting time will take. During the process, liquid will be formed that must be drained so that the carcasses do not spoil. You can also add your favorite spicy spices to the salt to make the salted mackerel even tastier.

In this form, this product should also not be abused. People with diseases of the gastrointestinal tract, kidneys, liver, as well as those who have hypertension should be especially careful when adding this product in salted form. And the calorie content of mackerel in this form is much higher.

Mackerel is characterized by a high content of vitamins and minerals. Fish contains a lot of vitamins B, E, C, PP, H, minerals cobalt, chromium, nickel, molybdenum, zinc, iron, fluorine, iodine, calcium, sulfur, potassium, phosphorus, sodium.

Calorie content of baked mackerel per 100 grams is 194 kcal. In a 100 gram serving of the dish:

16.9 g protein;
13.1 g fat;
0.6 g carbohydrates.

Steps for preparing oven-baked mackerel:

0.4 kg of mackerel is cleaned from the entrails and the fillets are separated from the bones. To make it easier to separate the fillets, it is recommended to work not with frozen, but with slightly thawed fish;
make sure that not only the insides are removed, but also the film covering the abdomen;
the prepared fish is salted and peppered, placed on foil and left for a short time;
at this time, the filling for the dish is made: the onion is peeled and cut into cubes, the parsley is chopped, the lemon is cut into circles;
Place parsley, onion and lemon slices on half a fish fillet. The resulting “sandwich” is covered with the other half of the fish fillet;
the fish is wrapped in foil and baked in the oven for 40 minutes. If the carcass is large, then the baking time is increased to 60 minutes.

Calorie content of mackerel baked in foil per 100 grams

The calorie content of mackerel baked in foil per 100 grams depends on the recipe for preparing the fish. A 100-gram serving of the dish discussed below contains 167 kcal, 17 g of protein, 10.8 g of fat, 0.4 g of carbohydrates.

Cooking steps:

0.25 kg of fish is cleaned of entrails, the tail and head are trimmed;
mackerel is cut into small pieces of equal size, salted to taste;
the fish is placed on foil, 25 g of chopped tomato is placed between the pieces;
mackerel wrapped in foil is baked in the oven over medium heat for half an hour.

Calorie content of cold smoked mackerel per 100 grams

Calorie content of cold smoked mackerel per 100 grams is 151 kcal. In 100 g of product:

23.2 g protein;
6.5 g fat;
0 g carbohydrates.

Cold smoked mackerel is rich in vitamins A, B1, B2, B9, B6, D, PP, C. This appetizer contains a lot of calcium, potassium, molybdenum, manganese, cobalt, iron, phosphorus, chlorine, and sodium.

Calorie content of stewed mackerel per 100 grams

Calorie content of stewed mackerel per 100 grams is 139 kcal. 100 g of fish contains 11.2 g of protein, 10 g of fat, 1.2 g of carbohydrates.

Stages of cooking fish:

0.6 kg of cleaned fish is fried on each side in 1 tablespoon of vegetable oil;
add 1 chopped onion, 1 grated carrot to the fish;
pepper and salt the dish to taste;
30 g of sour cream mixed with 0.2 liters of water is poured into a frying pan with a fish-vegetable mixture;
The fish is stewed under the lid for 20 minutes.

Calorie content of boiled mackerel per 100 grams

Calorie content of boiled mackerel per 100 grams is 210 kcal. Per 100 gram serving:

19.8 g protein;
14.5 g fat;
0 g carbohydrates.

Boiled fish retains almost all vitamins and minerals. It contains vitamins B, A, H, iron, magnesium, zinc, cobalt, potassium, calcium, iodine and many other minerals.

Despite the fairly high calorie content, boiled mackerel is recommended to be included in the diet during weight loss and dieting. The meat of such a product is quite easily digestible and is useful for maintaining healthy nails, teeth, bones, and the nervous system.

Calorie content of hot smoked mackerel per 100 grams

The calorie content of hot smoked mackerel per 100 grams is 318 kcal. In 100 g of product:

22 g protein;
23.9 g fat;
4.2 g carbohydrates.

This fish is useful for the prevention of vascular and heart diseases and normalizes capillary blood circulation. At the same time, such snacks should be abandoned in case of exacerbation of diseases of the liver, pancreas, stomach, and intestines. You should not overuse smoked fish when losing weight or being overweight.

Calorie content of salted mackerel per 100 grams

The calorie content of salted mackerel per 100 grams is 195 kcal. 100 g of snack contains:

17.9 g protein;
13.2 g fat;
0 g carbohydrates.

Salted mackerel has a lot of contraindications. Thus, the product should be discarded if you have heart or vascular diseases, a tendency to edema, exacerbation of gastrointestinal diseases, or impaired water-salt balance. Fish is contraindicated when losing weight and during a diet.

Calorie content of fried mackerel per 100 grams

Calorie content of fried mackerel per 100 grams is 221 kcal. A 100-gram serving contains 17.1 g protein, 16 g fat, 1.8 g carbohydrates.

To prepare the dish you need:

wash, peel and cut 0.75 kg of fish into equal-sized pieces;
bread the fish pieces in 20 g of flour and salt;
fry the fish on each side in a frying pan with sunflower oil.

Calorie content of steamed mackerel per 100 grams

Calorie content of steamed mackerel per 100 grams is 190 kcal. In 100 g of this fish:

17.9 g protein;
13.3 g fat;
0 g carbohydrates.

Steamed mackerel is a source of fatty acids for weight loss, during dieting and for restoring strength during heavy physical and mental stress. At the same time, the high fat content of the product does not allow mackerel to be included in the diet during exacerbation of gastrointestinal diseases.

Benefits of mackerel

The following benefits of mackerel are known:

Eating fish regularly reduces the risk of developing cancer, maintains eye health, and reduces pain symptoms due to migraines, arthrosis, and arthritis;
mackerel helps strengthen the immune system, inhibits the formation of cholesterol plaques, and normalizes brain function;
vitamins and minerals from fish are useful for preventing symptoms of psoriasis, improving the functioning of the nervous system and memory;
numerous studies have proven the beneficial properties of mackerel to prevent the development of atherosclerosis;
fish is not contraindicated for diabetes;
mackerel is a natural antidepressant.

Harm to mackerel

Harm to mackerel occurs in cases where the fish is consumed with contraindications. The use of the product should be avoided in case of exacerbation of diseases of the stomach, intestines, liver, or gall bladder (this is due to the fact that mackerel has a fairly high fat content).

Some people develop individual intolerance and allergic reactions to mackerel. Salted fish is prohibited for hypertension, cholecystitis, pancreatitis, and renal failure.