1/2 Fillet King Mackerel, Cooked, provides 206 calories. King Mackerel fillet is a great source of nutrition and is often considered a healthier protein source.

Per 100 grams, the cooked King Mackerel fillet contains 24.56 grams of protein, 10.96 grams of fat, and no carbohydrates. King Mackerel is also rich in vitamins and minerals that contribute to our overall well-being.

In this article, we'll explore the calorie and nutritional content of King Mackerel fillet, ways to prepare and serve it, and both the health benefits and potential risks of consuming this delicious fish.

Calorie Content of King Mackerel Fillet

One 3 oz. cooked King Mackerel fillet contains around 206 calories. This calorie content is higher than other fish varieties but still fits into a healthy, balanced diet when consumed in moderation. It's important to note that the calorie content may vary based on the method of cooking and any additional ingredients used.

King Mackerel Fillet's Protein Content

King Mackerel fillet is a great source of protein, with approximately 24.56 grams per 100 grams of cooked fish. Protein is an essential nutrient that helps repair and build tissues, along with other functions. Consuming King Mackerel fillet can aid in meeting our daily recommended protein intake. It's worth noting that the protein content may differ based on the specific cut and cooking method.

King Mackerel Fillet's Fat Content

One 3 oz. cooked King Mackerel fillet contains approximately 10.96 grams of fat. While this may seem high, a significant portion of the fats in King Mackerel are healthy unsaturated fats such as omega-3 fatty acids. Consuming these types of fatty acids can benefit heart and brain health and may be beneficial in reducing inflammation in the body.

King Mackerel Fillet's Carbohydrate Content

King Mackerel fillet contains no carbohydrates on its own. This makes it an excellent protein choice for those following a low-carb diet or those with blood sugar regulation concerns. It is important to note that any additional ingredients used in preparation could contribute to carbohydrate count.

King Mackerel Fillet's Vitamin Content

King Mackerel fillet is a rich source of vitamins B12 and D. These vitamins play vital roles in maintaining healthy blood and nerve cells, preventing anemia, and supporting a healthy immune system. It's essential to consume sufficient amounts of these vitamins as deficiencies can lead to severe health consequences.

King Mackerel Fillet's Mineral Content

King Mackerel fillet is an excellent source of minerals such as selenium and potassium. Selenium is a powerful antioxidant that can protect the body from damage caused by free radicals. Potassium is essential for proper fluid balance, maintaining healthy blood pressure levels, and regulating heart function. It's important to consume adequate amounts of these minerals to help support optimal health and function.

Recommended Serving Size of King Mackerel Fillet

The recommended serving size for King Mackerel fillet is 3-4 oz. per serving, or roughly the size of a deck of cards. It is recommended to eat fish 2-3 times per week, in accordance with the American Heart Association's dietary recommendations. Consuming more significant portions or more frequent servings may lead to excessive caloric intake or potential risk of harmful levels of mercury.

Health Benefits of Eating King Mackerel Fillet

Consuming King Mackerel fillet can provide several health benefits, including reducing inflammation, benefiting heart health, and supporting brain function. Because of its high protein content, consuming King Mackerel fillet can assist in weight control, improve body composition, and reduce the risk of chronic conditions such as type 2 diabetes. Overall, eating King Mackerel fillet as part of a well-rounded, balanced diet can contribute to better health outcomes.

Potential Risks of Consuming King Mackerel Fillet

Consuming King Mackerel fillet may come with potential risks, primarily due to the presence of mercury. Mercury can be present in high levels in certain fish varieties, including King Mackerel, and can be harmful to the nervous system, especially in infants, children, and pregnant women. It is important to note that these risks can be minimized by consuming the recommended serving sizes and selecting fish varieties that are low in mercury.

Ways to Prepare King Mackerel Fillet

King Mackerel fillet can be prepared in various ways, such as grilling, broiling, baking, or frying. One delicious way to cook King Mackerel fillet is by seasoning it with a mix of herbs and spices and grilling it. This cooking method will retain the fish's flavor while adding a smoky taste to it. Ultimately, there are many ways to include King Mackerel fillet in your diet, making it a versatile, healthy, and delicious protein source.