Group · Fish
Spanish mackerel
The Spanish mackerel, also known as thazard, is a sea fish prized for its flavoursome flesh and interesting nutritional profile. Like its cousins in the mackerel family, it is considered an oily fish, rich in healthy fats. With around 135 kcal per 100 g, it offers a good amount of protein (nearly 22.1 g of protein) for just 5.15 g of fat and no carbohydrate. Sold fresh, frozen, as fillets, smoked or tinned, it suits many different preparations. Its high-quality protein and fatty acids make it a great choice in a balanced diet, for both enjoyment and fullness.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 135 kcal |
| Kilojoules | 567 kJ |
| Protein | 22,1 g |
| Fat | 5,2 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- DHA0,76 g304 %
- Vitamin D7,3 µg146 %
- EPA0,25 g100 %
- Vitamin B122,4 µg96 %
- Total omega-31,01 g40 %
- Phosphorus205 mg29 %
- Vitamin B60,4 mg29 %
- Potassium446 mg22 %
See the other 15 nutrients
- Vitamin B32,3 mg14 %
- Vitamin B50,75 mg13 %
- Vitamin B20,17 mg12 %
- Vitamin B10,13 mg12 %
- Magnesium33 mg9 %
- Vitamin E0,69 mg6 %
- Copper0,06 mg6 %
- Zinc0,49 mg5 %
- Vitamin A39 µg5 %
- Iron0,44 mg3 %
- Vitamin C1,6 mg2 %
- Calcium11 mg1 %
- Manganese0,01 mg1 %
- Vitamin B91 µg1 %
- Vitamin K10,1 µg0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
The Spanish mackerel is quick and easy to cook. A portion of 100 to 150 g suits most meals. Choose cooking methods that preserve its qualities: grilled, baked in parchment, oven-baked or pan-fried for a few minutes on each side. Gentle cooking keeps its texture and nutrients at their best. Its fairly strong flesh goes well with a squeeze of lemon, mustard, fresh herbs (dill, parsley, coriander) or a touch of ginger.
Nutrition facts and benefits: this fish has an excellent protein-to-calorie ratio, ideal for fullness. Its complete protein contains all the essential amino acids, and its fat includes good-quality fatty acids. It also provides micronutrients typical of oily fish (B vitamins, vitamin D, iodine, selenium, phosphorus). As it contains no carbohydrate or fibre, its glycaemic index is zero, which makes it a good fit for a balanced diet.
Tips for active people: with 22.1 g of protein per 100 g, Spanish mackerel supports muscle recovery after exercise. Pair it with a source of complex carbohydrates (brown rice, sweet potato, quinoa) for a complete post-workout meal. To optimise your daily protein intake, you can also take inspiration from fitness nutrition and vary your sources.
Varieties and alternatives: depending on what is available, you can alternate with other oily fish such as regular mackerel or salmon, or choose leaner fish such as cod. Discover all the species in the fish family to add variety to your menus.
- Portions: 100 to 150 g per meal, once or twice a week.
- Storage: eat it very fresh or keep it in the fridge for 24 to 48 hours; it freezes perfectly.
- Pairings: green vegetables, citrus fruit, fresh herbs, wholegrain starchy foods.
- Best time: at lunch or dinner, as a main course.
Weight control: at around 135 kcal per 100 g, Spanish mackerel is reasonable, but watch how you cook it. Avoid frying, breadcrumbs and fatty sauces, which quickly increase the calorie density. Choose versions in brine or water rather than oil, and serve it with vegetables for a filling, light meal.