Canned mackerel without oil is an excellent protein-packed option for health-conscious eaters, fitness enthusiasts, or anyone watching their calorie intake. This listicle explores the calorie content of various types of canned mackerel packed in water, brine, or natural juices rather than oil. Whether you’re counting calories, managing fat consumption, or simply curious about nutritional differences, this guide provides detailed insights into popular canned mackerel options without added oil.
1. King Oscar Wild Caught Mackerel in Water
King Oscar is a well-known brand offering wild-caught Norwegian mackerel canned in water. A typical 3.5-ounce (100g) serving contains approximately 130 calories, 6 grams of fat, and 20 grams of protein. Packed in water, this variety keeps calories lower than oil-packed counterparts while retaining the rich omega-3 fatty acids naturally present in mackerel.
2. Brunswick Mackerel in Water
Brunswick’s canned mackerel in water is a budget-friendly option commonly found in North American supermarkets. Each 3.75-ounce (106g) can delivers about 120 calories with 5 grams of fat and 18 grams of protein. Because it’s packed in water, it’s an excellent choice for those limiting fat intake but still wanting a good dose of heart-healthy omega-3s.
3. Wild Planet Wild Caught Mackerel in Water
Wild Planet’s canned mackerel is sustainably sourced from the Pacific Ocean and packed in water with no added preservatives. A 3.75-ounce (106g) serving contains roughly 140 calories, 7 grams of fat, and 21 grams of protein. This brand is favored for its commitment to responsible fishing and minimal processing, making it a nutritious and environmentally conscious choice.
4. Crown Prince Natural Mackerel Fillets in Brine
Crown Prince offers mackerel fillets canned in a light brine solution rather than oil or water. This slightly salty packing liquid adds minimal calories, with a 3.75-ounce (106g) serving containing about 125 calories and 6 grams of fat. The brine helps preserve the fish’s natural flavor and moisture without extra oil calories, making it a flavorful yet low-calorie option.
5. Season Brand Mackerel in Water
Season Brand supplies mackerel canned in water, popular in Asian markets and increasingly available globally. A standard 3.5-ounce (100g) serving has around 130 calories, 6 grams of fat, and 20 grams of protein. This product is often praised for its clean, mild flavor and firm texture, ideal for those seeking a versatile canned fish option with controlled calories.
6. John West Mackerel in Water
John West, a prominent UK brand, sells mackerel canned in water with no added oil or preservatives. Each 3.5-ounce (100g) portion contains about 125 calories, 5.5 grams of fat, and 19 grams of protein. This product is widely appreciated for its consistent quality and availability in European markets, offering a reliable low-calorie canned fish option.
7. Wild Selections Mackerel in Water
Wild Selections, available at Trader Joe’s, provides sustainably caught mackerel canned in water. A 3.5-ounce serving contains approximately 130 calories, with 6 grams of fat and 20 grams of protein. This brand emphasizes wild-caught sourcing and minimal additives, appealing to consumers focused on clean eating and calorie control.
8. Bumble Bee Mackerel in Water
Bumble Bee offers affordable canned mackerel packed in water, commonly found in U.S. grocery stores. A typical 3.75-ounce (106g) can has about 120 calories, 5 grams of fat, and 18 grams of protein. It’s a convenient pantry staple for those wanting a lean protein source without the extra calories that come with oil-packed fish.
9. King Oscar Mackerel in Brine with Jalapeño
This variant from King Oscar combines mackerel fillets canned in a spicy brine with jalapeño peppers. The 3.5-ounce (100g) serving contains roughly 130 calories and 6 grams of fat, comparable to their plain water-packed option. The added spice offers a flavorful twist without adding oil or significant calories, ideal for those seeking variety.
10. Raincoast Trading Mackerel in Water
Raincoast Trading’s wild-caught mackerel is canned in water with no added oil or preservatives. Each 3.5-ounce (100g) serving delivers about 135 calories, 6.5 grams of fat, and 21 grams of protein. This Canadian brand is known for its sustainable fishing practices and high-quality seafood, making it a nutritious and responsible choice for calorie-conscious consumers.
How to Choose
When selecting canned mackerel without oil, the key factors to consider are the packing liquid, sourcing, nutritional content, and flavor preferences. Water-packed mackerel generally has the lowest calorie count and fat content, but brine-packed varieties offer a slightly different taste profile with minimal calorie differences. Sustainable wild-caught options are preferable for environmental reasons and often have superior nutrient profiles. Always check the label for added sodium, preservatives, or flavorings that can impact health and taste. Additionally, consider the size of the can and serving size to accurately gauge calorie intake.
Frequently Asked Questions
Q: How many calories are in canned mackerel without oil per serving?
Typically, a 3.5-ounce (100g) serving of canned mackerel without oil contains between 120 and 140 calories, depending on packaging and brand.
Q: Is canned mackerel without oil still a good source of omega-3?
Yes, mackerel naturally contains high levels of omega-3 fatty acids, and packing it in water or brine does not significantly reduce these healthy fats.
Q: Can canned mackerel in water be used in recipes like oil-packed mackerel?
Absolutely. While the texture may be slightly less rich, water-packed mackerel works well in salads, sandwiches, and cooked dishes where added oil isn’t necessary.
Q: How does sodium content compare in canned mackerel without oil?
Sodium levels vary by brand and packing liquid; brine-packed mackerel generally contains higher sodium than water-packed. Checking nutrition labels is important for those monitoring salt intake.
Q: Is canned mackerel without oil suitable for low-fat diets?
Yes, canned mackerel in water or brine is lower in fat and calories than oil-packed varieties, making it a good choice for low-fat dietary plans.
Q: How long does canned mackerel last once opened?
Once opened, canned mackerel should be transferred to a sealed container, refrigerated, and consumed within 2-3 days for safety and freshness.
Final Thoughts
Canned mackerel without oil offers a nutritious, low-calorie source of protein and omega-3 fatty acids suitable for a variety of diets. Whether you choose water-packed or brine-packed, wild-caught or sustainably sourced, these options provide flexibility for health-conscious eaters wanting to manage calorie and fat intake without sacrificing flavor. Always check labels for serving size and sodium content, and consider your taste preferences to find the best canned mackerel for your needs.
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