Ground beef vs mackerel: which is healthier?

Mackerel is more nutrient-dense, scoring 34/100 against 29/100 for ground beef. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Ground beef

29/100Lower nutrient density

256 kcal per 100 g. 3 oz cooked: 85 g

Mackerel

34/100Lower nutrient density

262 kcal per 100 g. 3 oz cooked: 85 g

Higher score

Which to pick for your goal

Fewer caloriesAbout even256 vs 262 kcal per 100 g
More proteinGround beef28 vs 24 g per 100 g
More fiberAbout even0 vs 0 g per 100 g
Less sugarAbout even0 vs 0 g per 100 g
More potassiumAbout even407 vs 401 mg per 100 g
Less saturated fatMackerel5.8 vs 4.2 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Ground beef, 100 g	Mackerel, 100 g	Ground beef, 85 g	Mackerel, 85 g
Calories	256 kcal	262 kcal	218 kcal	223 kcal
Protein	28 g	24 g	24 g	20 g
Carbohydrates	0 g	0 g	0 g	0 g
Sugars	0 g	0 g	0 g	0 g
Fiber	0 g	0 g	0 g	0 g
Fat	15 g	18 g	13 g	15 g
Saturated fat	5.8 g	4.2 g	4.9 g	3.5 g
Vitamin C	0 mg	0.4 mg	0 mg	0.3 mg
Vitamin A	3 µg	54 µg	2.5 µg	46 µg
Potassium	407 mg	401 mg	346 mg	341 mg
Iron	2.9 mg	1.6 mg	2.5 mg	1.3 mg
Calcium	22 mg	15 mg	19 mg	13 mg
Magnesium	25 mg	97 mg	21 mg	82 mg
Sodium	89 mg	83 mg	76 mg	71 mg

Last updated October 8, 2026. Scores use the HowHealthyIs Score method.

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