Per 100 Grams — Diabetes Nutrition Facts

Food & Diabetes Search

Search any food to understand its impact on your blood sugar — see carbs, protein, fat, fiber, glycemic index, and more.

https://www.bluecircle.foundation/food/mackerel

Mackerel

CARBS

0 g

PROTEINS

24 g

FATS

13 g

Mackerel is a highly recommended food for managing diabetes due to its minimal carbohydrate content and high protein and fat content, which do not spike blood glucose levels.

Quantity: 100 g

Glycemic Index: 0

Glycemic Load: 0

Fiber: 0 g

Key Nutrients: Omega-3 fatty acids, Vitamin D, Selenium

Health Impact: Mackerel has a negligible impact on blood sugar levels due to its lack of carbohydrates and slow digestion of its high protein and fat content.

💉 Suggested Bolus

No bolus adjustment needed due to zero carbohydrate content.

🍽️ Best Paired With (Veg)

Avocado Salad – Rich in healthy fats and fiber, enhances satiety without adding carbs.
Steamed Asparagus – Low in carbs, high in fiber, and provides essential vitamins like K and C.
Grilled Zucchini – Low carbohydrate content and high in dietary fiber, helping in blood sugar control.

🍽️ Best Paired With (Non Veg)

Grilled Chicken – Lean protein source that helps maintain muscle mass and stabilize blood sugar levels.
Boiled Eggs – High in protein and fats, very low in carbs, supports prolonged satiety and metabolic health.
Roasted Turkey – Another excellent source of low-fat protein, aiding in blood sugar regulation.

🥄 Smart Substitutes

Salmon – Similar in omega-3 fatty acids, helps reduce inflammation and improve cholesterol levels.
Sardines – Lower in mercury, high in essential nutrients, and beneficial for heart health.
Herring – Provides a good source of vitamin D and selenium, supporting immune function and thyroid health.

⏱ Blood Sugar Timeline

0–15 min: No significant impact on blood sugar levels as mackerel contains virtually no carbohydrates.
30–60 min: Blood sugar levels should remain stable due to the high protein and healthy fat content.
2–3 hr: Continued stability in blood sugar levels, with potential improvement in satiety and metabolic health.

“Many in the low-carb community find that incorporating fatty fish like mackerel into their diet helps manage hunger while keeping blood sugar levels stable, especially beneficial for those managing diabetes.”
— BCDF community member

🧠 Lowering Impact Tip

Consume as is without any high-carb sides or sauces.

🤔 FAQs about Mackerel

Is mackerel good for diabetes?

Yes, mackerel is excellent for diabetes as it is high in protein and healthy fats, which do not spike blood sugar levels.

Can I eat mackerel every day?

While mackerel is healthy, it's best to vary your diet with other low-carb protein sources to avoid potential mercury exposure and nutrient imbalances.

What is the best way to prepare mackerel for a diabetic diet?

Grilling or baking mackerel without added sugars or high-carb sauces is ideal to maintain its low-carb profile.

Have a question about Mackerel or any other topic related to diabetes?

Schedule a free session with one of our trained peer supporters who live with diabetes.

Click here for Buddy Project Helpline

From the blog

Empowering the diabetes community with expert insights, support, and resources.