Canned fish in water is shelf-stable lean protein — 23.2 g protein per 100 g. Solid foods beat liquids for satiety — meta-analysis (Cassady & Mattes, J Am Coll Nutr 2012). Per 100 g drained: 156 kcal, 458 mg sodium. Drain the pack water before logging — it adds ~30 g per tin.
How should I track Canned mackerel?
Canned mackerel is high in vitamin d. For the most accurate tracking of Canned mackerel, weigh it raw and boneless. Fish loses 15–25% of its weight during cooking as water evaporates (USDA cooking yield data). If you are using canned fish, the drained weight is what matters — the difference between oil-packed and water-packed can be 40–80 calories per can. A quick drain-and-weigh habit saves you from hidden calories. Also keep in mind that smoked or cured fish has different values than fresh due to moisture loss and added salt.