Chili mackerel
Low GI
GL 8 per typical can (400 g) · GL 2 per 100 g
- Low glycemic load
- High sodium content
Chili mackerel has a glycemic index of 40 (Low). One typical can (400 g) adds a glycemic load of 8.
Updated Feb 19, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Instead of this
Forms of Mackerel
- no GI
Mackerel - GI 20 · GL 1 per 100 g bavarian style
Mackerel bavaresque - Mackerel cooked in tomato-based broth with turmericGI 25 · GL 1 per 100 g tomato stewturmeric
- GI 20 · GL 1 per 100 g miso soup
Miso soup with mackerel - GI 45 · GL 5 per 100 g steamed
Steamed mackerel with broccoli and quinoa - no GI low sodium
Atlantic salmon (raw, unsalted) - no GI baked
Baked mackerel - +9 more
Logi · Manage Insulin Resistance
Lower your blood sugar through smarter food choices
Chili mackerel is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
per 100g
| Calories | 210 kcal |
| Carbohydrates | 6 g |
| Sugars (Total) | 2 g |
| Natural | 1 g |
| Added | 1 g |
| Fiber | 1.5 g |
| Soluble | 0.5 g |
| Insoluble | 1 g |
| Protein | 8 g |
| Fat | 17 g |
| Saturated | 3 g |
| Unsaturated | 11 g |
| Sodium | 800 mg |
Processing Level
Why this score?
- Low glycemic load
- Good source of protein
- Contains healthy unsaturated fats
- High sodium content
- Added sugar
- Relatively high level of processing
Allergens
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Chili mackerel?
Chili mackerel has a glycemic index of 40 (Low). One typical can (400 g) has a glycemic load of 8; per 100 g the glycemic load is 2.
Is Chili mackerel good for people with insulin resistance?
Chili mackerel has a low glycemic index (40), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Mackerel has the lowest glycemic load?
Among the forms of Mackerel in this database, Mackerel bavaresque has the lowest glycemic load (1 per 100 g).
Check Chili mackerel in the Logi app, with your portion.
