Mackerel Nutrition Benefits and Facts

Nutritional summary

Mackerel is a primary source of long-chain omega-3 fats, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are well-established for reducing the risk of heart disease .
Consuming one to two 3-ounce servings of oily fish like mackerel per week is linked to a 36 percent reduction in the risk of death from heart disease .
While mackerel is highly recommended for its protein and healthy fats, certain varieties like king mackerel should be avoided by pregnant women and young children due to higher mercury levels .
Processing methods significantly alter its mineral profile; for example, smoking mackerel can increase its sodium content up to 4g per 100g while simultaneously reducing levels of copper .
Early research in children suggests that replacing meat meals with mackerel and herring may support neurocognitive development, though these findings are most significant when accounting for strict dietary compliance .

Interesting fact

Mackerel are exceptionally fast swimmers for their size, capable of reaching speeds of up to 50 kilometers per hour when hunting or escaping predators.

Standout nutrients

EPIC

SOURCE

Vitamin B12

EPIC

SOURCE

Niacin

EPIC

SOURCE

Sum n-3 fatty acids

EPIC

SOURCE

Vitamin D

203

kcal per 100g

Protein17.9g

Fat15.4g

Fat breakdown

Polyunsat4.01g

Monounsat5.88g

Saturated3.42g

Trans0.02g

Seasonality

JanFebMarAprMayJunJulAugSepOctNovDec

PeakIn seasonOther months

Diet

PescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Lighter footprint

Small pelagic fish generally have a lower carbon footprint than land-based proteins, though stock levels vary by region.

Confidencemedium

Storage

Refrigerate

1–2 days

Keep in the coldest part of the fridge

Freeze

3–6 months

Wrap tightly to prevent freezer burn

Flavour

Data & Sources

Harmonized from 2 validated sources

French Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

Claim citations

Fish: Friend or Foe? - The Nutrition Source - Harvard University

[2]nutritionsource.hsph.harvard.edu

DIETARY RECOMMENDATIONS FOR FISH CONSUMPTION - A Framework for Assessing Effects of the Food System - NCBI Bookshelf

[4]www.ncbi.nlm.nih.govncbi.nlm.nih.gov

WHAT IS THE RELATIONSHIP BETWEEN SEAFOOD CONSUMPTION DURING CHILDHOOD AND ADOLESCENCE (UP TO 18 YEARS OF AGE) AND NEUROCOGNITIVE DEVELOPMENT? - Seafood Consumption during Childhood and Adolescence and Neurocognitive Development: A Systematic Review - NCBI Bookshelf

[5]www.ncbi.nlm.nih.govncbi.nlm.nih.gov

Nutrient and Mineral Profile of Chosen Fresh and Smoked Fish - PMC

[7]pmc.ncbi.nlm.nih.gov

The Development of Smoked Mackerel with Reduced Sodium Content

[8]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

85.7

Version

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