Good source
Protein
17.9 g · 36% DV target
A firm-fleshed oily fish with a distinctively rich, savory flavor, mackerel is a cornerstone of the North Atlantic diet and serves as an exceptional source of marine-derived essential fatty acids.
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 .24
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 .2
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 .4
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 .78
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
17.9 g · 36% DV target
15.4 g · 20% DV target
3.42 g · 17% DV target
Not a benefit — best kept low
0.02 g · 2% DV target
Not a benefit — best kept low
3.66 g · Top 2% of fish & seafood
2.47 g · 989% DV target
Seasonality has not been estimated for this ingredient yet.
Keep in the coldest part of the fridge
Wrap tightly to prevent freezer burn
Small pelagic fish generally have a lower carbon footprint than land-based proteins, though stock levels vary by region.
Mackerel are exceptionally fast swimmers for their size, capable of reaching speeds of up to 50 kilometers per hour when hunting or escaping predators.