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mackerel.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

Atlantic mackerelScomber scombrusWhole Mackerelmackerelraw pacific jack mackerelcooked dry heat spanish mackerelraw spanish mackerel

Recipes with mackerel + Add to pantry

SERVING

CALORIES

205

PROTEIN

18.6g

CARBS

FAT

13.9g

FIBER

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories205kcal—

Protein18.6g37%

Carbohydrates0g0%

Fiber0g0%

Sugar0g0%

Total fat13.9g18%

Saturated fat3.3g17%

Trans fat0g—

Cholesterol70mg23%

Water66.8g—

MINERALS

Sodium90mg4%

Potassium360mg8%

Calcium15mg1%

Iron1.1mg6%

Magnesium37.5mg9%

Phosphorus231mg18%

Zinc0.67mg6%

Copper0.12mg13%

Manganese0.02mg1%

Selenium64.1µg117%

VITAMINS

Vitamin A25µg3%

Vitamin C0mg0%

Vitamin D13.8µg69%

Vitamin E0.71mg5%

Vitamin K5.3µg4%

Thiamin (B1)0.07mg6%

Riboflavin (B2)0.10mg8%

Niacin (B3)2.7mg17%

Pantothenic acid (B5)1.4mg27%

Vitamin B6100mg5882%

Biotin (B7)713µg2377%

Folate (B9)0µg0%

Vitamin B128.7µg363%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup140g

1 tablespoon8.8g

1 teaspoon2.9g

1 ml0.6g

1 liter583.3g

1 piece120g

HEALTH BENEFITS

Why eat it.

✓Extremely rich in Omega-3 fatty acids (EPA and DHA), which support cardiovascular health by reducing inflammation, lowering blood pressure, and improving cholesterol levels.
✓Excellent source of Vitamin D, a nutrient essential for bone health, calcium absorption, and immune system function.
✓High in Vitamin B12, which is crucial for red blood cell formation, DNA synthesis, and proper neurological function.
✓Provides a significant amount of high-quality protein, necessary for building and repairing tissues, and selenium, a powerful antioxidant.

COOKING TIPS

In the kitchen.

1Mackerel's strong, rich flavor pairs well with acidic and sharp ingredients like lemon, lime, vinegar, mustard, or horseradish to cut through its natural oiliness.
2Due to its high oil content, mackerel is excellent for grilling, broiling, and smoking, as it remains moist and flavorful without much added fat.
3Cook mackerel until the flesh is opaque and flakes easily with a fork. Be careful not to overcook, as it can become dry despite its oiliness.
4Smoked mackerel is a versatile prepared product that can be flaked into salads, blended into pâtés, or served on toast with a squeeze of lemon.

STORAGE

Keep it fresh.

Store fresh mackerel in the coldest part of the refrigerator (below 40°F / 4°C) on a bed of ice and use within 1-2 days for optimal freshness.
For longer storage, freeze mackerel by wrapping it tightly in plastic wrap and aluminum foil or using a vacuum sealer. It can be frozen for up to 3 months at 0°F / -18°C.

FAQ

Frequently asked questions.

Is mackerel healthy?

Yes, mackerel is exceptionally healthy, packed with nutrients. It's renowned for its high content of Omega-3 fatty acids, which are crucial for heart health, reducing inflammation, and supporting brain function. It also provides essential vitamins like D and B12, and high-quality protein.

What are the key nutritional benefits of mackerel?

Mackerel is an excellent source of Omega-3 fatty acids (EPA and DHA), vital for cardiovascular health, lowering blood pressure, and improving cholesterol. It's also rich in Vitamin D, essential for bone health and immunity, and Vitamin B12, crucial for neurological function and red blood cell formation. Additionally, it provides high-quality protein and selenium.

How many calories and how much protein are in mackerel?

A 100g serving of mackerel contains approximately 205 calories and 18.6g of high-quality protein. It also has 13.9g of healthy fats, primarily beneficial unsaturated fats, and 0g of carbohydrates.

Is mackerel good for weight loss?

Yes, mackerel can be beneficial for weight loss due to its high protein content, which promotes satiety and helps build muscle. While it has a moderate fat content, these are mostly healthy fats (Omega-3s) that support overall health. Its low carbohydrate count also makes it suitable for various dietary approaches.

Is mackerel gluten-free?

Yes, fresh, plain mackerel is naturally gluten-free. When purchasing canned or smoked mackerel, always check the ingredient label to ensure no gluten-containing additives or marinades have been used.

Can people with diabetes eat mackerel?

Absolutely, mackerel is an excellent choice for individuals with diabetes. It has zero carbohydrates, which helps manage blood sugar levels, and its healthy Omega-3 fats can improve insulin sensitivity and reduce inflammation. Its high protein content also contributes to satiety and stable energy.

What are the best ways to cook mackerel?

Mackerel is versatile and can be grilled, baked, pan-fried, or smoked. Grilling or baking with a simple seasoning like lemon, herbs, and olive oil highlights its rich flavor. Its firm texture also holds up well to pan-searing.

What does mackerel taste like?

Mackerel has a rich, distinct, and somewhat oily flavor with a firm, flaky texture. It's often described as having a stronger, more pronounced taste compared to milder white fish, but less 'fishy' than some other oily fish like sardines. Its richness pairs well with acidic or pungent flavors.

How should I store fresh mackerel?

Fresh mackerel should be stored in the coldest part of your refrigerator, ideally on a bed of ice, and consumed within 1-2 days of purchase. For longer storage, mackerel can be frozen for up to 3 months; wrap it tightly to prevent freezer burn.

Is mackerel high in mercury?

No, mackerel is generally considered a low-mercury fish, especially smaller varieties like Atlantic mackerel. Larger king mackerel can have higher levels, but common varieties are safe for regular consumption, even for pregnant women and children, due to their beneficial Omega-3 content outweighing potential mercury risks.

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