Mackerel
An oily fish with exceptional omega-3, vitamin D and B12 at a fraction of the price of salmon.
Nutrition per 100 g
Standardised to 100 g of mackerel, cooked for fair comparison. Typical serving: 100 g cooked, Atlantic — 262 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 262 kcal | 262 kcal | 100 kcal |
| Protein | 23.9 g | 23.9 g | 9.1 g |
| Carbohydrate | 0 g | 0 g | 0 g |
| Fat | 17.8 g | 17.8 g | 6.8 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of mackerel, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 54 µg | 54 µg | 6% |
| Vitamin C | 0.4 mg | 0.4 mg | <1% |
| Thiamin | 0.16 mg | 0.16 mg | 13% |
| Riboflavin | 0.41 mg | 0.41 mg | 32% |
| Niacin | 6.9 mg | 6.9 mg | 43% |
| Vitamin B6 | 0.46 mg | 0.46 mg | 27% |
| Folate | 2 µg | 2 µg | <1% |
| Vitamin B12 | 19 µg | 19 µg | 792% |
| Pantothenic acid | 0.99 mg | 0.99 mg | 20% |
| Minerals | |||
| Calcium | 15 mg | 15 mg | 1% |
| Iron | 1.6 mg | 1.6 mg | 9% |
| Magnesium | 97 mg | 97 mg | 23% |
| Phosphorus | 278 mg | 278 mg | 22% |
| Potassium | 401 mg | 401 mg | 9% |
| Sodium | 83 mg | 83 mg | 4% |
| Zinc | 0.94 mg | 0.94 mg | 9% |
| Selenium | 51.6 µg | 51.6 µg | 94% |
| Copper | 0.094 mg | 0.094 mg | 10% |
| Manganese | 0.02 mg | 0.02 mg | <1% |
Source: USDA FoodData Central — Fish, mackerel, Atlantic, cooked, dry heat
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat mackerel?
- One serving comfortably exceeds a week's recommended omega-3.
- Several times a day's B12 in one fillet.
- Smoked and tinned versions need no cooking.
How to include it
- Grill fillets skin-side up until the skin blisters.
- Flake smoked mackerel through a potato and watercress salad.
- Pâté it with Greek yogurt, horseradish and lemon.
Things to consider
- King mackerel is high in mercury; Atlantic mackerel is not — they are different fish.
- Smoked mackerel can be high in salt.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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- protein
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