Proteins
Mackerel Nutrition Facts
Mackerel is an oily fish exceptionally rich in omega-3 fatty acids and vitamin D. It's one of the best sources of EPA and DHA for brain and heart health, with significant B12 and selenium content.
Nutrition Facts
Per 100g serving
Calories205
% Daily Value*
Total Fat
13.9g21%
Saturated Fat
3.3g16%
Trans Fat
0.0g
Polyunsaturated Fat
3.4g
Monounsaturated Fat
5.5g
Cholesterol
70mg23%
Sodium
90mg4%
Total Carbohydrate
0.0g0%
Dietary Fiber
-0%
Total Sugars
-
Protein
18.6g37%
Vitamin A
50mcg6%
Vitamin C
0.4mg0%
Vitamin D
16.1mcg81%
Vitamin E
1.5mg10%
Vitamin K
5.0mcg4%
Vitamin B6
0.4mg24%
Vitamin B12
8.7mcg363%
Folate
1mcg0%
Calcium
12mg1%
Iron
1.6mg9%
Potassium
314mg7%
Magnesium
76mg18%
Zinc
0.6mg5%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health Benefits
- ✓Extremely high in omega-3s
- ✓Excellent vitamin D source
- ✓Very high in B12
- ✓Rich in selenium
- ✓Supports brain health
Best For
Heart healthBrain functionAnti-inflammatory dietsVitamin D deficiency
Storage
Refrigerate fresh mackerel 1-2 days only. Freeze up to 3 months. Canned mackerel keeps up to 5 years unopened.
Serving Sizes
1 fillet180 cal
3 oz cooked174 cal
100g205 cal
Frequently Asked Questions
Is mackerel high in mercury?
Atlantic and Pacific mackerel are low in mercury and safe to eat regularly. King mackerel, however, is high in mercury and should be limited.
How does mackerel compare to salmon for omega-3s?
Mackerel typically contains more omega-3s per serving than salmon (2.6g vs 1.8g per 100g), making it one of the richest fish sources available.
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