Mackerel Nutrition Facts, Calories and Top 11 Health Benefits

Is Mackerel Good for You?

Yes, mackerel is exceptionally good for you. This oily fish is celebrated as one of the most nutritious foods you can eat. It is packed with beneficial nutrients. Mackerel is an outstanding source of protein, essential omega-3 fatty acids, and a wide array of vitamins and minerals.

Its flesh is loaded with vitamins B2, B3, B6, B12, and vitamin D. It also contains important minerals like copper, selenium, and iodine. As an oily fish, its main claim to fame is its high omega-3 content. A single 3-ounce cooked portion of Atlantic or Pacific mackerel contains over 1,000 milligrams of omega-3s, which is far more than most other seafood. Furthermore, mackerel has a healthy fat profile, with about 77% of its fat being unsaturated, the type that is good for you (Bhattacharya, 2024).

This article, with information current as of August 2025, delves deep into the world of this amazing fish. We will cover 11 versatile health benefits of mackerel, mackerel nutrition facts, mackerel risks and side effects, mackerel substitutes, popular mackerel diets, mackerel storage tips, 8 quick mackerel home remedies, mackerel and weight management, and mackerel for health conditions.

11 Versatile Health Benefits of Mackerel

Mackerel is a true superfood of the sea. Its reputation as a health-promoting powerhouse is well-deserved. The following health benefits are not just anecdotal; they are supported by nutritional science and published research, highlighting how incorporating this fish into your diet can lead to significant wellness advantages.

1. Reduces Blood Pressure

The high concentration of omega-3 fatty acids in mackerel plays a crucial role in cardiovascular health. These healthy fats are known to help lower blood pressure. Studies confirm that regular consumption of mackerel is linked to lower blood pressure readings.

When your blood pressure is lower, your heart doesn’t have to work as hard to pump blood throughout your body. This reduces strain on your heart muscle and arteries, contributing to long-term heart health. The American Heart Association specifically recommends eating at least two servings of fatty fish like mackerel per week for this reason (Frey, 2024).

2. Lowers Cholesterol

Omega-3s also help to decrease the levels of harmful cholesterol in your blood. Less bad cholesterol results in less fatty buildup, or plaque, within the heart’s arteries. Keeping your arteries clear is essential for preventing blockages that can lead to serious heart problems (Link, 2023).

3. Supports Brain Development

Mackerel is rich in a specific type of omega-3 called DHA (docosahexaenoic acid). DHA is a primary structural component of the human brain and is vital for brain development, especially in infants. Including mackerel in the diet of expecting mothers and young children can support healthy brain growth (Bhattacharya, 2024).

4. Maintains Brain Function

The benefits of DHA extend beyond initial development. These incredible fats help maintain brain function throughout your life by controlling the release of chemical messengers in the brain. This process is key for memory, focus, and overall cognitive performance (Shubrook, 2024).

5. Lowers Risk of Depression

There is a strong link between the consumption of marine omega-3s and mental wellness. Scientific studies indicate that eating fish like mackerel can reduce your risk of developing mental health conditions, including depression (Link, 2023).

6. Helps Manage Bipolar Disorder

The same science that points to a reduced risk of depression also applies to other mood disorders. The omega-3s found in mackerel have been shown to help reduce the risk and manage the symptoms of bipolar disorder (Bhattacharya, 2024).

7. Reduces Autism Risk

Emerging research suggests that the consumption of marine omega-3 fatty acids, like those abundant in mackerel, may also lower the risk of developing autism (Bhattacharya, 2024).

8. Strengthens Bones

Mackerel provides several nutrients essential for strong bones, with vitamin D being one of the most important. Vitamin D is vital because it helps your body metabolize and use calcium and phosphorus, the two primary minerals required for bone growth and strength (Link, 2023). Sufficient vitamin D intake can significantly lower your risk of bone loss and fractures.

9. Maintains Bone Density

Beyond vitamin D, mackerel is a source of other bone-supporting minerals. It contains both copper and selenium, which are necessary minerals for maintaining bone mineral density as you age (Bhattacharya, 2024).

10. Promotes Satiety

Mackerel is a fantastic food for weight management because it helps you feel full. It is packed with high-quality protein and healthy fats. Studies show that protein and fat are much more effective than carbohydrates at lowering levels of ghrelin, the hormone that makes you feel hungry (Link, 2023).

11. Aids in Weight Management

Because mackerel is a high-protein food that promotes satiety, it can keep you feeling full for a longer period. This sustained feeling of fullness helps prevent overeating between meals. By helping you control your appetite and overall calorie intake, mackerel can be a valuable part of a successful weight management plan (Bhattacharya, 2024).

Mackerel Nutrition Facts

The significant health benefits of mackerel are best understood by examining its impressive nutritional profile, which we will analyze in detail below.

Mackerel nutrition table

The following table provides a detailed breakdown of the core nutritional components found in a standard serving of Atlantic mackerel, as well as a 100-gram portion. This data highlights why mackerel is considered a nutritional powerhouse.

How many calories are in mackerel?

A standard 112-gram fillet of Atlantic mackerel contains approximately 230 calories, which accounts for about 11.5% of the recommended daily intake (DRI) in a 2000-calorie diet. Per 100 grams, mackerel has about 205 calories. The majority of these calories come from its healthy fat and high-quality protein content. To burn off the 230 calories from a single fillet, a 155-pound person would need to do about 25 minutes of jogging or 45 minutes of brisk walking.

How much protein is in mackerel?

Mackerel is an excellent source of complete protein, which is vital for muscle repair, immune function, and overall body maintenance. A single 112-gram serving provides 21 grams of protein, fulfilling 42% of the daily recommended intake. This makes it a highly efficient food for meeting your daily protein needs.

How many carbs are in mackerel?

Mackerel contains zero carbohydrates. This makes it an ideal food for low-carb and ketogenic diets. Its lack of carbs and sugars means it does not cause a spike in blood sugar levels, contributing to better energy stability throughout the day.

How much fat is in mackerel?

A 112-gram serving of mackerel has about 16 grams of fat (21% DRI), but the type of fat is what makes it so beneficial. The vast majority of its fat content consists of healthy monounsaturated and polyunsaturated fats, including a high concentration of omega-3 fatty acids.

Is mackerel high in cholesterol?

Mackerel contains 78 mg of cholesterol per 112-gram fillet, which is about 26% of the daily recommended intake. For most people, dietary cholesterol has less impact on blood cholesterol levels than saturated fats do. Given mackerel’s low saturated fat and high unsaturated fat content, its cholesterol is not typically a concern for healthy individuals.

Minerals in mackerel

Mackerel is rich in several essential minerals that are crucial for bodily functions, from building strong bones to supporting your immune system.

In summary, a single serving of mackerel makes a massive contribution to your daily selenium needs. It also serves as a very good source of magnesium and phosphorus, helping you easily meet your daily mineral requirements.

Vitamins in mackerel

The vitamin profile of mackerel is incredibly impressive, particularly its content of B vitamins and vitamin D, which are often difficult to obtain from diet alone.

This fish is a vitamin superstar. It provides an extraordinary 407% of the daily value for vitamin B12 and 90% for vitamin D in just one fillet. Furthermore, it is an excellent source of niacin (B3) and a good source of vitamins B2 and B6.

Mackerel Risks and Side Effects

While mackerel is highly nutritious, there are some potential risks to consider. The most significant concern is mercury content. Certain species, such as king mackerel and Spanish mackerel, contain high levels of mercury and should be limited or avoided, especially by pregnant women, nursing mothers, and young children (Zumpano, 2020). Atlantic and Atka mackerel, however, are low in mercury and considered safe to eat regularly.

Another risk is scombroid poisoning, which can occur if the fish is not refrigerated properly after being caught. This allows bacteria to produce high levels of histamine, which is not destroyed by cooking. Symptoms include rash, nausea, headache, and a burning sensation around the mouth, usually resolving within 12 hours (Bhattacharya, 2024). To prevent this, always purchase mackerel from a reputable source and store it properly in the refrigerator or freezer. Fish allergies are also a possibility, and anyone with a known allergy to finned fish should avoid mackerel.

Debunking myths about mackerel

Myth: All mackerel is dangerously high in mercury.
Fact: This is a common oversimplification. The mercury content in mackerel varies dramatically by species. Atlantic mackerel is consistently listed as a low-mercury fish and is safe to eat two to three times a week. In contrast, King mackerel has one of the highest mercury levels and should be avoided (Zumpano, 2020).

Myth: Mackerel skin is inedible and should be discarded.
Fact: Mackerel skin is not only edible but also delicious and packed with nutrients. When pan-seared or grilled, the skin becomes crispy and flavorful. Fishmongers often recommend cooking fillets with the skin on, as it helps hold the delicate flesh together and retains moisture during cooking (Sevier, 2020).

Myth: Canned mackerel is not as nutritious as fresh mackerel.
Fact: While fresh is often best for flavor, the canning process does an excellent job of preserving mackerel’s key nutrients. Canned mackerel remains an outstanding source of protein, calcium (from the edible bones), and, most importantly, heart-healthy omega-3 fatty acids. It offers a convenient and affordable way to get all the benefits of this healthy fish.

Mackerel Substitutes

If mackerel isn’t available or you’re looking for a different flavor profile, several other fish can serve as excellent substitutes. The best choice depends on what nutritional aspects you want to match.

For those seeking a fish with a similar rich, oily texture, salmon is a fantastic choice. It is widely available and offers a milder, buttery flavor that many people prefer. While slightly lower in omega-3s than Atlantic mackerel, it’s still an excellent source. The main drawback is that high-quality salmon can be significantly more expensive than mackerel. It is incredibly versatile and works well when grilled, baked, or pan-seared.

If you want an even stronger flavor and a boost of other nutrients, sardines are a top-tier alternative. They are much smaller but deliver an intense, salty taste. The biggest benefit of sardines is their exceptionally high calcium content, as the tiny, edible bones are consumed. They are also among the lowest-mercury fish available. However, their strong flavor and small size may not be suitable for all recipes that call for a large mackerel fillet.

Herring is perhaps the closest cousin to mackerel in terms of taste and texture. It has a rich, savory flavor and a comparable omega-3 content. It is often sold pickled or smoked, which can be a delicious and convenient option. The main drawback is that fresh herring can be harder to find in some U.S. markets compared to other substitutes.

Bluefish is another great option for those who love a bold, rich flavor. It has a firm texture that holds up well to grilling and smoking, making it a great one-to-one replacement in those preparations. Its flavor is sometimes described as being more “fishy” than mackerel, which could be a benefit or a drawback depending on your preference.

While often considered a substitute, tuna offers a very different experience. It has a much milder flavor and a meatier, less flaky texture. Its biggest advantage is its incredibly high protein content and wide availability, especially in canned form. However, its omega-3 levels are significantly lower than mackerel’s, and some varieties, like albacore, can be high in mercury (Zumpano, 2020).

Popular Mackerel Diets

How to add mackerel safely into your diet? Choosing the right diet is important to ensure that you are meeting your nutritional needs while also enjoying the foods you eat. Here are a few of the available mackerel-friendly diet options:

1. The Mediterranean Diet
2. The Pescatarian Diet
3. The Paleo Diet
4. The Ketogenic (Keto) Diet

The Mediterranean Diet is frequently celebrated by health professionals as one of the healthiest eating patterns. It emphasizes whole foods, with a particular focus on fruits, vegetables, nuts, legumes, whole grains, and olive oil. Fish like mackerel are a cornerstone of this diet, typically consumed at least twice a week. Its balanced nature and proven benefits for reducing the risk of heart disease and supporting cognitive health make it a highly sustainable and effective lifestyle choice.

A Pescatarian Diet is essentially a vegetarian diet that incorporates fish and other seafood. This makes it an excellent framework for enjoying mackerel. By replacing red meat with fish, followers often see improvements in cholesterol levels and a reduced risk of chronic disease. The diet is rich in lean protein and omega-3s, though individuals must be mindful to choose low-mercury fish like Atlantic mackerel to avoid potential heavy metal accumulation.

The Paleo Diet seeks to mimic the eating habits of our hunter-gatherer ancestors. It excludes grains, legumes, dairy, and processed foods. Mackerel fits perfectly into this plan as a high-quality protein and fat source. While beneficial for cutting out modern processed items, its restrictive nature can make it challenging to follow long-term and may lead to deficiencies in nutrients like calcium from dairy and fiber from whole grains.

The Ketogenic Diet, or Keto, is a high-fat, very low-carb diet. Its primary goal is to shift the body’s metabolism from burning carbs to burning fat for fuel. Mackerel, being carb-free and high in healthy fats, is an ideal keto-friendly food. While it can be effective for weight loss and managing certain health conditions, it is extremely restrictive and should ideally be undertaken with medical supervision due to potential side effects and the risk of nutrient imbalances.

How to Cook Mackerel?

Pan-frying is arguably the best and most popular way to cook mackerel. It creates a wonderfully crispy skin while keeping the flesh moist and tender. For best results, pat the fillets completely dry and season them with salt about 20 minutes before cooking. Heat a neutral oil in a pan over medium-high heat. Cook the fillets skin-side down for about 3-6 minutes to get that perfect crisp, then flip and cook for another 3-4 minutes (Karadsheh, 2022; Tiffy Cooks, 2021). Pan-frying is quick and helps mellow the fish’s strong flavor. This method has minimal nutrient loss due to the short cooking time.

Baking or roasting whole mackerel is a simple, no-fuss method that retains moisture beautifully. A common technique is to stuff the fish cavity with aromatics like sliced lemon, crushed garlic, and fresh herbs. Drizzle with olive oil and wrap the fish in a foil packet to trap steam. Bake in a preheated oven at 350-400°F (175-200°C) for about 20-40 minutes, depending on the size of the fish (Karadsheh, 2022). Baking is a healthy option that requires little added fat and helps preserve the delicate omega-3s.

Grilling mackerel imparts a delicious smoky flavor that complements its natural oiliness. This method works well for both whole fish and fillets. Preheat your grill to a medium-high heat. Brush the fish with olive oil and season well. Place it directly on the grates and cook for 4-5 minutes per side (Great British Chefs, 2024). The high heat creates a fantastic char and crispy skin. Grilling can lead to a slightly higher loss of omega-3s compared to baking due to the higher temperatures, but it remains a healthy and flavorful choice.

Preparing mackerel from a can is the easiest method of all and requires no cooking. Canned mackerel is incredibly versatile. You can flake it directly from the can into salads, pasta sauces, or sandwiches. It can also be mixed with binders like egg and breadcrumbs to create delicious Mackerel Patties or Mackerel Cakes that can be quickly pan-fried or baked (Sheff, 2024). This method is perfect for quick, nutrient-dense meals with zero loss of the heat-sensitive nutrients that were preserved during the canning process.

Easy Mackerel Recipes

These simple and delicious recipes can help you easily increase your intake of healthy mackerel without sacrificing flavor or convenience.

Breakfast ideas with mackerel

Pan-fried Mackerel with Rice and Miso Soup is a classic Japanese-style breakfast that is both savory and satisfying. A simple pan-fried fillet, seasoned with just salt and pepper, pairs perfectly with a bowl of steamed rice and warming miso soup. This meal provides a fantastic balance of protein, healthy fats, and complex carbs to start your day with stable energy (Judy, 2024).

Smoked Mackerel Scrambled Eggs offers a Western twist on a fish breakfast. Simply flake pre-cooked smoked mackerel and fold it into soft-scrambled eggs along with some chopped chives or dill. Serve on whole-grain toast for a quick, protein-packed meal that is brimming with omega-3s.

Lunch ideas with mackerel

Mediterranean Mackerel Pasta is a vibrant and flavorful lunch that comes together in under 30 minutes. Toss canned mackerel (packed in olive oil) with your favorite pasta, cherry tomatoes, olives, garlic, and fresh parsley (Walder, 2023). It’s a nutritionally complete meal that is perfect for a healthy and satisfying weeknight dinner.

Mackerel Patties or Cakes are a versatile and budget-friendly option. Combine canned mackerel with breadcrumbs, egg, and seasonings, then pan-fry or bake until golden brown. You can serve them over a fresh green salad, with a side of steamed vegetables, or on a bun like a burger for a heartier meal (Sheff, 2024).

Dinner ideas with mackerel

A Whole Roasted Mediterranean Mackerel makes for an impressive and healthy dinner. Stuff a whole, cleaned mackerel with lemon slices, garlic, and fresh herbs like parsley and dill. Wrap it in foil and bake until the fish is flaky and aromatic (Karadsheh, 2022). Serve it with a side of lemon rice or roasted potatoes for a complete meal.

A simple Pan-Seared Mackerel Fillet is a quick and elegant dinner centerpiece. Serve the crispy-skinned fillet over a rice pilaf or alongside a fresh, zesty salad. The key is to not overcook the fish; it should be just flaky in the center to remain mild and buttery (Clark, n.d.).

Simple tips to add mackerel to your diet

For those who don’t have time to implement full meal ideas, here are some simple tips to easily add mackerel to your existing diet:

• Swap your usual canned tuna for canned mackerel in salads and sandwiches.
• Flake smoked mackerel over a simple green salad for an instant protein and flavor boost.
• Mash canned mackerel with a little mayonnaise or Greek yogurt and serve on whole-grain crackers for a quick snack.
• Stir flaked canned mackerel into your favorite tomato-based pasta sauce.
• Add leftover cooked mackerel to a hearty soup or stew, like a Korean kimchi stew.
• Create a “seacuterie” board with smoked mackerel, crackers, pickles, and cheese.
• Use it as a topping for avocado toast, finished with a squeeze of lemon.

Mackerel Storage Tips

Knowing how to cook mackerel is only part of the equation; understanding proper storage is key to making those healthy meals last longer and stay safe to eat.

Shelf life of mackerel

• At room temperature: Fresh, uncooked mackerel should not be left out for more than two hours. Cooked mackerel should also be refrigerated within this timeframe.
• In the refrigerator: Fresh, raw mackerel should be cooked within 1-2 days. Cooked mackerel leftovers can be safely stored for 2-3 days.
• In the freezer: Properly stored, frozen raw or cooked mackerel can maintain its quality for up to 2 months (Great British Chefs, 2024).

How to store mackerel?

Proper storage begins the moment you purchase the fish. Fresh mackerel should be one of the last items you pick up at the store to minimize its time out of refrigeration. Get it into your home refrigerator as quickly as possible.

The key to preserving mackerel, whether in the fridge or freezer, is to keep it cold and protected from air. Air exposure leads to oxidation, which can affect the taste and quality of the fish’s healthy oils and can speed up spoilage. Using airtight containers or proper wrapping is essential to prevent the fish from drying out and to stop fishy odors from permeating your fridge or freezer.

How to refrigerate mackerel?

To keep cooked mackerel fresh for a few days, follow these simple steps.

1. Allow the cooked mackerel to cool completely to room temperature. Storing it while still warm can create condensation and encourage bacterial growth.
2. Place the cooled fish in a clean, airtight container.
3. Store it in the coldest part of your refrigerator, usually the back of the bottom shelf.

How to freeze mackerel?

For longer-term storage, freezing is an excellent option that preserves the fish’s quality.

1. Ensure the mackerel (raw or cooked) is completely cool.
2. Wrap each fillet or whole fish tightly in plastic wrap, followed by a layer of aluminum foil. This double-wrapping technique provides a strong barrier against freezer burn.
3. Place the wrapped fish into a heavy-duty, freezer-safe bag or an airtight container.
4. Remove as much air as possible from the bag before sealing it.
5. Label the bag with the date and place it in the freezer.

Signs of Spoilage in mackerel

It’s crucial to recognize the signs of spoilage to avoid foodborne illness. Here’s what to look for in fresh mackerel:

• A strong, sour, or ammonia-like odor instead of a clean, mild sea smell.
• Dull, sunken, or cloudy eyes.
• Gills that are brown or dull instead of bright red or pink.
• Flesh that is slimy, mushy, or doesn’t spring back when touched.

8 Quick Mackerel Home Remedies

Are there any less-known tips to unlock the nutritious profile of mackerel? The following mackerel remedies can have a positive effect on overall well-being.

1. Inflammation and Hip Pain Relief. Incorporating anti-inflammatory foods into your diet is a natural way to manage joint pain. Fatty fish like mackerel are rich in omega-3 fatty acids, which have powerful anti-inflammatory properties (The Orthopedic Clinic, n.d.). Regularly consuming baked or grilled mackerel can help reduce the inflammation associated with conditions like arthritis and bursitis, potentially easing hip pain from the inside out.
2. Asthma Symptom Management. While not a cure, diet can play a supportive role in managing asthma. Omega-3 fatty acids found in mackerel may help the body combat inflammation, a key component of asthma (Swiner, 2022). A “remedy” involves preparing a simple meal of pan-seared mackerel with a side of steamed vegetables two to three times a week to help boost your intake of these beneficial fats.
3. Diverticulitis Support through Vitamin D. Some research suggests a link between low vitamin D levels and an increased risk of diverticulitis (Salari, 2021). Mackerel is one of the best natural food sources of vitamin D. A simple home remedy is to ensure you get adequate vitamin D by adding mackerel to your diet, which can be as easy as topping a salad with a fillet of smoked mackerel.
4. Turmeric and Ginger Infused Mackerel. Create a potent anti-inflammatory meal by combining mackerel with turmeric and ginger. Both spices are known for their strong anti-inflammatory compounds (The Orthopedic Clinic, n.d.). Prepare a paste of fresh grated ginger, turmeric, and a little olive oil. Rub this onto mackerel fillets before baking or grilling to create a delicious and therapeutic main course.
5. Mackerel and Garlic for Antimicrobial Support. Garlic contains allicin, a compound with natural antimicrobial properties that can support gut health (Salari, 2021). For a simple health-boosting remedy, stuff a whole mackerel with crushed garlic cloves and fresh herbs before roasting. This not only infuses the fish with incredible flavor but may also help support a healthy balance in your digestive system.
6. Bone Health Broth. Instead of discarding the frames (bones) of fresh mackerel, you can use them to make a nutritious fish broth. Simmer the bones with water, onion, carrots, and celery for a few hours. This process extracts minerals like calcium and phosphorus, creating a nourishing broth that supports bone health.
7. Mackerel and Leafy Greens for Joint Health. For a simple meal that supports your joints, pair mackerel with leafy greens like spinach or kale. These greens are packed with antioxidants and vitamins that contribute to overall joint health (The Orthopedic Clinic, n.d.). A quick dinner could be a baked mackerel fillet served on a bed of wilted spinach with a squeeze of lemon.
8. Mackerel and Probiotic Pairing. To support digestive health, pair mackerel with a side of probiotic-rich food. Probiotics help maintain a healthy gut microbiome, which is crucial for overall wellness (Salari, 2021). A simple and effective remedy is to serve a grilled mackerel fillet with a side of fermented foods like kimchi, sauerkraut, or a live-yogurt-based sauce.

Mackerel and Weight Management

There are multiple health benefits and home remedies using mackerel, but what is their role in weight management? This section will analyze mackerel’s potential impact on weight loss, low-calorie diets, satiety, and metabolism.

Can mackerel help with weight loss?

Yes, mackerel can be a valuable ally in your weight loss journey. Its effectiveness is rooted in its high protein and healthy fat content. A review mentioned in EatingWell found that regular fish consumption is associated with maintaining a healthy body weight and a smaller waist circumference. The combination of anti-inflammatory omega-3 fatty acids and high-quality protein in fish like mackerel has been linked to reduced abdominal fat (Southwick, 2024).

Mackerel in low-calorie diets

Mackerel fits well into a low-calorie, nutrient-dense eating plan. A 3-ounce (85g) serving contains about 175 calories while delivering a substantial 16 grams of protein (Southwick, 2024). This makes it very nutrient-dense, meaning you get a large amount of essential nutrients for a relatively small number of calories. This allows you to feel nourished and satisfied while still maintaining the calorie deficit needed for weight loss.

Mackerel and satiety

One of the most significant ways mackerel aids in weight management is by promoting satiety, or the feeling of fullness. This is primarily due to its high protein content. According to a study published in the journal Molecular Metabolism, brain cells called tanycytes detect amino acids from protein-rich foods like mackerel, which sends signals to the brain that help control appetite and make you feel full (Turrill, 2017). Eating a mackerel fillet for lunch or dinner can help prevent overeating later in the day.

Mackerel and metabolism

A healthy metabolism is crucial for weight management, and the nutrients in mackerel can help support it. Mackerel is an excellent source of selenium, a mineral necessary for the production of thyroid hormones, which regulate your metabolism. It is also packed with B vitamins, which play a vital role in converting the food you eat into energy. Furthermore, some evidence suggests that vitamin D, which is abundant in mackerel, may also play a role in maintaining a healthy metabolism (Southwick, 2024).

Mackerel for Health Conditions

While weight management is important, do mackerel have an effect in more serious health conditions? Here’s what the scientific literature has to say:

Mackerel and diabetes

The healthy fats in mackerel may play a protective role against type 2 diabetes. A study cited in the journal Nature Reviews Cardiology found that polyunsaturated fatty acids, which are abundant in oily fish like mackerel, have been shown to reduce the risk of developing type 2 diabetes. Regular consumption can be a proactive dietary strategy for those looking to manage their risk.

Mackerel and heart health

The connection between mackerel and heart health is exceptionally strong and well-documented. The American Heart Association recommends eating at least two servings of fatty fish per week, and mackerel is a prime choice. Its high content of omega-3 fatty acids contributes to cardiovascular wellness by slightly lowering blood pressure, reducing blood levels of fats called triglycerides, and lowering the risk of irregular heartbeats (Mayo Clinic, 2023). Studies have shown that individuals who regularly eat mackerel exhibit lower blood pressure and cholesterol levels (Bhattacharya, 2024).

Mackerel and digestive issues

Mackerel’s impact on digestion is primarily linked to how it’s handled before consumption. Improper refrigeration can lead to a type of foodborne illness called scombroid poisoning. This occurs when bacteria convert the naturally present histidine in the fish into high levels of histamine. This can cause digestive symptoms like nausea, vomiting, and diarrhea (Johns Hopkins Medicine, n.d.). Therefore, ensuring the fish is fresh and stored correctly is crucial for avoiding adverse digestive effects.

Mackerel and inflammation

Omega-3 fatty acids are renowned for their anti-inflammatory properties. As explained by the Mayo Clinic (2023), inflammation within the body can cause damage to blood vessels, which may lead to heart disease. By consuming omega-3-rich mackerel, you can help lower this systemic inflammation. Registered dietitian Julia Zumpano, RD, LD, specifically highlights Atlantic and Atka mackerel as being high in inflammation-fighting omega-3s (Zumpano, 2020).

Mackerel and cancer prevention

The relationship between omega-3 consumption and cancer risk is complex and not yet fully understood. Some studies have suggested that high levels of omega-3s in the blood might increase the risk of prostate cancer. Conversely, other studies have indicated a potential preventative effect. The Mayo Clinic (2023) notes that none of these studies have been definitive, and more research is needed to clarify the connection. This highlights the importance of a balanced diet rather than over-relying on single nutrients for disease prevention.

The existing scientific literature provides strong support for mackerel’s role in promoting heart health and reducing inflammation, while its effects on other conditions like cancer require more research.

Mackerel Nutrition: Connecting the Dots

This article has explored the world of mackerel, covering its 11 versatile health benefits, detailed mackerel nutrition facts, potential mackerel risks and side effects, and suitable mackerel substitutes. We also investigated popular mackerel diets, essential mackerel storage tips, 8 quick mackerel home remedies, mackerel’s role in weight management, and its connection to various health conditions.

Here are a few of the most interesting facts about this incredible fish:

• A single serving of mackerel can provide an astounding 407% of your daily needs for Vitamin B12 and 90% for Vitamin D.
• The type of mackerel you eat matters greatly. Atlantic mackerel is low in mercury, while King mackerel is one of the highest and should be avoided.
• Contrary to what some might think, pan-frying is one of the best and most recommended methods for cooking mackerel, as it creates a crispy skin while keeping the flesh moist.
• Your brain has special cells called tanycytes that detect the amino acids from protein-rich foods like mackerel, which helps make you feel full and control your appetite.
• Mackerel is a zero-carb food, making it perfectly suited for ketogenic and other low-carb diets.
• You can make a nutritious and mineral-rich bone broth by simmering the leftover frames of fresh mackerel.

This content was last updated in August 2025.

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Mackerel Nutrition FAQs

Have specific questions about this powerhouse fish? We’ve compiled the answers. Here are the quick, fact-based responses to some of the most common queries about mackerel.

What is mackerel good for?

Mackerel is exceptionally good for heart and brain health due to its high content of omega-3 fatty acids. A single 3-ounce serving of Atlantic mackerel packs over 1,000 milligrams of omega-3s, which helps lower blood pressure and triglycerides. It is also a powerhouse of essential micronutrients, providing an incredible 407% of the daily value for vitamin B12 and 90% for vitamin D in one fillet. These nutrients work together to support everything from nerve function to bone strength.

Is mackerel healthy?

Yes, mackerel is an incredibly healthy food choice recommended by health organizations like the American Heart Association. It’s a fantastic source of lean protein, offering about 21 grams per 112-gram fillet, which is essential for muscle repair and maintenance. Furthermore, about 77% of the fat in mackerel is the healthy, unsaturated kind, which supports cardiovascular wellness. Choosing low-mercury varieties like Atlantic mackerel ensures you get all the benefits without the risks.

Is mackerel fattening?

While mackerel is considered a “fatty” fish, it is not fattening when eaten as part of a balanced diet; in fact, it can aid in weight management. A fillet contains around 230 calories and 16 grams of fat, but these are primarily anti-inflammatory omega-3s that support a healthy metabolism. Its high protein content promotes satiety, the feeling of fullness, which helps prevent overeating throughout the day.

Who should avoid mackerel?

Individuals with a fish allergy or a specific sensitivity to histamine, which can cause scombroid poisoning, should avoid mackerel. More importantly, certain groups should avoid high-mercury varieties of this fish. The FDA specifically advises that pregnant women, nursing mothers, and young children avoid King mackerel and limit Spanish mackerel due to their higher mercury content, which can be harmful to a developing nervous system.

Can I eat mackerel daily?

While you could eat low-mercury Atlantic mackerel daily, most experts recommend variety in your diet. The American Heart Association’s guideline is to eat at least two 4-ounce servings of oily fish like mackerel per week to reap its heart-healthy benefits. Eating it every day isn’t necessary and could limit your intake of other important nutrients found in different foods.

Can dogs eat mackerel?

Yes, dogs can eat mackerel in moderation, and it can be very beneficial for them. The omega-3s are excellent for their skin, coat, and joint health. Always serve it cooked, plain, and ensure all bones are removed, as they can be a choking hazard. When using canned mackerel, choose the kind packed in water with no added salt, and avoid any fish that is smoked or prepared with sauces and spices.

Can cats eat mackerel?

Yes, cats can eat mackerel as an occasional treat, but it should not be a staple of their diet. The omega-3 fatty acids in mackerel are beneficial for a cat’s skin and coat. Always serve mackerel cooked and plain, ensuring there are no bones, and choose canned versions packed in water with no added salt or oils.

How long does mackerel last in the fridge?

Fresh, raw mackerel is highly perishable and should be cooked within 1-2 days of purchase. Once cooked, leftover mackerel will last for 2-3 days in the refrigerator. To maximize freshness, it must be stored properly in an airtight container in the coldest part of your fridge.

Can you freeze mackerel?

Yes, you can absolutely freeze mackerel to extend its shelf life significantly. When properly wrapped in plastic wrap and aluminum foil or in a vacuum-sealed bag to prevent freezer burn, both raw and cooked mackerel can be stored in the freezer for up to 2 months. This method does an excellent job of preserving the fish’s flavor and nutritional value.

How to tell if mackerel is bad?

You can tell if mackerel is bad by using your senses. Spoiled mackerel will have a strong, sour, or ammonia-like odor instead of a fresh ocean scent. Its eyes will appear dull and sunken rather than clear and bright, and the gills will be brownish instead of a vibrant bright red.

How long is mackerel good for?

The safe consumption window for mackerel depends entirely on storage. It is only good for about 2 hours at room temperature. In the refrigerator, fresh raw mackerel lasts for 1-2 days, while cooked leftovers are good for 2-3 days. For long-term storage, properly frozen mackerel maintains its quality for up to 2 months.

How to keep mackerel fresh?

To keep mackerel fresh, you must store it at a cold temperature immediately after purchasing. Refrigerate it at or below 40°F (4°C) in an airtight container or wrapped tightly to prevent exposure to air. For the absolute best taste, it is often recommended to consume fresh mackerel on the same day it is caught.