Omega-3 makes people think of salmon, but mackerel actually contains more EPA and DHA — 2.6 g per 100 g against salmon's 2.2 g.
Mackerel also sits low in the food chain, so it accumulates little mercury. Unlike large species such as tuna or swordfish, it belongs to the low-mercury fish recommended even during pregnancy.
Key benefits
EPA and DHA lower triglycerides
Omega-3 fats clearly reduce blood triglycerides. A large body of observational work links eating oily fish twice a week or more with lower cardiovascular risk.
It covers vitamin D from food
16 µg (640 IU) per 100 g — more than salmon. Very few foods carry meaningful vitamin D, which makes mackerel valuable if you are indoors most of the day or face dark winters.
Low in mercury, so it is recommended in pregnancy
Atlantic and Pacific mackerel are low-mercury species (king mackerel is a separate, high-mercury fish to avoid). Because DHA is linked to fetal visual and cognitive development, eating it during pregnancy is actively encouraged.
Rich in vitamin B12 and selenium
100 g provides more than three times the daily B12 requirement. Selenium forms part of antioxidant enzymes and is also known to offset some of mercury's toxicity.
How to eat it well
- Omega-3 is vulnerable to heat and oxygen. Medium-heat grilling or braising beats a long, hard sear.
- The fat concentrates near the skin. Crisp it and eat it.
- Discarding the fat that renders out throws away omega-3 with it. Braising or steaming loses less.
- Canned mackerel works well — the softened bones add calcium and omega-3 remains in the liquid.
- Mackerel forms histamine fast, so freshness matters. Prepare and refrigerate it promptly after buying.
What to watch out for
- Mackerel is the classic cause of scombroid (histamine) poisoning. Left at room temperature it develops histamine that cooking will not destroy.
- King mackerel is a different fish, high in mercury, and should be avoided in pregnancy.
- With gout, account for the purine content.
- Salted mackerel is very high in sodium.
- On anticoagulants, discuss combining it with high-dose omega-3 supplements (the fish itself is usually fine).
Nutrition
Approximate values per 100 g edible portion.
- Calories
- 205 kcal
- Protein
- 18.6 g
- Fat
- 13.9 g
- Omega-3
- 2.6 g
- Vitamin D
- 16 µg
- Vitamin B12
- 8.7 µg
- Selenium
- 44 µg
- Potassium
- 314 mg
Key nutrients
- Omega-3
- Vitamin D
- Vitamin B12
- Selenium
- Protein