How healthy is mackerel?
Is mackerel healthy? Yes, as part of a varied diet. Mackerel scores 34/100 on the HowHealthyIs Score: 100 g provides 262 kcal, 24 g protein and 97 mg magnesium. Atlantic mackerel is one of the richest sources of omega-3 fats and vitamin D. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Mackerel ranks higher than 34% of them.
Counts in favor (% daily value per 100 kcal)
- Protein18%
- Magnesium9%
- Iron3%
- Potassium3%
- Vitamin A2%
- Calcium0%
- Vitamin C0%
- Fiber0%
- Vitamin E0%
Counts against
- Saturated fat8%
- Added sugars0%
- Sodium1%
Raw NRF9.3: 37 minus 9 = 27. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in mackerel?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 262 kcal | 223 kcal | |
| Protein | 24 g | 20 g | 41% |
| Carbohydrates | 0 g | 0 g | 0% |
| Fiber | 0 g | 0 g | 0% |
| Sugars | 0 g | 0 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 18 g | 15 g | 19% |
| Saturated fat | 4.2 g | 3.5 g | 18% |
| Vitamins | |||
| Vitamin A | 54 µg | 46 µg | 5% |
| Vitamin C | 0.4 mg | 0.3 mg | 0% |
| Vitamin E | 0 mg | 0 mg | 0% |
| Minerals | |||
| Calcium | 15 mg | 13 mg | 1% |
| Iron | 1.6 mg | 1.3 mg | 7% |
| Potassium | 401 mg | 341 mg | 7% |
| Magnesium | 97 mg | 82 mg | 20% |
| Sodium | 83 mg | 71 mg | 3% |
Source: USDA FoodData Central, "Fish, mackerel, Atlantic, cooked, dry heat" (FDC 175120). Values rounded.
Why is mackerel good for you?
- 20 g protein in 3 oz cooked, 41% of the daily value. Protein contributes to the maintenance of muscle mass.
- 82 mg magnesium in 3 oz cooked, 20% of the daily value. Magnesium contributes to normal muscle function.
Good ways to use it
- Grilled or smoked on salads
- Pate with yogurt
What should you watch out for?
- King mackerel is high in mercury; Atlantic mackerel is a low-mercury choice. Smoked mackerel is salty.
Which meat and fish score higher?
Other meat and fish with more nutrition per calorie. Variety matters more than picking one winner.