Mackerel

Mackerel Nutrition Facts: Calories, Protein, Omega-3 & More

Mackerel is a nutrient-dense, flavorful oily pelagic fish widely consumed across the United States, United Kingdom, Canada, Australia, and New Zealand. Raw Atlantic mackerel provides approximately 205 calories and 18.6 grams of high-quality complete protein per 100 grams, alongside exceptional levels of marine omega-3 fatty acids (EPA and DHA), vitamin B12, vitamin D, and selenium. Naturally free of carbohydrates, it serves as a concentrated source of essential fatty acids and micronutrients that support heart health and cellular function.

The nutritional data on this page reflects raw, fresh Atlantic mackerel (Scomber scombrus), the most common commercial species in Western markets. Variations in species—such as King mackerel or Spanish mackerel—as well as canning, smoking, or thermal cooking, impact fat concentrations, calorie density, and heavy-metal considerations, all detailed below.

How Many Calories Are in Mackerel?

Raw Atlantic mackerel contains 205 calories per 100 grams. A standard 3-ounce (85 g) cooked portion provides approximately 220–230 calories, while a common 4-ounce (113 g) fillet cut yields around 232 calories in its raw state.

Caloric values vary based on:

• Species differences: Atlantic mackerel is moderately fatty (~205 kcal/100 g), while Pacific mackerel and Spanish mackerel are slightly leaner, typically ranging between 135 and 160 calories per 100 grams raw.

• Cooking moisture evaporation: Grilling, broiling, or baking drives off water, which concentrates the fat and protein content, elevating calories per 100 grams of cooked meat.

• Seasonality: Pelagic fish naturally accumulate higher body fat percentages in late autumn and winter compared to spring, causing slight natural variations in caloric density.

How Much Protein Is in Mackerel?

Raw Atlantic mackerel provides 18.6 grams of protein per 100 grams. A standard 3-ounce serving offers 15.8 grams, while a 4-ounce cut delivers 21.0 grams.

Mackerel protein is complete, supplying all nine essential amino acids in proportions optimal for human tissue maintenance, enzyme synthesis, and muscle repair. Its protein-to-calorie density makes it an efficient whole-food protein option within low-carbohydrate and nutrient-dense dietary protocols.

Mackerel Macronutrients

The macronutrient distribution of plain raw mackerel contains zero carbohydrates, with energy derived exclusively from protein and dietary fats:

• Protein: 18.6 g per 100 g (~36% of calories)

• Fat: 13.9 g per 100 g (~64% of calories)

• Carbohydrates: 0.0 g per 100 g

• Dietary Fiber: 0.0 g per 100 g

• Sugars: 0.0 g per 100 g

How Much Fat Is in Mackerel?

Raw Atlantic mackerel contains 13.9 grams of total fat per 100 grams. The lipid structure is distributed as follows:

• Monounsaturated Fat: 5.5 grams per 100 grams, driven primarily by oleic acid.

• Polyunsaturated Fat: 3.4 grams per 100 grams, dominated by marine omega-3 fatty acids.

• Saturated Fat: 3.3 grams per 100 grams.

The majority of mackerel's lipid profile consists of heart-supportive unsaturated fatty acids, yielding a favorable ratio of unsaturated to saturated fat.

Mackerel Omega-3

Mackerel is one of the world's most concentrated natural sources of marine long-chain omega-3 fatty acids. A single 100-gram serving of raw Atlantic mackerel delivers roughly 2,670 mg of total omega-3s, featuring:

• Eicosapentaenoic Acid (EPA): 898 mg

• Docosahexaenoic Acid (DHA): 1,400 mg

These biologically active fatty acids integrate directly into cell membranes. EPA and DHA play a central role in modulating inflammatory pathways, supporting vascular tone, lowering blood triglycerides, and preserving cognitive and visual health.

How Many Carbs Are in Mackerel?

Fresh, unseasoned mackerel contains 0.0 grams of total carbohydrates, 0.0 grams of dietary fiber, and 0.0 grams of sugars per 100 grams.

Carbohydrates are present only if the fish is cooked using sweetened glazes (such as Japanese teriyaki or miso marinades), breaded, battered and fried, or canned in tomato sauce or sugary brines.

Vitamins in Mackerel

Mackerel provides significant amounts of fat-soluble and B-complex vitamins:

• Vitamin B12 (8.7 mcg, 363% DV per 100 g): Substantially exceeds the daily requirement; vital for red blood cell formation, neurological integrity, and DNA synthesis.

• Vitamin D (16.1 mcg / 644 IU, 81% DV per 100 g): Essential for bone mineralization, immune function, and intestinal calcium uptake. Mackerel is one of the richest whole-food sources of natural vitamin D3.

• Vitamin B3 / Niacin (9.1 mg, 57% DV per 100 g): Acts as a cofactor for energy release from dietary carbohydrates and fats.

• Vitamin B6 (0.40 mg, 24% DV per 100 g): Participates in protein metabolism and neurotransmitter production.

• Vitamin B2 / Riboflavin (0.31 mg, 24% DV per 100 g): Supports cellular respiration and mucosal health.

Minerals in Mackerel

Mackerel supplies meaningful amounts of trace and essential minerals:

• Selenium (44.1 mcg, 80% DV per 100 g): Highly concentrated in mackerel; acts as a catalyst for antioxidant defenses and thyroid hormone production.

• Phosphorus (217 mg, 17% DV per 100 g): Contributes to structural skeletal density and energy transfer compounds.

• Magnesium (76 mg, 18% DV per 100 g): Notably higher than in most finfish, aiding neuromuscular transmission and arterial regulation.

• Potassium (314 mg, 7% DV per 100 g): Supports fluid balance and normal vascular pressure.

• Iron (1.6 mg, 9% DV per 100 g): Present in heme form for optimal bioavailability.

Potential Benefits of Mackerel

• Cardiovascular Health: The high combination of EPA and DHA assists in maintaining normal arterial flexibility, managing resting blood pressure, and lowering circulating plasma triglycerides.

• Bone Support: Delivering over 80% of the Daily Value for vitamin D alongside bioavailable phosphorus and magnesium, mackerel contributes directly to skeletal maintenance.

• Neurological and Cognitive Support: Dietary DHA supports brain membrane fluidity and structural neuronal health, while robust vitamin B12 levels protect myelin sheaths.

• Metabolic Support: The high concentration of selenium aids the conversion of thyroid hormones, promoting normal metabolic and enzymatic regulation.

Is Mackerel Healthy?

Mackerel is a nutrient-dense whole food offering exceptional nutritional value per calorie. It provides substantial amounts of vitamin B12, vitamin D, selenium, and essential omega-3 fatty acids rarely matched by terrestrial meats.

Preparation heavily influences its health profile. Baking, broiling, pan-searing dry, or poaching retains nutrients without excessive added fats. Hot-smoked or canned mackerel can be high in sodium, so individuals monitoring blood pressure should review product labeling.

Raw vs Cooked Mackerel Nutrition

Thermal preparation causes water evaporation, which concentrates fat and protein per 100 grams of cooked meat.

Mackerel Varieties and Species Differences

Species selection is critical when assessing mackerel's nutritional profile and safety:

• Atlantic Mackerel (Scomber scombrus): Found in the North Atlantic; low in mercury, high in omega-3s, and safe for regular weekly consumption.

• Chub / Pacific Mackerel (Scomber japonicus): Slightly leaner than Atlantic mackerel, with moderate fat and low-to-moderate mercury levels.

• Spanish Mackerel (Scomberomorus maculatus): Moderate fat content; carries higher mercury levels and should be limited to 1–2 servings per month.

• King Mackerel (Scomberomorus cavalla): A large predatory species that bioaccumulates high concentrations of methylmercury; classified as a fish to avoid by the FDA.

Mackerel Food Safety

• Mercury Differences: Species identification is essential. The US FDA and EPA classify Atlantic mackerel as a "Best Choice" seafood safe for 2–3 servings per week. In contrast, King mackerel is high in mercury and should be completely avoided by pregnant individuals, nursing mothers, and young children.

• Scombroid Histamine Poisoning: Mackerel has high levels of free histidine in its flesh. If not rapidly chilled after catch, bacterial enzymes convert histidine to histamine, which is heat-stable and causes scombroid poisoning. Always purchase mackerel from reputable sources with an unbroken cold chain.

• Cooking Temperatures: Cook raw mackerel to an internal temperature of 63°C (145°F) as measured by a food thermometer.

• Storage: Fresh raw mackerel spoils quickly due to its high unsaturated fat content. Keep on ice or in refrigeration below 4°C (40°F) and use within 1–2 days, or store frozen at -18°C (0°F) for up to 3 months.

Is Mackerel Good for Weight Loss?

Mackerel supports satiety and muscle maintenance during structured energy restriction. Its combination of 18.6 grams of complete protein and dense omega-3 fats delays gastric emptying, reducing post-meal hunger.

Because mackerel is more energy-dense than white fish (like cod or haddock), portion control (such as a 3- to 4-ounce serving) helps align its healthy fat profile with daily caloric targets.

Is Mackerel High in Cholesterol?

Raw Atlantic mackerel contains 70 mg of dietary cholesterol per 100 grams.

Current nutritional science confirms that dietary cholesterol from natural whole foods has a minor impact on blood cholesterol for most healthy individuals compared to trans fats and excess refined carbohydrates. Mackerel’s high monounsaturated and polyunsaturated fat profile makes it an appropriate choice for a heart-healthy diet.

How Much Mackerel Is a Serving?

Standard, practical serving sizes include:

• Standard Cooked Serving (FDA / USDA): 3 ounces (85 grams).

• Standard Raw Portion: 4 ounces (113 grams).

• Single Small Fillet: Approximately 100 to 120 grams raw weight (~205–246 kcal).