Super source
Protein
20.3 g · 41% DV target
A fast-swimming pelagic fish known for its rich, oily flesh and distinctive iridescent stripes, mackerel is a staple of European coastal cuisines and a primary subject of research regarding marine-derived fats.
Regular consumption of oily fish like mackerel is consistently linked to improved cardiovascular outcomes, primarily because its specific omega-3 fatty acids help maintain healthy heart rhythms and blood vessel elasticity.
Mackerel is one of the few natural food sources providing significant amounts of vitamin D, which is essential for calcium absorption and bone density maintenance, particularly in northern latitudes with limited sunlight.
Research indicates that mackerel typically accumulates lower levels of mercury compared to larger predatory fish like swordfish or tuna, making it a preferred choice for frequent seafood consumption.
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
20.3 g · 41% DV target
15.0 g · 19% DV target
3.61 g · 18% DV target
Not a benefit — best kept low
0.02 g · 2% DV target
Not a benefit — best kept low
3.66 g · Top 2% of fish & seafood
2.24 g · 898% DV target
No diet tags available.
Store on ice in the coldest part of the fridge for best quality.
Fatty fish degrade faster in the freezer than lean white fish.
UK stocks are currently subject to management concerns regarding overfishing.
Mackerel must keep swimming constantly to breathe, as they lack the muscular pump found in many other fish to move water over their gills.