Mackerel — Nutrients, Health Benefits, And Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Mackerel nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 205 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 0 g | - |
| Fiber | 0 g | - |
| Sugars | 0 g | - |
| Glycemic Index | 0 | - |
| Protein | 19 g | 38% |
| Sodium | 90 mg | 3.91% |
| Total Fat | 14 | 17.95% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
19 g
🧀 Good Protein Content
Mackerel facts & tips
Health benefits
- Rich in omega-3 fatty acids, which support heart health, reduce inflammation, and improve brain function.
- High in protein, essential for muscle growth, repair, and overall body function.
- Contains essential vitamins and minerals such as Vitamin D, B12, selenium, and iodine, which support overall health and well-being.
- Supports heart health by improving cholesterol levels and reducing the risk of heart disease.
- Low in saturated fat, making it a healthy protein option for maintaining a balanced diet.
Health risks
- High mercury content particularly in larger species of mackerel, which can pose significant health risks if consumed in large quantities, especially for pregnant women and young children.
- Risk of allergic reactions in individuals with fish allergies, causing symptoms like itching, swelling, or anaphylaxis.
- Potential for contamination with harmful bacteria or parasites, particularly if the mackerel is not properly cooked or sourced from a reputable supplier.
- Environmental concerns related to overfishing and the impact on marine ecosystems if mackerel is sourced from unsustainable fisheries.
How to choose mackerel
Mackerel should have shiny, clean skin and firm flesh, with a bright eye and red gills that indicate freshness. The aroma should be mild and not overly fishy, typical of fresh sea fish.
Avoid mackerel that has a slimy coat or sunken eyes, as these are signs the fish is past its prime. Fish with a strong ammonia smell or discolored patches should also be avoided, as it may not be safe to eat.
How to store mackerel
Fresh mackerel should be kept in the refrigerator, preferably on a layer of ice within a sealed container. Refrigeration preserves its quality for about 1-2 days. If you need to store it for an extended period, freezing is a good option.
Exposing mackerel to air can lead to rapid spoilage. Do not leave it unprotected or at room temperature. Always defrost frozen mackerel in the refrigerator and consume it quickly to maintain optimal quality and safety.
✅ Extra Tip
How long does it last?
Mackerel can last for 1-2 days in the refrigerator. For longer storage, mackerel can be frozen for up to 6-9 months.
What to do with leftovers?
Leftover mackerel can be used in a variety of savory dishes. Flake it and add to salads, sandwiches, or wraps for a flavorful protein, or mix it into a pasta dish with a creamy or tomato-based sauce. Mackerel is also great when used in fish tacos with fresh salsa, avocado, and a squeeze of lime.
Use mackerel in a quiche or frittata with eggs, cheese, and herbs, or mix it into a rice bowl with vegetables and a tangy dressing. If you have a lot of mackerel, consider making a batch of fish cakes by mixing the flaked fish with breadcrumbs, eggs, and seasonings, then frying until golden. Mackerel can also be added to a seafood chowder with potatoes and corn, or used as a topping for pizzas or flatbreads. For a quick snack, serve mackerel with crackers and cream cheese, or mix it into a salad with greens and a citrus vinaigrette.
👨⚕️️ Medical disclaimer
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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