Fish, mackerel, Atlantic, cooked, dry heat
Whole food · Finfish and Shellfish Products
Photo: Wikipedia
Atlantic mackerel, cooked via dry heat, is a rich, oily fish with a deep, savory flavor and a firm, meaty texture that flakes beautifully. Its standout nutritional feature is its exceptional concentration of heart-healthy omega-3 fatty acids, delivering a massive dose in a lean, protein-packed serving with zero carbohydrates.
Calorie split: 37% protein · 0% carbs · 63% fat
↓ Full nutrition💚 Why it's loved
People love its bold, pronounced fishy flavor and satisfyingly dense texture, which stands up well to grilling, broiling, or pan-searing. Its versatility allows it to be the star of simple preparations or robust, seasoned dishes across many global cuisines.
⚠️ Watch-outs & how to enjoy it better
The strong, oily flavor can be too intense for those who prefer milder fish, and the high fat content, while healthy, makes it perishable and prone to spoilage if not fresh. To counteract the strong taste, pair it with bright, acidic components like lemon juice or vinegar, or use it in heavily seasoned preparations like curries or smoked dishes.
Key benefits
- Excellent source of high-quality, complete protein for muscle maintenance.
- One of the richest dietary sources of EPA and DHA omega-3 fatty acids.
- Provides significant amounts of vitamin B12 and selenium.
- Naturally free of carbohydrates and sugars, suitable for low-carb diets.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Atlantic mackerel is so rich in oils that it can spoil very quickly after death, which is why it is often sold canned, smoked, or frozen rather than fresh.
Full nutrition (USDA data · scales with serving)
| Water | 53.3 g |
| Energy | 262 kcal |
| Energy | 1096 kj |
| Protein | 23.9 g |
| Total lipid (fat) | 17.8 g |
| Ash | 1.5 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Calcium, Ca | 15.0 mg |
| Iron, Fe | 1.6 mg |
| Magnesium, Mg | 97.0 mg |
| Phosphorus, P | 278 mg |
| Potassium, K | 401 mg |
| Sodium, Na | 83.0 mg |
| Zinc, Zn | 0.94 mg |
| Copper, Cu | 0.09 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 51.6 ug |
| Vitamin C, total ascorbic acid | 0.40 mg |
| Thiamin | 0.16 mg |
| Riboflavin | 0.41 mg |
| Niacin | 6.8 mg |
| Pantothenic acid | 0.99 mg |
| Vitamin B-6 | 0.46 mg |
| Folate, total | 2.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 2.0 ug |
| Folate, DFE | 2.0 ug |
| Vitamin B-12 | 19.0 ug |
| Vitamin A, RAE | 54.0 ug |
| Retinol | 54.0 ug |
| Vitamin A, IU | 180 iu |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.2 g |
| SFA 14:0 | 0.59 g |
| SFA 16:0 | 1.4 g |
| SFA 18:0 | 0.26 g |
| Fatty acids, total monounsaturated | 7.0 g |
| MUFA 16:1 | 0.53 g |
| MUFA 18:1 | 1.2 g |
| MUFA 20:1 | 1.6 g |
| MUFA 22:1 | 2.5 g |
| Fatty acids, total polyunsaturated | 4.3 g |
| PUFA 18:2 | 0.15 g |
| PUFA 18:3 | 0.11 g |
| PUFA 20:4 | 0.05 g |
| PUFA 20:5 n-3 (EPA) | 0.50 g |
| PUFA 22:5 n-3 (DPA) | 0.11 g |
| PUFA 22:6 n-3 (DHA) | 0.70 g |
| Cholesterol | 75.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.27 g |
| Threonine | 1.0 g |
| Isoleucine | 1.1 g |
| Leucine | 1.9 g |
| Lysine | 2.2 g |
| Methionine | 0.71 g |
| Cystine | 0.26 g |
| Phenylalanine | 0.93 g |
| Tyrosine | 0.81 g |
| Valine | 1.2 g |
| Arginine | 1.4 g |
| Histidine | 0.70 g |
| Alanine | 1.4 g |
| Aspartic acid | 2.4 g |
| Glutamic acid | 3.6 g |
| Glycine | 1.1 g |
| Proline | 0.84 g |
| Serine | 0.97 g |
FAQ
Is mackerel a high-mercury fish?
Atlantic mackerel is consistently listed as one of the best choices for low mercury content among oily fish, making it a safer option for frequent consumption compared to species like swordfish or king mackerel.
How do I reduce the strong fishy taste?
Soaking the fillets in milk for 30 minutes before cooking can help mellow the flavor. Additionally, cooking methods like grilling or broiling with a marinade containing citrus, garlic, or herbs can balance its robust taste.
What is the difference between Atlantic and Spanish mackerel?
Atlantic mackerel (Scomber scombrus) is smaller, with a distinct tiger-stripe pattern, and is known for its very high oil content. Spanish mackerel (Scomberomorus maculatus) is larger, has yellow spots, and has a slightly milder flavor and firmer texture.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.62 kcal/g · 36% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.21 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.