Mackerel is a popular type of seafood that provides significant amounts of omega-3, protein, selenium, and other essential vitamins and minerals.
However, there are some nuances to understand about mackerel, as not all mackerel species are equal. For this article, we’ll focus on Atlantic mackerel.
We’ll explain all the key information you need to know, and examine mackerel’s key benefits and nutritional properties.
Atlantic mackerel is a rich source of omega-3 fatty acids, providing 1.42 grams per 88g cooked fillet.
One of the primary reasons omega-3 is important is its anti-inflammatory properties. A 2026 systematic review demonstrated an association between inflammation and higher cardiovascular risk in patients with type 2 diabetes.
However, research has linked chronic inflammation to an increased risk of numerous health conditions. For this reason, maintaining a sufficient intake of omega-3 may help support long-term health through its potential to lower inflammation levels.
A large 2024 study involving 117,702 participants found that higher DHA levels were associated with a significantly decreased risk of mortality from cardiovascular disease and all other causes. DHA, which stands for docosahexaenoic acid, is one of the two primary omega-3 fatty acids found in oily fish.
Furthermore, a 2023 systematic review of observational studies found that following ‘two portions of fish per week’ dietary guidance was associated with a 10% reduced risk of cardiovascular outcomes. The apparent protective effect was stronger with the intake of fatty fish, such as mackerel.
Mackerel is also a rich source of dietary protein, with an 88g cooked fillet providing 23.8 grams.
This means that by choosing mackerel, you’re getting roughly the same amount of protein as you’ll find in meat, with the additional benefit of omega-3.
However, since mackerel is a relatively fatty fish, it does not offer as much protein as leaner fish options, such as cod and haddock. It also contains more calories than leaner fish options, so if protein density is your goal, then leaner fish options like haddock might be a better fit.
3) (Atlantic) Mackerel is Low in Mercury
Fish is nutrient-rich, and the American Heart Association recommends consuming at least two servings, which is 6oz (170g), per week. However, one potential drawback to keep in mind regarding fish intake is that some options contain high levels of methylmercury.
On the positive side, Atlantic mackerel is among the fish with the lowest observed mercury levels. The FDA’s Mercury Monitoring Program (1990–2012) monitored the amount of mercury found in various fish species.
This program found that, based on 80 samples, Atlantic mackerel had a mean mercury concentration of only 0.05 PPM — 0.05 mg per kilogram.
Using data from the FDA Monitoring Program, here’s how the low mean concentration of mercury in Atlantic mackerel compared to several common seafood species:
Atlantic mackerel: 0.05 PPM
Salmon: 0.02 PPM
Northern lobster: 0.11 PPM
Cod: 0.11 PPM
Skipjack tuna: 0.14 PPM
Nutritionist’s Note
It is important to inform you that the low mercury content of Atlantic mackerel doesn’t apply to all mackerel species.
For example, Spanish mackerel had moderate mercury levels (0.18 PPM) and King mackerel has very high levels (0.78 PPM).
If you want low-mercury mackerel, check the label carefully to ensure it’s Atlantic mackerel.
4) An Excellent Source of Selenium
Another great benefit of Atlantic mackerel is its high selenium content. Selenium is an essential mineral that plays a key role in:
Antioxidant functions: Proteins that play a key role in the immune system require selenium, and they are known as selenoproteins.
DNA production: Selenium is important for DNA synthesis.
Hormones: Selenium plays an important role in making and supporting thyroid hormones.
Interestingly, selenium is also thought to bind mercury. While this topic is evolving and requires further research, it may potentially help lower the risks posed by mercury in fish that contain high selenium and low mercury levels.
5) May Provide Cognitive Benefits
Cognitive function, or how well we can perform and process mental tasks, may be influenced by dietary factors.
Research suggests omega-3 may help to support cognition. For example, a recent 2025 systematic review found that omega-3 supplementation may support a “modest improvement in cognitive function” in adults.
Studies have also specifically examined how mackerel, as a source of omega-3, may impact cognition. In a recent randomized controlled trial involving 232 children, consuming herring or mackerel did not lead to significant cognitive improvements compared to consuming beef, lamb, or pork across all participants.
However, children that ate the most fish had significantly increased blood levels of omega-3, and these children performed better in cognitive tests. This suggests that there may be a dose-dependent cognitive benefit from consuming mackerel or oily fish in general.
The above study that fed children mackerel or herring had mixed findings and found no broad, study-wide benefit for cognition.
However, the potential dose-response benefits in those consuming the most fish, which was backed up by an increase in omega-3 blood levels, was a notable finding.
These measured levels were the amount of DHA in the blood, an omega-3 fatty acid found in the brain’s structures. This supports wider research that suggests regular intake of omega-3 may be important for cognition.
Nutritional Profile of Mackerel
Now that we know some of the key potential benefits of mackerel, let’s look at the nutrients it provides in more detail.
The following tables show the full nutritional values of cooked Atlantic mackerel per 100 grams and per 88g fillet.
We have calculated percent daily values (% DV) using the FDA’s most recently published daily values.
Calories and Macronutrients
Nutrient
Per 100g (% DV)
Per 88g fillet (% DV)
Calories
262 kcal
231 kcal
Carbohydrates
0g (0%)
0g (0%)
Fiber
0g (0%)
0g (0%)
Sugars
0g
0g
Fat
17.8g (23%)
15.7g (20%)
Saturated fat
4.18g (21%)
3.68g (18%)
Monounsaturated fat
7.01g
6.17g
Polyunsaturated fat
4.3g
3.78g
Omega-3
1.42g
1.25g
Omega-6
0.20g
0.17g
Protein
23.8g (48%)
20.9g (42%)
Cholesterol
75 mg (25%)
66 mg (22%)
Table 1: Typical calorie and macronutrient of cooked Atlantic mackerel per 100g and per 88g fillet
Vitamins
Vitamin
Per 100g (% DV)
Per 88g fillet (% DV)
Vitamin A (RAE)
54 mcg (6%)
47.5 mcg (5%)
Vitamin C
0.4 mg (<1%)
0.35 mg (<1%)
Vitamin D
—
—
Vitamin E
—
—
Vitamin K
—
—
Thiamin (B1)
0.16 mg (13%)
0.14 mg (12%)
Riboflavin (B2)
0.41 mg (32%)
0.36 mg (28%)
Niacin (B3)
6.85 mg (43%)
6.03 mg (38%)
Pantothenic acid (B5)
0.99 mg (20%)
0.87 mg (17%)
Vitamin B6
0.46 mg (27%)
0.41 mg (24%)
Folate (B9)
2 mcg (<1%)
1.76 mcg (<1%)
Vitamin B12
19 mcg (792%)
16.7 mcg (696%)
Choline
—
—
Table 2: Typical vitamin content of cooked Atlantic mackerel per 100g and per 88g fillet
High vitamin content: An 88g fillet of cooked Atlantic mackerel is high (>20% DV) in riboflavin, niacin, vitamin B6, and vitamin B12.
Important note: The USDA database entry for cooked Atlantic mackerel provides no data for choline and vitamins D, E, and K. However, as the raw mackerel USDA entry shows, mackerel does contain these vitamins.
Vitamin D: Based on the data for raw mackerel, mackerel has a significant 16.1 mcg of vitamin D per 100 grams, which is 81% of the daily value.
Minerals
Mineral
Per 100g (% DV)
Per 88g fillet (% DV)
Calcium
15 mg (1%)
13.2 mg (1%)
Iron
1.57 mg (9%)
1.38 mg (8%)
Magnesium
97 mg (23%)
85.4 mg (20%)
Phosphorus
278 mg (22%)
245 mg (20%)
Potassium
401 mg (9%)
353 mg (8%)
Sodium
83 mg (4%)
73 mg (3%)
Zinc
0.94 mg (9%)
0.83 mg (8%)
Copper
0.09 mg (10%)
0.08 mg (9%)
Manganese
0.02 mg (1%)
0.02 mg (1%)
Selenium
51.6 mcg (94%)
45.4 mcg (83%)
Table 3: Typical mineral content of cooked Atlantic mackerel per 100g and per 88g fillet
High mineral content: A cooked 88g fillet of Atlantic mackerel provides high levels (>20% DV) of magnesium, phosphorus, and selenium.
Who May Benefit from Mackerel Intake?
Mackerel has several nutritional benefits, most notably its provision of omega-3 fatty acids, protein, selenium, and vitamin B12.
If you’re looking to increase your omega-3 intake, Atlantic mackerel is an excellent option; it’s low in mercury and more affordable than oily fish species like salmon and tuna.
For more oily fish options, see these guides to kippers and herring.
Michael works as a nutritionist in a community setting and holds a Master's degree in Clinical Nutrition. He is a Registered Associate Nutritionist (ANutr) with the Association for Nutrition (AfN), and has published peer-reviewed research.
