Mackerel
Mackerel: Nutrition, History and Cooking Guide
Mackerel belongs to the Scombridae family and includes Atlantic mackerel (Scomber scombrus), the Spanish mackerel, and the king mackerel among its most commercially important species. Atlantic mackerel is one of the most abundant and nutritionally significant fish in British and North European waters, forming vast shoals in the North Sea and North Atlantic. It has been eaten by coastal communities across Northern Europe since prehistoric times — Bronze Age shell middens show evidence of mackerel consumption in Britain — and was historically an important food fish for coastal villages in Ireland, Cornwall, Scotland, and Brittany during the summer months when the shoals came close to shore. Mackerel deteriorates very quickly and must be eaten extremely fresh, which gave rise to the trade of "mackerel vendors" in British fishing towns who sold the fish from door to door immediately after landing. In Japan, saba (mackerel) is one of the most important sushi and sashimi fish, cured lightly in vinegar before serving.
Nutritional Value of Mackerel
Mackerel provides 158 kcal and 20.1 g of protein per 100 g, with 7.9 g of fat. It is one of the richest food sources of omega-3 fatty acids EPA and DHA, typically providing 2–3 g per 100 g — among the highest of any commonly available fish. It is also an exceptional source of vitamin D, B12, niacin, selenium, and B6. Canned mackerel retains most of its omega-3 content and is a very economical way to access these nutrients.
Health Benefits of Mackerel
Mackerel's extraordinary omega-3 content makes it one of the most nutritionally valuable fish for cardiovascular and brain health. EPA and DHA reduce inflammation, lower triglycerides, and support heart rhythm regulation. The vitamin D content is particularly important in Northern Europe, where dietary sources of this nutrient are essential given limited sun exposure. Most health guidelines recommend eating oily fish such as mackerel at least twice a week. B12 from mackerel supports neurological health and is especially valuable in the diets of older adults.
How to Select and Store Mackerel
Mackerel must be eaten very fresh — the high oil content causes it to deteriorate faster than white fish. Look for bright, glassy eyes, vivid blue-green striped skin with a pearlescent sheen, firm flesh, and a clean sea smell. Refrigerate and use the day of purchase. Smoked or canned mackerel is shelf-stable and equally nutritious.
How to Cook Mackerel
Mackerel is excellent grilled, pan-fried, or barbecued — the high fat content means it is almost impossible to dry out. Score the skin, season well, and grill for three to four minutes per side. The robust flavour suits assertive accompaniments — gooseberry sauce, horseradish, mustard, capers, and pickled cucumber all work well. Smoked mackerel fillets are outstanding in pâtés, salads, and on toast with cream cheese.
Micronutrients (per 100g, cooked)
| Nutrient | Amount | % adult reference intake |
|---|---|---|
| Minerals | ||
| Iron | 1.28 mg | 9% |
| Calcium | 17 mg | 2% |
| Magnesium | 38 mg | 13% |
| Potassium | 349 mg | 10% |
| Sodium | 163 mg | 10% |
| Chloride | 290 mg | 12% |
| Phosphorus | 236 mg | 43% |
| Zinc | 0.8 mg | 8% |
| Copper | 0.1 mg | 8% |
| Manganese | 0.01 mg | 1% |
| Iodine | 35 ug | 25% |
| Selenium | 60 ug | 80% |
| Vitamins | ||
| Vitamin A | 61 ug | 9% |
| Vitamin C | Tr (trace) | . |
| Vitamin D | 8.5 ug | 85% |
| Vitamin E | 0.46 mg | 12% |
| Vitamin K | not measured | . |
| Vitamin B1 (thiamin) | 0.14 mg | 14% |
| Vitamin B2 (riboflavin) | 0.37 mg | 28% |
| Vitamin B3 (niacin) | 15.5 mg | 91% |
| Vitamin B5 (pantothenic acid) | 0.57 mg | 8% |
| Vitamin B6 | 0.27 mg | 19% |
| Vitamin B7 (biotin) | 5.2 ug | 3% |
| Vitamin B9 (folate) | 1 ug | 1% |
| Vitamin B12 | 9.1 ug | 607% |
Source: CoFID 2021 (McCance and Widdowson, UK), code 16-394 (matched record: "Mackerel, flesh only, grilled"). N = present but not quantified; Tr = trace; not measured = no value in the source.
What this food is a source of
High in by content (per 100g): Vitamin B12 (607%), Vitamin B3 (niacin) (91%), Vitamin D (85%), Selenium (80%), Phosphorus (43%).
A source of by content (per 100g): Vitamin B2 (riboflavin) (28%), Iodine (25%), Vitamin B6 (19%).
These figures are the amount in the food. How much the body absorbs can vary, see each nutrient's entry for detail.