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Atlantic mackerel

Scomber scombrus

Also known as Mackerel, Atlantic mackerel

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A fast-swimming oily fish with dark, strongly flavoured flesh that spoils quickly and is therefore often smoked or canned. It is one of the richest common food sources of long-chain omega-3s.

Heart Health

Potential health benefits

Best supported: Moderate

Ordered by how well the human research supports them — strongest first. A rating describes the state of the evidence, not how impressive the food is. How we rate evidence.

Blood lipid profile

Heart Health
Moderate evidence

Research suggests that eating oily fish such as mackerel lowers blood triglycerides, with larger effects when starting values are high. Mackerel supplies more EPA and DHA per portion than most other fish.

Moderate evidence. Several human studies point the same way, with real caveats.

2 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Cardiovascular risk markers

Heart Health
Moderate evidence

Observational data links regular oily fish intake with lower cardiovascular mortality. Trials of isolated omega-3 supplements have been inconsistent, which keeps this short of the top rating.

Moderate evidence. Several human studies point the same way, with real caveats.

3 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Healthy blood pressure

Heart Health
Limited evidence

Some trials report small reductions in blood pressure with higher long-chain omega-3 intake. The average effect is a couple of millimetres of mercury and is not consistent across studies.

Limited evidence. Early human work, or mostly lab and animal research.

2 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Ask about Atlantic mackerel

Ask about Atlantic mackerel

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Key nutrients

Nutrient content per 100 grams
NutrientAmount% DV
Macronutrients
Calories205 kcal10%
Protein18.6 g37%
Total fat13.9 g18%
Carbohydrate0 g0%
Fibre0 g0%
Total sugars0 g—
Water63.5 g—
Fats
Saturated fat3.26 g16%
Monounsaturated fat5.46 g—
Polyunsaturated fat3.35 g—
Cholesterol70 mg23%
EPA (omega-3)0.898 g—
DHA (omega-3)1.4 g—
DPA (omega-3)0.212 g—
Linoleic acid (omega-6)0.219 g—
Vitamins
Vitamin A50 µg6%
Vitamin C0.4 mg0%
Vitamin D16.1 µg81%
Vitamin E1.52 mg10%
Vitamin K5 µg4%
Thiamin (B1)0.176 mg15%
Riboflavin (B2)0.312 mg24%
Niacin (B3)9.08 mg57%
Pantothenic acid (B5)0.856 mg17%
Vitamin B60.399 mg23%
Folate1 µg0%
Vitamin B128.71 µg363%
Choline65 mg12%
Minerals
Calcium12 mg1%
Iron1.63 mg9%
Magnesium76 mg18%
Phosphorus217 mg17%
Potassium314 mg7%
Sodium90 mg4%
Zinc0.63 mg6%
Copper0.073 mg8%
Manganese0.015 mg1%
Selenium44.1 µg80%
Other measured compounds
Beta-carotene0 µg—
Alpha-carotene0 µg—
Lycopene0 µg—
Lutein + zeaxanthin0 µg—
Caffeine0 mg—
Ash1.35 g—

Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.

Source record: Fish, mackerel, Atlantic, raw (USDA FoodData Central, FDC ID 175119).

% DV uses the FDA Daily Values for adults and children aged 4 and over. A dash means no Daily Value has been established for that nutrient.

Bioactive compounds

Compounds present in meaningful amounts. Presence is banded rather than quantified, because whole-food levels vary enormously with variety, growing conditions, storage and preparation.

How preparation changes things

Only effects with real support are listed. If a preparation method is missing, it is because nothing dependable is documented — not because it makes no difference.

  • driedIncreases sodium

    Smoking and salt-curing mackerel concentrates the flesh and adds sodium, changing the nutrition of the finished product substantially compared with the fresh fish.

Things to know

Allergies, interactions and intake concerns. Every food gets this section — a reference where everything is uniformly good is not a reference.

  • Worth knowing

    King mackerel is a high-mercury species

    Species matters more than the name. Atlantic and Pacific chub mackerel are low-mercury best choices, while king mackerel is on the US avoid list for pregnancy and children, and Spanish mackerel sits in between.

  • Allergy

    Fish allergy

    A major regulated allergen; reactions to finned fish are often lifelong and can be severe.

  • Worth knowing

    Scombroid poisoning

    Mackerel is the archetypal scombroid fish. Inadequate chilling after catch lets bacteria convert histidine to histamine, producing a flushing, headache and rash reaction that cooking does not prevent because histamine is heat-stable.

  • Too much

    Sodium in smoked and canned forms

    Smoked mackerel and canned mackerel are salted during processing and carry considerably more sodium than the fresh fillet named in the USDA entry here.