Mackerel
Mackerel is a nutrient-dense oily fish exceptionally rich in omega-3 fatty acids and vitamin B12, making it one of the most bioavailable sources of marine nutrients for cardiovascular and cognitive health.
Nutrition · per ~85 g serving · ≈ a palm-sized piece (~3 oz)
- Vitamin B1216.1 mcg673% DV
- Niacin9.6 mg60% DV
- Selenium43.9 mcg80% DV
- Phosphorus236.3 mg19% DV
- Omega32269.5 mg
- Vitamin D546.5 iu
- Omega-3 (ALA/EPA/DHA)~1.3 g
Score · 90/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin B12792% DV
- Selenium94% DV
- Niacin71% DV
- Phosphorus22% DV
Overview
Mackerel is a migratory fatty fish found in temperate and tropical oceans worldwide, with Atlantic and Pacific varieties being most commonly consumed. Its nutritional profile is remarkable for longevity: a single 100g serving provides 2,670mg of EPA and DHA omega-3 fatty acids—exceeding daily recommendations for most adults—plus 19mcg of vitamin B12 (nearly 8x the daily requirement) and 643 IU of vitamin D. The high omega-3 content makes mackerel particularly valuable for reducing cardiovascular disease risk and supporting healthy aging. Additionally, mackerel contains astaxanthin, a potent carotenoid antioxidant that gives it its distinctive color and provides neuroprotection and anti-inflammatory benefits. The combination of complete protein (23.9g), selenium (crucial for thyroid function and DNA repair), and niacin (essential for cellular energy metabolism) positions mackerel as a functional food for extended healthspan. Wild-caught mackerel is generally lower in mercury than larger predatory fish due to its shorter lifespan, making it a safer choice for regular consumption.
Health Benefits (5)
- Reduces cardiovascular disease risk and supports healthy blood pressurestrongEPA and DHA omega-3 fatty acids reduce triglycerides, improve endothelial function, lower inflammation, and inhibit clot formation through antiplatelet effects
- Supports cognitive function and may reduce neurodegenerative disease riskmoderateDHA accumulates in brain tissue and supports neuronal membrane integrity, synaptic plasticity, and reduction of neuroinflammation
- Enhances red blood cell formation and prevents pernicious anemiastrongExceptional vitamin B12 content (19mcg per 100g) supports methylation cycles, DNA synthesis, and myelin formation in the nervous system
- Supports immune function and reduces systemic inflammationmoderateAstaxanthin and selenium work synergistically to enhance antioxidant defenses, suppress pro-inflammatory cytokines, and support T-cell function
- Promotes bone health and calcium absorptionmoderateVitamin D facilitates intestinal calcium absorption and regulates parathyroid hormone; phosphorus and protein support bone matrix formation
Food Pairings
- ·Pair with lemon or lime because citric acid enhances iron and mineral bioavailability from the fish and supports collagen synthesis
- ·Combine with leafy greens (spinach, kale) because vitamin K in greens synergizes with vitamin D and calcium for bone metabolism and vascular health
- ·Serve with sweet potato or asparagus because their polyphenols enhance astaxanthin absorption and provide prebiotic fiber for gut microbiota supporting omega-3 metabolism
- ·Pair with garlic or onions because their allicin and quercetin compounds provide additive anti-inflammatory and cardiovascular benefits
Practical Tips
- ·Choose wild-caught Atlantic or Pacific mackerel over farmed varieties; wild mackerel have higher omega-3 density and lower contaminant risk due to shorter lifespans and natural diets
- ·Consume 2-3 times weekly (150-200g portions) to meet omega-3 recommendations while managing mercury exposure; mackerel's smaller size makes it safer than larger fish like swordfish
- ·Store fresh mackerel on ice and use within 1-2 days; freeze in parchment paper with the purchase date to preserve omega-3 integrity for up to 3 months
- ·Eat the skin when grilled or baked—it contains astaxanthin and selenium concentrated in surface tissues; avoid charring which damages heat-sensitive micronutrients
- ·If using canned mackerel, choose varieties packed in water or olive oil rather than soybean oil to optimize omega-3 to omega-6 ratios
Optimal Timing
Mackerel can be consumed at any meal; morning consumption supports sustained energy and cognitive function via B12 and protein; evening consumption may improve sleep quality through omega-3 support of melatonin synthesis. No specific timing advantage, but pair with meals containing fat-soluble vitamin sources for optimal absorption.
Mackerel's high fat and protein content makes it poor for fasting protocols, but optimal for breaking intermittent fasts due to rapid satiety and nutrient density
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other seafood
Per 100 g of the default form. Bars show how much higher or lower mackerel is than the average across 13 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about mackerel
What is mackerel?
Mackerel is classified as a fatty fish (seafood). Mackerel is a nutrient-dense oily fish exceptionally rich in omega-3 fatty acids and vitamin B12, making it one of the most bioavailable sources of marine nutrients for cardiovascular and cognitive health.
Is mackerel healthy?
Mackerel scores 90/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin B12, Selenium, Niacin. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is mackerel high in protein?
Yes — it's a high-protein food. A 85 g serving provides about 20.3 g of protein (~41% of the 50 g daily value).
Is mackerel high in fiber?
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
What vitamins and minerals are in mackerel?
In a 85 g serving, mackerel is highest in Vitamin B12 (~673% DV), Selenium (~80% DV), Niacin (~60% DV), Phosphorus (~19% DV).
Is mackerel keto-friendly?
Yes — it fits comfortably in most keto plans. A 85 g serving has about 0 g of net carbs (0 g total minus 0 g fiber).
When is the best time to eat mackerel?
Best any time of day. Mackerel can be consumed at any meal; morning consumption supports sustained energy and cognitive function via B12 and protein; evening consumption may improve sleep quality through omega-3 support of melatonin synthesis. No specific timing advantage, but pair with meals containing fat-soluble vitamin sources for optimal absorption.
How much mackerel should I eat?
A typical serving is around 85 g (~223 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating mackerel alongside several other seafood sources.
Is mackerel an allergen?
Mackerel falls into the fish or shellfish group, which is a common allergen. If you have a known allergy or sensitivity in this category, avoid it and consult a clinician before adding it back.
What pairs well with mackerel?
Mackerel pairs nicely with: Pair with lemon or lime because citric acid enhances iron and mineral bioavailability from the fish and supports collagen synthesis; Combine with leafy greens (spinach, kale) because vitamin K in greens synergizes with vitamin D and calcium for bone metabolism and vascular health; Serve with sweet potato or asparagus because their polyphenols enhance astaxanthin absorption and provide prebiotic fiber for gut microbiota supporting omega-3 metabolism; Pair with garlic or onions because their allicin and quercetin compounds provide additive anti-inflammatory and cardiovascular benefits.
Supplements that mirror Mackerel's nutrient profile
Encyclopedia entries that supply the same signature nutrients mackerel contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Mackerel
These are the nutrients mackerelcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.