scored 93/100
Also known as atlantic mackerel, king 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.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 93.
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.
EPA and DHA omega-3 fatty acids reduce triglycerides, improve endothelial function, lower inflammation, and inhibit clot formation through antiplatelet effects
DHA accumulates in brain tissue and supports neuronal membrane integrity, synaptic plasticity, and reduction of neuroinflammation
Exceptional vitamin B12 content (19mcg per 100g) supports methylation cycles, DNA synthesis, and myelin formation in the nervous system
Astaxanthin and selenium work synergistically to enhance antioxidant defenses, suppress pro-inflammatory cytokines, and support T-cell function
Vitamin D facilitates intestinal calcium absorption and regulates parathyroid hormone; phosphorus and protein support bone matrix formation
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.
Breaks a fast
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
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.
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.
Mackerel scores 93/100 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.
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).
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 85 g serving, mackerel is highest in Vitamin B12 (~673% DV), Selenium (~80% DV), Niacin (~60% DV), Vitamin D (~31% DV), Phosphorus (~19% DV).
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).
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.
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.
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.
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.
Encyclopedia entries that supply the same signature nutrients mackerel contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients mackerel contributes 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.