Fish & Seafood
Mackerel
Overview
Why eat mackerel?
Atlantic mackerel is one of the richest everyday sources of long-chain omega-3 fats, paired with high-quality protein and an unusual amount of vitamin D and B12. A 3-ounce raw portion carries about 174 calories, making it a filling, nutrient-dense choice for a couple of meals a week.
Good to know: Atlantic mackerel is low in mercury and a safe regular choice, but king mackerel is a different fish that is high in mercury and best avoided during pregnancy.
Loaded with omega-3s
Each 100 g supplies 1.4 g DHA and 0.9 g EPA, the marine fats linked to healthy heart rhythm, blood triglycerides and brain function.
Vitamin D and B12
A 3-ounce serving delivers 13.7 µg of vitamin D (68% DV) and 7.4 µg of B12 (308% DV), supporting bone strength, nerves and red blood cells.
Protein plus selenium
With 15.8 g protein and 37 µg selenium (68% DV) per 3 ounces, mackerel helps maintain muscle and supports antioxidant and thyroid enzymes.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in mackerel?
Calories
205kcal
Protein
19g
Carbs
0g
Fat
14g
Fiber
0g
Sugars
0g
Minerals
- Calcium12 mg1%
- Iron1.6 mg9%
- Magnesium76 mg18%
- Phosphorus217 mg17%
- Potassium314 mg7%
- Sodium90 mg4%
- Zinc0.63 mg6%
- Copper0.07 mg8%
- Selenium44 µg80%
Vitamins
- Vitamin A50 µg6%
- Vitamin C0.4 mg0%
- Vitamin D16 µg81%
- Vitamin E1.5 mg10%
- Vitamin K5 µg4%
- Thiamin (B1)0.18 mg15%
- Riboflavin (B2)0.31 mg24%
- Niacin (B3)9.1 mg57%
- Vitamin B60.4 mg23%
- Folate1 µg0%
- Vitamin B128.7 µg363%
Other compounds
- Omega-3 EPA0.9 g
- Omega-3 DHA1.4 g
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
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Source: USDA FoodData Central, “Fish, mackerel, Atlantic, raw” (SR Legacy, FDC ID 175119).View the USDA record ↗ (opens in a new tab).