Mackerel (King, Cooked, Dry Heat)
King mackerel, when cooked using dry heat methods such as grilling, baking, or broiling, delivers a rich source of high-quality protein and essential nutrients. Known for its firm texture and robust flavor, mackerel is a versatile fish that works well in a variety of dishes. Itโs packed with a range of vitamins and minerals, making it an excellent addition to a balanced diet. With a high protein content and a low amount of fat, it provides a nutritious option for those seeking heart-healthy choices.
Nutritional Profile (per 100g serving):
| Nutrient | Amount |
|---|---|
| Energy | 134 kcal |
| Protein | 26.0 g |
| Total Fat | 2.56 g |
| Saturated Fat | 0.465 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 40.0 mg |
| Iron | 2.28 mg |
| Magnesium | 41.0 mg |
| Phosphorus | 318.0 mg |
| Potassium | 558.0 mg |
| Sodium | 203.0 mg |
| Zinc | 0.72 mg |
| Copper | 33 mcg |
| Manganese | 6 mcg |
| Selenium | 46.8 mcg |
| Vitamin C | 1.6 mg |
| Thiamin (B1) | 0.115 mg |
| Riboflavin (B2) | 0.58 mg |
| Niacin (B3) | 10.462 mg |
| Vitamin B6 | 0.51 mg |
| Folate (B9) | 9.0 mcg |
| Vitamin B12 | 18.0 mcg |
| Vitamin A | 252.0 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Mackerel is a fish and can be a potential allergen for individuals with fish allergies. Always check for cross-contamination if preparing mackerel alongside other seafood or allergens.
Dietary Preferences:
- Gluten-Free: Mackerel is naturally gluten-free, making it a great choice for those with celiac disease or gluten sensitivity.
- Low-Carb: With zero carbohydrates, mackerel is a suitable option for those following ketogenic or low-carb diets.
- Paleo-Friendly: As a natural, unprocessed food, mackerel fits well within the paleo diet guidelines.
- Dairy-Free: Mackerel contains no dairy, making it a suitable option for those avoiding dairy products.
Health Benefits & Tips:
King mackerel is an excellent source of omega-3 fatty acids, which have been shown to promote heart health by reducing inflammation and supporting healthy cholesterol levels. In addition to being rich in protein, mackerel provides key vitamins and minerals, including vitamin B12, which supports nerve function and red blood cell production. The high selenium content helps protect cells from oxidative stress, while the presence of iron and magnesium contributes to overall bodily functions, including muscle and nerve health.
To make the most of mackerelโs health benefits, consider pairing it with antioxidant-rich vegetables like leafy greens or roasted root vegetables to create a well-rounded, nutritious meal. For a more flavorful experience, try marinating mackerel in herbs and spices before grilling or baking.
Conclusion:
King mackerel is a flavorful, nutrient-dense fish that offers a wealth of health benefits, particularly due to its high protein and omega-3 fatty acid content. Whether enjoyed in a simple grilled preparation or incorporated into a more elaborate recipe, mackerel is a versatile and nutritious choice for anyone looking to boost their intake of healthy fats, proteins, and essential nutrients.
