Mackerel (Atlantic, Cooked by Dry Heat)
Mackerel, particularly the Atlantic variety, is a flavorful and nutrient-packed fish that provides a wide range of health benefits. Cooked through dry heat, such as grilling or baking, it retains its rich taste and firm texture, making it a versatile addition to various culinary dishes. This fish is particularly celebrated for its high protein content and healthy fats, notably Omega-3 fatty acids, which are beneficial for heart health. Below is the detailed nutritional breakdown and information on mackerel.
Nutritional Information (per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 262 kcal |
| Protein | 23.85 g |
| Total Fat | 17.81 g |
| Saturated Fat | 4.176 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 15 mg |
| Iron | 1.57 mg |
| Magnesium | 97 mg |
| Phosphorus | 278 mg |
| Potassium | 401 mg |
| Sodium | 83 mg |
| Zinc | 0.94 mg |
| Copper | 0.094 mcg |
| Manganese | 0.02 mg |
| Selenium | 51.6 mcg |
| Vitamin C | 0.4 mg |
| Thiamin (B1) | 0.159 mg |
| Riboflavin (B2) | 0.412 mg |
| Niacin (B3) | 6.85 mg |
| Vitamin B6 | 0.46 mg |
| Folate | 2.0 mcg |
| Vitamin B12 | 19.0 mcg |
| Vitamin A | 54.0 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits & Dietary Considerations
Mackerel is a great source of high-quality protein, which is essential for muscle building, tissue repair, and overall bodily functions. With 23.85 grams of protein per 100 grams, it is an excellent choice for those seeking to increase their protein intake.
The fat content in mackerel is notably high, with 17.81 grams per 100 grams, primarily consisting of healthy unsaturated fats, particularly Omega-3 fatty acids. These fats are essential for brain health, reducing inflammation, and supporting heart health. The fish is also a notable source of saturated fats (4.176 g), which, while necessary in small amounts, should be balanced with healthier fats.
Mackerel is naturally carb-free and contains no fiber or sugar, making it a suitable protein option for low-carb, ketogenic, and paleo diets. However, those looking to balance their meals with more fiber may need to incorporate fibrous vegetables or grains alongside mackerel.
Mineral Content
Mackerel is rich in phosphorus (278 mg), magnesium (97 mg), and potassium (401 mg), which play vital roles in maintaining healthy bones, supporting muscle function, and regulating fluid balance within the body. Additionally, the sodium content (83 mg) is relatively low, making it a heart-healthy protein choice, though individuals on strict low-sodium diets should take care to monitor their intake.
This fish is also an excellent source of iron (1.57 mg) and zinc (0.94 mg), which are important for immune function, cellular metabolism, and maintaining healthy skin. The selenium content (51.6 mcg) is another notable mineral that acts as a powerful antioxidant, supporting cellular health.
Vitamins
Mackerel provides a robust supply of B vitamins, with particularly high amounts of Vitamin B12 (19.0 mcg), which is crucial for nerve function, red blood cell production, and DNA synthesis. Niacin (6.85 mg) supports metabolism, while riboflavin (0.412 mg) plays a role in energy production. The fish also contains moderate levels of Vitamin A (54.0 mcg) and Vitamin C (0.4 mg), both of which are essential for maintaining healthy skin and a strong immune system.
While mackerel is a valuable source of nutrients, it has no significant content of Vitamin D2 or Vitamin E, so supplementation or a balanced diet with other vitamin-rich foods may be necessary to ensure adequate intake of these nutrients.
Allergen Information
Mackerel is a fish and may trigger allergic reactions in individuals who are sensitive to fish proteins. Those with known fish allergies should avoid consuming mackerel and other related species. Itβs important to ensure that the fish is stored and prepared in a manner that prevents cross-contamination with other allergens, particularly shellfish, if applicable.
Dietary Preferences
Mackerel fits well within several dietary frameworks, including:
- Low-Carb & Keto: This fish is naturally free of carbohydrates, making it a great choice for ketogenic and low-carb diets.
- Paleo: Since mackerel is a whole, minimally processed animal product, it aligns well with paleo eating principles.
- Pescatarian & Mediterranean: As a rich source of Omega-3 fatty acids, mackerel is a perfect fit for pescatarian diets and Mediterranean-style eating patterns that emphasize fish consumption.
- Gluten-Free: Mackerel is naturally gluten-free, making it a suitable option for those with celiac disease or gluten sensitivities.
Cooking Advice
Mackerel is a flavorful fish with a slightly stronger taste than milder varieties like cod or haddock. When cooking mackerel, dry heat methods such as grilling, broiling, or baking are ideal for bringing out its natural flavors without adding excessive fat or moisture. The fish can also be enjoyed in dishes like mackerel pΓ’tΓ©, salads, or paired with vegetables for a balanced meal.
As mackerel is a fatty fish, it pairs beautifully with acidic ingredients like lemon or vinegar, which help to balance the richness. Serving mackerel alongside a salad of fresh greens or roasted root vegetables can make for a satisfying and nutritious meal.
Conclusion
Mackerel, especially the Atlantic variety, is a powerhouse of nutrition, offering a rich source of protein, healthy fats, and essential vitamins and minerals. Its high Omega-3 content supports heart and brain health, while its versatility in the kitchen makes it a perfect addition to many dishes. Whether grilled, baked, or served as part of a seafood platter, mackerel is a delicious and nutrient-dense option for those looking to add a flavorful and healthy protein to their diet.
By incorporating mackerel into your meals, you can enjoy its many health benefits while satisfying your taste buds with a rich, savory flavor. Whether you’re following a low-carb, paleo, or Mediterranean diet, this fish is sure to be a valuable component of your nutritional plan.
