Is Mackerel a Good Fish to Eat? A Comprehensive Nutritional Guide

December 18, 2025 •

4 min read

With more than 44 million metric tons of fish consumed globally every year, many are turning to mackerel as a nutritious dietary staple. As a fatty, oily fish, mackerel is packed with vital nutrients that support a healthy heart, brain, and immune system. However, considerations like mercury content and sustainability mean it's crucial to understand how to incorporate it into your diet safely and responsibly.

Quick Summary

Mackerel is a highly nutritious oily fish, rich in omega-3 fatty acids, protein, and essential vitamins and minerals. It offers significant health benefits for heart and brain function, with smaller varieties like Atlantic mackerel containing lower mercury levels. Choosing sustainable options is also a key consideration for consumers.

Key Points

Rich in Omega-3s: Mackerel is an excellent source of essential omega-3 fatty acids, particularly EPA and DHA, which are crucial for heart and brain health.
High Nutritional Value: It is packed with high-quality protein, Vitamin B12, Vitamin D, and Selenium, which support muscle repair, bone strength, and immune function.
Low Mercury (with caveats): Smaller species like Atlantic mackerel contain significantly lower mercury levels than larger predators like King mackerel, making them a safer choice for regular consumption.
Sustainability Concerns: Some mackerel stocks are overfished, so it's important to choose varieties certified by organizations like the Marine Stewardship Council (MSC) or consult local seafood guides.
Culinary Versatility: With its rich flavor and moist texture, mackerel is easy to prepare in many ways, including grilling, baking, pan-frying, or eating smoked or canned.
Storage is Crucial: Due to its high oil content, mackerel is highly perishable. Proper handling and quick refrigeration are essential to prevent spoilage and histamine poisoning.
Moderation is Key: While nutritious, it is important to balance consumption, especially regarding canned versions that can be high in sodium, and to stick to recommended servings.

Mackerel's Outstanding Nutritional Profile

Often called a 'superfood from the sea,' mackerel boasts a powerful nutritional profile that supports overall health and wellness. Its status as an oily fish makes it one of the best dietary sources of essential fatty acids, vitamins, and minerals.

Rich in Omega-3 Fatty Acids

Mackerel is particularly celebrated for its high concentration of omega-3s, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). A typical 3-ounce serving of Atlantic mackerel can provide over 1,000 milligrams of omega-3s, which is significantly more than in many other seafoods. These fatty acids play a critical role in:

Heart health: Reducing triglycerides, lowering blood pressure, and slowing the growth of arterial plaque.
Brain function: Aiding in cognitive function, potentially reducing the risk of conditions like depression and Alzheimer's.
Anti-inflammatory effects: Helping to lower inflammation throughout the body, benefiting conditions like rheumatoid arthritis.

High in Vitamins and Minerals

Beyond healthy fats, mackerel is an excellent source of several key vitamins and minerals:

Vitamin B12: Essential for nerve function and red blood cell production, with a single serving often exceeding the daily value.
Vitamin D: Crucial for bone health and immune system regulation, which is especially beneficial for those with limited sun exposure.
Selenium: A powerful antioxidant that protects cells from damage caused by free radicals.
Protein: A complete protein source, offering all the essential amino acids needed for muscle repair and growth.

Potential Risks and Safety Considerations

While highly beneficial, it is important to be mindful of potential downsides associated with consuming mackerel.

Mercury Levels

Mercury is a naturally occurring element that can accumulate in fish. The amount varies significantly by species and size.

King mackerel: A larger, predatory species known for having higher mercury content, and should be consumed in moderation, especially by pregnant women and young children.
Atlantic mackerel: Generally a smaller fish with much lower mercury levels, making it a safer and more frequent choice.

Histamine Poisoning

Known as scombroid poisoning, this can occur if mackerel is not stored properly after being caught, leading to a buildup of histamine. Symptoms can include flushing, rash, and headaches. Ensuring you purchase fresh, properly refrigerated fish from a reputable source can help avoid this risk.

Sodium Content in Canned Varieties

Canned mackerel is a convenient and affordable option, but it often contains high levels of added sodium. Individuals on low-sodium diets should check labels and choose low-sodium canned products when available.

Sustainability and Ethical Sourcing

For environmentally conscious consumers, the sustainability of mackerel is a significant factor. Overfishing has been an issue for certain stocks, including North-East Atlantic mackerel. For example, the Marine Stewardship Council (MSC) has suspended certification for some fisheries due to catches exceeding scientific recommendations.

To make a responsible choice:

Look for certification: Seek out fisheries certified by organizations like the MSC or Aquaculture Stewardship Council (ASC).
Consider alternative species: Opt for jack mackerel or other certified sustainable options.
Check local guides: Consult regional seafood watch guides, which provide specific, up-to-date recommendations for your area.

Comparison Table: Mackerel vs. Salmon (per 100g serving)


Nutrient	Mackerel (Atlantic)	Salmon (Atlantic)	Notes
Calories	262 kcal	206 kcal	Mackerel is fattier and thus more calorie-dense.
Protein	24 g	22.1 g	Mackerel contains slightly more protein.
Total Fat	18 g	12.35 g	Mackerel has a higher total fat content.
Omega-3s (Total)	~1.2 g (EPA/DHA)	~1.4 g (EPA/DHA)	Both are excellent sources, but salmon has a slightly more favorable omega-3 profile in this comparison.
Vitamin B12	19 mcg (792% DV)	4.3 mcg (151% DV)	Mackerel is exceptionally rich in Vitamin B12.
Vitamin D	Trace amounts	Rich source	Salmon typically contains more Vitamin D.
Mercury Content	Low (Atlantic)	Low	Both Atlantic mackerel and salmon are generally low in mercury.

Cooking with Mackerel

With its rich flavor and firm, moist texture, mackerel is a versatile fish that lends itself to a variety of cooking methods.

Grilling: Marinate fresh fillets with olive oil, lemon juice, and herbs for a simple and flavorful meal.
Baking: Bake with bold flavors like acidic sauces, tomatoes, or capers to complement its richness.
Pan-frying: Pan-sear fresh fillets for crispy skin and tender flesh, pairing well with spicy treatments or sharp flavors.
Smoked or Canned: Smoked mackerel can be flaked into salads or used for pâtés, while canned mackerel can be used in curries or sandwiches.

Conclusion: Making the Right Choice

Is mackerel a good fish to eat? The answer is a resounding yes, especially when choosing wisely. Smaller species like Atlantic mackerel are a nutritional powerhouse, offering superior amounts of omega-3s, protein, and essential vitamins like B12, with the added benefit of low mercury levels. Its versatility in the kitchen makes it an accessible and delicious addition to any diet. As with any seafood, paying attention to its source is key. By selecting sustainable, low-mercury varieties and storing it correctly, you can reap the significant health benefits of this flavorful and nutrient-dense fish while minimizing risks and supporting healthy ocean ecosystems. For guidance on sustainable options, check sources like the Marine Stewardship Council to ensure your choices are both healthy and responsible.

Delicious Mackerel Recipes

Grilled Mackerel with Lemon and Herbs
Smoked Mackerel Salad with Avocado
Spicy Mackerel Curry with Coconut Milk

For more culinary inspiration, including recipes like mackerel with pink-peppercorn rillettes, explore reliable food and recipe websites.

Link to an authoritative nutritional information source for additional details, like the WebMD article mentioned previously: What Are the Health Benefits of Mackerel?

Frequently Asked Questions

No, Atlantic mackerel is a small, fast-growing fish with a low mercury content, making it a safe option for consumption. Larger varieties, like king mackerel, have higher mercury levels and should be limited.

The American Heart Association recommends eating at least two servings of oily fish, such as mackerel, per week to get the full heart-healthy benefits of its omega-3 fatty acids. For lower-mercury species like Atlantic mackerel, this frequency is considered safe.

Canned mackerel retains most of the nutritional benefits of fresh mackerel, including protein and omega-3s. However, it can be high in sodium, so it's best to choose low-sodium options where possible, especially if you have high blood pressure.

Mackerel offers numerous health benefits, including supporting heart health by reducing cholesterol and blood pressure, boosting brain function and memory, strengthening bones due to Vitamin D, and supporting weight management with its high protein content.

Fresh mackerel has a rich, distinct flavor that some describe as strong or oily, which is due to its high omega-3 content. Its meaty, moist, and flaky texture can be complemented by acidic or spicy flavors. The 'fishy' taste is more pronounced in older or improperly stored fish.

Both mackerel and salmon are highly nutritious oily fish. Mackerel often has more omega-3s per serving and is exceptionally high in Vitamin B12. Salmon tends to have more Vitamin D. The best approach is to include both in your diet for a broad range of nutrients.

To check for freshness, look for firm, rigid fish with shiny skin and bright eyes. Fresh mackerel should not droop when held horizontally by the head and should have a mild ocean scent.