Is Mackerel Fillet Good for You? The Definitive Guide

December 11, 2025 •

4 min read

According to the American Heart Association, consuming fatty fish like mackerel at least twice per week is recommended for good health. So, is mackerel fillet good for you? This guide delves into the specific nutritional benefits, potential risks, and comparisons with other fish to help you make an informed decision.

Quick Summary

Mackerel fillet is a highly nutritious oily fish, rich in omega-3 fatty acids, high-quality protein, and essential vitamins and minerals. It offers significant benefits for heart and brain health, while being relatively low in mercury compared to larger predatory fish. Both fresh and canned varieties provide excellent nutritional value.

Key Points

Rich in Omega-3s: Mackerel is exceptionally high in EPA and DHA, essential for heart health and brain function.
Packed with Vitamins: It is a potent source of Vitamin B12 and Vitamin D, supporting nerve function, immunity, and bone health.
High-Quality Protein: As a complete protein, mackerel promotes muscle growth, repair, and helps with weight management by increasing satiety.
Low Mercury Content: Atlantic and Pacific chub mackerel are considered safe for regular consumption due to lower mercury levels compared to larger predatory fish.
Canned Options are Healthy: Canned mackerel retains all the nutritional benefits of fresh mackerel, offering a convenient, affordable, and shelf-stable option.
Anti-inflammatory Properties: The omega-3s in mackerel possess anti-inflammatory effects that can be beneficial for conditions like arthritis.
Versatile in Cooking: With a rich, flavorful, and flaky texture, mackerel can be grilled, pan-seared, or flaked into salads and curries.

The Impressive Nutritional Profile of Mackerel Fillet

Mackerel is an oily fish, and a 100-gram serving can contain over 4,580 mg of combined EPA and DHA, significantly more than salmon. This powerhouse of nutrients provides a host of benefits that make it an excellent addition to a balanced diet.

Omega-3 Fatty Acids: A Brain and Heart Booster

The most celebrated component of mackerel is its high concentration of omega-3 fatty acids, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

Heart Health: Omega-3s are renowned for their positive effects on cardiovascular health, including lowering blood pressure, reducing triglyceride levels, and decreasing the risk of heart disease. They help prevent the growth of atherosclerotic plaque that can thicken artery walls.
Brain Function: The DHA found in mackerel is crucial for brain development and maintaining proper function throughout life. Studies suggest that regular consumption of marine omega-3s can reduce the risk of mental health issues like depression and anxiety.

Vitamins and Minerals for Overall Well-being

Beyond healthy fats, mackerel fillets are packed with other essential nutrients:

Vitamin B12: A 100-gram serving can provide several times the Daily Value for vitamin B12, which is vital for red blood cell formation, nerve function, and preventing anemia.
Vitamin D: Mackerel is one of the few natural food sources of this crucial vitamin, which is necessary for bone health and immune system support. A deficiency can impact mood and immunity, making mackerel a great dietary source, especially during winter months.
Selenium: This powerful antioxidant helps protect cells from damage caused by free radicals and supports a healthy immune system.
Other Minerals: Mackerel is also a good source of protein, iodine, magnesium, and phosphorus, all contributing to healthy metabolic functions.

Protein for Muscle Growth and Satiety

Mackerel is a complete protein, meaning it contains all nine essential amino acids necessary for the body. A single fillet contains over 20 grams of protein. This protein content is beneficial for:

Muscle Repair: Supports muscle growth and recovery, making it an excellent choice for athletes.
Weight Management: The high protein and fat content promote a feeling of fullness, which can reduce the urge to overeat.

Potential Risks and How to Mitigate Them

While highly beneficial, it's important to be aware of certain considerations when consuming mackerel, primarily its mercury content and potential for histamine poisoning.

Mercury Content: Larger, predatory fish tend to accumulate higher levels of mercury. This is why it's important to be selective. Atlantic and Pacific chub mackerel are considered low-mercury options, while king mackerel should be consumed rarely.
Histamine Poisoning (Scombroid): This can occur if mackerel is not stored at proper temperatures after being caught. Always ensure your mackerel is from a reputable source and kept refrigerated.

Mackerel vs. Salmon: A Nutritional Comparison

Both mackerel and salmon are highly-regarded oily fish, but they have some key nutritional differences.


Nutrient	Mackerel (per 100g)	Salmon (per 100g)	Difference	Winner
Calories	262 kcal	206 kcal	Higher in Mackerel	Tie
Omega-3s	~4,580 mg	~2,150 mg	Much higher in Mackerel	Mackerel
Protein	24 g	22.1 g	Slightly higher in Mackerel	Mackerel
Fat	18 g	12.35 g	Higher in Mackerel	Tie
Vitamin B12	>792% DV	>350% DV	Much higher in Mackerel	Mackerel
Vitamin D	Good source	Good source	Comparable	Tie
Mercury	Lower (Atlantic/Chub)	Lower	Lower for most species	Salmon (generally lower)

Note: Mackerel has a clear edge in terms of omega-3 and Vitamin B12 content, while salmon is often the safer bet regarding overall mercury levels, especially compared to larger mackerel species.

Fresh vs. Canned Mackerel: What's the Difference?

Canned mackerel is a convenient and affordable way to enjoy the same nutritional benefits as fresh mackerel. The canning process preserves the omega-3s, protein, and other nutrients. When choosing canned, opt for varieties packed in olive oil or water and be mindful of added sodium.

How to Incorporate Mackerel into Your Diet

There are numerous ways to prepare and enjoy mackerel fillet:

Grilled or Pan-Seared: A quick and healthy preparation method. A simple seasoning of lemon, herbs, and pepper works wonderfully.
In Salads: Flake smoked mackerel into a fresh salad for a flavor-packed, nutrient-dense meal.
On Toast: A classic, simple preparation. Spread canned or smoked mackerel on whole-grain toast with some fresh dill.
Curries and Sauces: The rich flavor of mackerel pairs well with bold spices, like in a coconut milk-based curry.

Conclusion

So, is mackerel fillet good for you? The answer is a resounding yes. It is a nutritional powerhouse, offering exceptional amounts of omega-3 fatty acids, B vitamins, and protein that support heart, brain, and overall health. By choosing low-mercury species like Atlantic or chub mackerel and varying your seafood intake, you can reap the considerable benefits of this delicious and versatile fish. For those concerned about sustainability, looking for certifications like the MSC label can help ensure you are making an environmentally friendly choice.

The Mackerel Cookbook: A Taste of the Ocean's Bounty

To make incorporating mackerel into your diet even easier, consider exploring some delicious recipes:

Mackerel with Red Onion and Tomatoes in Balsamic Glaze: A flavorful and nutritious dish that is quick and easy to prepare.
Mackerel and Beetroot Salad: A perfect balance of omega-3s, antioxidants, and fiber for a healthy lunch.
Gochujang-Glazed Grilled Mackerel: For a bolder flavor, try grilling mackerel with a sweet and spicy Korean glaze.

Frequently Asked Questions

Smaller mackerel species, such as Atlantic and chub mackerel, have significantly lower mercury levels than larger, predatory fish like king mackerel, swordfish, and some tuna. Varying your fish intake helps minimize exposure, and the FDA considers Atlantic mackerel a 'best choice'.

Yes, canned mackerel retains the same health benefits as fresh mackerel, including the high levels of omega-3 fatty acids, protein, and vitamins. Canned varieties are a convenient and affordable way to meet your recommended fish intake.

Health organizations like the American Heart Association recommend eating at least two servings of fatty fish like mackerel per week to reap the cardiovascular and brain benefits of omega-3s. It's advisable to rotate your fish types to ensure a balanced diet.

Fresh mackerel has a rich, distinct flavor, but it is often milder than people expect, similar to tuna. Proper preparation and pairing with acidic flavors like lemon or vinegar can enhance the taste.

Pregnant women can safely consume low-mercury varieties like Atlantic mackerel within the recommended limits (typically 2-3 servings per week). They should avoid high-mercury species like king mackerel and stick to the safest choices.

Yes, mackerel can support weight loss due to its high protein content, which promotes satiety and reduces appetite. The healthy fats also contribute to feeling full for longer periods.

Mackerel is very versatile. Popular methods include grilling, pan-searing, or baking. The rich flavor pairs well with acidic ingredients like lemon juice, strong herbs, and spices.