Salmon vs. Mackerel: What Fish is Better?

January 7, 2026 •

4 min read

According to the American Heart Association, eating fatty fish like salmon and mackerel at least twice per week can help reduce the risk of heart disease. When it comes to deciding what fish is better, salmon or mackerel, the answer isn't so simple, as both offer a rich array of health benefits and unique culinary qualities.

Quick Summary

This detailed comparison examines the nutritional differences, flavor profiles, and sustainability of salmon and mackerel. It outlines the health benefits of each oily fish, helping consumers make an informed choice based on their dietary needs, taste preferences, and environmental concerns.

Key Points

Omega-3 Content: Mackerel often provides a higher concentration of omega-3 fatty acids per serving than salmon.
Nutrient Richness: Salmon excels in vitamins B1, B3, B5, B6, and D, while mackerel is richer in protein, vitamin B12, selenium, and iron.
Mercury Consideration: Smaller mackerel species are comparable to salmon in low mercury levels, but larger king mackerel should be eaten in moderation.
Taste and Texture: Salmon has a milder, buttery taste and flaky texture, whereas mackerel offers a stronger, more assertive flavor and a firmer texture.
Price and Availability: Mackerel is generally more affordable and often found cured, while salmon is more expensive but widely available fresh or frozen.
Cooking Versatility: Both are versatile, but mackerel's stronger flavor pairs well with grilling or pickling, while salmon's delicate taste is ideal for baking or poaching.
Sustainability Varies: Look for third-party certifications like ASC or MSC to choose responsibly sourced salmon and mackerel.

Nutritional Showdown: Salmon vs. Mackerel

When comparing salmon and mackerel, both are excellent sources of protein and heart-healthy omega-3 fatty acids, but their nutritional profiles have distinct differences. For instance, a 100g serving of mackerel has a higher calorie and fat content than salmon, but also contains significantly more protein, phosphorus, zinc, and selenium. Salmon, on the other hand, is richer in vitamins B1, B3, B5, B6, E, D, and folate.

The Mercury Question

One of the most important nutritional considerations is mercury content. Smaller, leaner fish tend to have lower mercury levels, which makes them a safer choice for regular consumption, particularly for pregnant women. Larger species of mackerel, such as king mackerel, tend to have higher mercury levels than salmon. However, smaller species of Atlantic and Spanish mackerel generally have low mercury levels, similar to salmon. Consumers should opt for smaller species of mackerel and moderate consumption of larger varieties.

Culinary Qualities and Versatility

Beyond nutrition, the choice between salmon and mackerel often comes down to taste, texture, and how the fish is prepared. Mackerel has a stronger, more pronounced flavor, often described as oily or fishy, with a firm, meaty texture. It is highly versatile and can be grilled, fried, pan-seared, or pickled. However, it spoils very quickly, so it should be consumed when perfectly fresh or preserved.

Salmon has a milder, richer, and buttery flavor with a tender, flaky texture that many find more appealing. Its versatility in the kitchen is well-known, as it can be baked, poached, pan-fried, or eaten raw in sushi. Salmon also has a longer shelf life than mackerel, making it a more convenient option for storage.

Sustainability and Environmental Impact

For eco-conscious consumers, the sustainability of each fish is a significant factor. Historically, Atlantic mackerel stocks have faced challenges with overfishing and inconsistent international management, leading to fluctuating sustainability ratings. Many mackerel fisheries have had their sustainable certification suspended in recent years. However, certain species, such as jack mackerel or line-caught mackerel from specific regions, may be more sustainable options.

Farmed salmon, while sometimes facing criticism for environmental practices, is now often produced under strict standards, with certifications like the Aquaculture Stewardship Council (ASC) indicating responsible farming. Wild-caught salmon sustainability varies by species and region. Consumers should look for certifications like ASC or Marine Stewardship Council (MSC) on both salmon and mackerel products to ensure a responsible choice.

Comparison Table


Feature	Salmon	Mackerel
Taste	Mild, rich, and buttery	Stronger, oilier, more pronounced
Texture	Tender, flaky meat	Firm and meaty
Omega-3 Content	High; varies depending on wild vs. farmed	High, often exceeding salmon per serving
Mercury Content	Generally low	Low in smaller species, higher in larger ones
Protein per 100g	Approx. 19.9g	Approx. 21.4g
Vitamins	Rich in B1, B3, B5, B6, E, D, and Folate	Rich in B2 and B12
Minerals	Good source of selenium and potassium	Rich in phosphorus, zinc, magnesium, selenium
Price	Generally more expensive, especially wild-caught	More affordable
Sustainability	Variable; look for ASC or MSC certification	Variable; look for line-caught or certified species

Conclusion

So, what fish is better, salmon or mackerel? The answer depends on your priorities. For those seeking the highest omega-3 concentration per serving and affordability, mackerel is an outstanding choice, provided you opt for smaller species to minimize mercury exposure. Its robust flavor makes it an excellent ingredient for rich, flavorful dishes. Salmon, while typically more expensive, offers a milder flavor and is richer in certain vitamins, making it a favorite for its versatility and delicate taste. When it comes to sustainability, both require careful sourcing, but farmed salmon with ASC certification and line-caught mackerel from well-managed fisheries are good options. Ultimately, including a variety of oily fish in your diet is the best approach for maximizing nutritional benefits while enjoying different culinary experiences.

For a deeper dive into sustainable seafood, consider visiting the Marine Stewardship Council website.

Cooking Recommendations

For Salmon: Try baking or pan-searing a fillet with lemon, herbs, and olive oil to highlight its delicate flavor. It also works wonderfully poached or smoked.
For Mackerel: Its stronger flavor stands up well to grilling or smoking. It is also excellent when pickled, as this extends its very short shelf life.

Final Thoughts

Both salmon and mackerel are nutritional powerhouses with similar core benefits for heart health and brain function. However, their differences in taste, texture, price, and mercury levels mean the 'better' fish is ultimately a matter of personal preference and health considerations. By understanding these distinctions, you can make the best choice for your next meal.

Frequently Asked Questions

Not necessarily; it depends on your specific needs. Mackerel has more protein, B12, and selenium, while salmon has more vitamin D and other B vitamins. Smaller mackerel has low mercury, but larger varieties can have more, so salmon may be a safer choice for regular consumption.

Studies show that some species of mackerel, particularly Atlantic mackerel, can have a higher concentration of omega-3 fatty acids per serving than salmon.

Both fish are excellent for lowering cholesterol due to their high omega-3 content, which helps reduce bad cholesterol (LDL) and triglycerides. Mackerel also contains a lower overall cholesterol content than salmon.

Mackerel has a more robust, oilier, and pronounced flavor with a firm, meaty texture, while salmon is known for its milder, richer, and buttery flavor and tender, flaky texture.

Smaller mackerel species like Atlantic and Spanish mackerel have low mercury levels and are generally safe to eat regularly. However, you should limit your intake of larger king mackerel, which has higher mercury levels.

Sustainability varies for both. For farmed salmon, look for ASC certification. For mackerel, choose line-caught fish from well-managed fisheries or look for MSC certification to ensure a responsible choice.

Grilling or smoking mackerel is a great way to handle its flavor. Pair it with acidic elements like lemon and herbs, or use it in pickled recipes, which is a traditional method of preparation.