Did you know that mackerel prevents heart attacks and is 1,500 times better than medicines? Read to know about the nutrition and health benefits of eating mackerel, along with its nutritional value.

Benefits of Mackerel

Mackerel is a slim and cylindrical shaped fish found in the Atlantic Ocean, the Mediterranean Sea and the Black Sea. Also known as maccarello or lacento, it swims swiftly and lives in deep waters. There are different varieties of mackerel that are consumed, namely Atlantic mackerel (Boston mackerel), Spanish mackerel, King mackerel (kingfish or cavalla), Cero mackerel (cerro or painted mackerel), Pacific mackerel (American, blue or chub mackerel), Pacific Jack mackerel (horse mackerel) and Wahoo (ono). The fish is known to make a person’s blood fresh and thinner and prevent heart attacks. It is believed to be 1,500 times better than having medicines. Read on to know the nutritional value of mackerel, and also explore the health and nutrition benefits of eating the fish.
Nutritional Value of Mackerel
Amount of Mackerel (raw): 1 fillet  
Total Weight of Mackerel (raw): 112 g
Basic Components
71.2 g
1.5 g
20.8 g
78.4 mg
Total Calories
Calories From Carbohydrate
Calories From Fat
Calories From Protein
Fats & Fatty Acids
Total Fat
15.6 g
Saturated Fat
3.6 g
Monounsaturated Fat
6.1 g
Polyunsaturated Fat
3.8 g
Total Omega-3 Fatty Acids
2991 mg
Total Omega-6 Fatty Acids
245 mg
Vitamin A
187 IU
Vitamin C
0.4 mg
Vitamin D
403 IU
Vitamin E (Alpha Tocopherol)
1.7 mg
Vitamin K
5.6 mcg
0.2 mg
0.3 mg
10.2 mg
Vitamin B6
0.4 mg
1.1 mcg
Vitamin B12
9.8 mcg
Pantothenic Acid
1 mg
72.8 mg
13.4 mg
1.8 mg
85.1 mg
243 mg
352 mg
101 mg
0.7 mg
0.1 mg
49.4 mcg
Nutrition & Health Benefits of Eating Mackerel
  • Mackerel helps in reducing cancer-causing agents in cells, thus preventing the risk of different cancers.
  • It regulates the hormone level and makes blood vessels and capillaries more elastic.
  • By reducing blood coagulation, mackerel eliminates the deposition of cholesterol.
  • The fish also helps in reducing the bad cholesterol (LDL) and lowering blood pressure.
  • It prevents cardiovascular diseases, strengthens the immune system, improves functions of organs weakened by illness and regulates metabolism.
  • Mackerel helps in easing the pain of migraine, arthrosis and arthritis. It also improves brain activity and thus, enhances the memory.
Buying & Storage Tips
  • The eyes of fresh mackerel appear bright and clear. The gills should be clean and the skin moist, with tightly adhering, shiny scales.
  • Select mackerel that is stiff and does not bend by its head or tail.
  • While purchasing mackerel fillets or steaks, select the ones with moist, translucent flesh.
  • While storing mackerel, remove it from the packet and wash well under cold water. Pat with paper towels and pace it on a cake rack, in a shallow pan filled with crushed ice. Cover with a foil and refrigerate in the coldest part.
  • Wrap the mackerel well and store in the freezer for 2 months or deep-freeze it for 3 to 4 months.
  • To thaw the fish, wrap and place it in a pan, uncovered. Leave it in the refrigerator for 24 hours.
Cooking Tips
  • To get a strong taste, marinate the mackerel with a citrus or vinegar marinade, for 15 to 30 minutes.
  • To bake mackerel, place it in a greased baking dish. Brush with some oil or butter and season with salt and pepper. Bake in the oven for about 10 minutes, at 450 °F (230 °C), until evenly cooked.
  • Mix together flour, crumbs and cornmeal. Coat the mackerel fillets with this mixture and place on the rack above the baking dish, 3 to 4 inches away from the element. Brush with melted butter or oil and broil for about 3 to 10 minutes, till the fish gets moist in the centre.
  • Combine mackerel with seasoned flour, crumbs or cornmeal. Fry the fish in hot butter or oil. Cook on both sides until opaque and moist inside, say for about 4 to 8 minutes.
  • Since mackerel contains methyl mercury, pregnant women and nursing mothers should avoid it.
  • Mackerel should not be consumed regularly by pregnant women, otherwise it harm a child’s developing nervous system and pose risk to mothers as well.

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