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Mackerel

This article is part of a larger article titled "100+ Healthiest Foods On Planet Earth."  Read it here.

Mackerel Nutritional Information (per 100g)

Water: 63.6 g
Calories: 205 kcal
Protein: 18.6 g
Fat: 13.9 g
Saturated fat: 3.3 g
Monounsaturated fat: 5.5 g
Polyunsaturated fat: 3.4 g
Cholesterol: 70 mg
Vitamin C: 0.4 mg
Vitamin B1: 0.2 mg
Vitamin B2: 0.3 mg
Vitamin B3: 9.1 mg
Vitamin B6: 0.4 mg
Vitamin B9: 1 μg
Vitamin B12: 8.7 μg
Vitamin A: 50 μg
Vitamin E: 1.5 mg
Vitamin D: 16.1 μg
Vitamin K: 5 μg
Calcium: 12 mg
Iron: 1.6 mg
Magnesium: 76 mg
Phosphorus: 217 mg
Potassium: 314 mg
Sodium: 90 mg
Zinc: 0.6 mg

Mackerel is a name given to a number of species of white fish, that until recently were extremely abundant. Consumed worldwide, and intensively fished, the mackerel has been overfished in the North Sea, leading to a lack of jobs in the fishing industry, but elsewhere the demand and supply for mackerel thrive fairly unchecked.

Generally eaten fresh (or frozen or cured to prevent the meant from spoilt), mackerel is excellent grilled, flamed, pickled, fried, and in any number of dishes. Nutritious and full of omega 3s, mackerel is a mild tasting entry into the world of fish, and, as an oily fish, one of the healthiest.

100g of raw mackerel contains 207 calories, but for that, you get a lot of nutrition! For that mere 207 calories, you get 18.6g of good quality protein (37% of your Daily Value – DV). On top of that, you get 161% DV of vitamin D, and 19% DV of magnesium. With many of us staying inside throughout the day, vitamin D (ordinarily produced by our skin from sunlight) is becoming an increasing deficiency, which is a major problem for things like bone formation. In addition, magnesium is fantastic for the maintenance of cardiovascular health.

Mackerel are also a great source of omega 3s, which lower blood pressure, help prevent breast cancer, and even delay the onset of age-related macular degeneration. On top of that, they prevent the shortening of telomeres, associated with age-related diseases and early mortality, in addition to preventing or delaying neurodegenerative diseases. Diets with a high omega 6 to omega 3 ratio may even run the risk of depression and inflammatory disorders.

Finally, mackerel have some health benefits that are specific to them. Diets high in mackerel have been shown to significantly reduce total cholesterol and systolic blood pressure, in addition to reducing chances of thrombosis.