FoodScore
0/ 100
Very goodseafood· 100 g

Mackerel Atlantic Cooked

Atlantic mackerel scores very good (83/100) due to its high protein content and excellent healthy fat profile, making it a nutrient-dense seafood choice.

  • Atlantic mackerel provides 23.85g of protein per 100g, contributing significantly to daily needs.
  • It offers 1.2g of omega-3 fatty acids per 100g, beneficial for heart and brain health.
  • This fish is a minimally processed whole food, classified as NOVA 1.
  • A 100g serving delivers an impressive 792% of the Daily Value for Vitamin B12.
  • While healthy, it contains 4.18g of saturated fat per 100g, a factor to consider for intake.
  • Scores +7 points above the seafood category average (76/100 across 30 foods).
Fiber
0g
0% of Daily Value
Protein
23.85g
48% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
83mg
4% of Daily Value
+
What it brings to the table
Protein (23.9g)+10
Micronutrients (Magnesium, Phosphorus, Vitamin B12, Riboflavin)+8
Omega-3 (1.2g)+5
Healthy fat profile+10
Whole food (NOVA 1)+10
Bonus cap (+35)-8
−
What holds it back
Saturated fat (4.2g)-2

Why it scores 83

Atlantic mackerel earns a strong FoodScore of 83/100, primarily driven by its robust nutritional profile. A significant bonus comes from its high protein content, with 23.85g per 100g, which contributes to satiety and muscle maintenance. The food also receives points for its healthy fat profile, including 1.2g of beneficial omega-3 fatty acids, and for being a minimally processed whole food (NOVA class 1). Key micronutrients like magnesium, phosphorus, riboflavin, and especially an exceptional 792% DV of Vitamin B12, further boost its score. However, its score is slightly tempered by a penalty for its 4.18g of saturated fat per 100g. To achieve an even higher score, a lower saturated fat content would be beneficial, though its overall benefits largely outweigh this single penalty.

Health benefits

What the nutrients in mackerel atlantic cooked actually do for you, grounded in established dietary science.

Supports Heart Health

Atlantic mackerel is an excellent source of omega-3 fatty acids, providing 1.2g per 100g. Dietary guidelines emphasize the importance of omega-3s, particularly EPA and DHA, for cardiovascular health, as they can help maintain healthy blood pressure and triglyceride levels. The fish's overall fat profile, with a lower proportion of saturated fat compared to some other animal proteins, also contributes to its heart-healthy benefits. Regular consumption of fatty fish like mackerel is a key recommendation for supporting a healthy heart, though portion control is still important due to its calorie density.

Boosts Brain Function and Mood

The high content of omega-3 fatty acids in Atlantic mackerel, at 1.2g per 100g, is crucial for brain health. Omega-3s are integral components of brain cell membranes and play a role in cognitive function and mood regulation. Furthermore, mackerel is exceptionally rich in Vitamin B12, offering 792% of the Daily Value per 100g. Vitamin B12 is essential for nerve function and the production of neurotransmitters, which are vital for maintaining cognitive health and a balanced mood. Including this fish in your diet can contribute to overall neurological well-being.

Aids Muscle Maintenance and Recovery

Atlantic mackerel is a superb source of complete protein, providing 23.85g per 100g. This makes it highly effective for muscle repair, growth, and overall maintenance, especially for active individuals. The protein in fish contains all essential amino acids necessary for the body's physiological processes. Additionally, its rich supply of Vitamin B12 (792% DV) and iron (9% DV) supports energy metabolism and red blood cell formation, both critical for muscle function and recovery after physical activity. Incorporating mackerel can be a valuable part of a diet focused on lean protein intake.

Contributes to Bone Health

While not a primary source of calcium, Atlantic mackerel provides meaningful amounts of other minerals vital for bone health. A 100g serving contains 97mg of magnesium (23% DV) and is a good source of phosphorus, both of which are critical for bone structure and density. Magnesium plays a role in calcium absorption and bone formation, while phosphorus is a major component of bone mineral. Including foods rich in these minerals, alongside calcium, is important for maintaining strong bones throughout life, complementing other dietary sources of calcium.

How to eat it

Atlantic mackerel is a versatile seafood often enjoyed for its rich flavor and nutritional benefits. It can be grilled, baked, pan-fried, or smoked, making it suitable for various culinary applications. Typically served as a main course, it pairs well with vegetables, grains, or salads. A standard serving size is generally around 100 grams, providing a substantial amount of protein and healthy fats.

To preserve its delicate flavor and texture, cook mackerel gently and avoid overcooking, which can dry out the fish.
Pair mackerel with acidic ingredients like lemon juice or vinegar to balance its rich, oily taste.
Consider grilling or baking mackerel with herbs and spices for a simple and healthy preparation that highlights its natural flavor.
Mackerel can be flaked and added to salads or used in sandwiches as a nutrient-dense alternative to other proteins.
Store fresh mackerel in the coldest part of your refrigerator and consume within one to two days for optimal freshness and safety.
Things to keep in mind

For most healthy adults, Atlantic mackerel is safe to consume in typical serving sizes. However, individuals with a fish allergy should avoid mackerel, as it can trigger severe allergic reactions. While mackerel is generally considered a low-mercury fish, pregnant individuals and young children should still adhere to general guidelines for fish consumption, typically two to three servings per week, to minimize any potential exposure. There are no widely documented significant drug interactions or common gastrointestinal issues associated with consuming Atlantic mackerel at normal serving sizes.

Swap suggestions
Very good
Halibut Cooked
Score85
Very good
Herring Cooked
Score85
Very good
Salmon (Atlantic, cooked)
Score85
Very good
Salmon Farmed Cooked
Score85
Very good
Mussel Cooked
Score84
Very good
Sardines Canned In Oil
Score84
Reader questions
Is Atlantic mackerel a healthy food choice?
Yes, Atlantic mackerel is considered a very healthy food. It scores 83/100 on FoodScore, indicating a high nutritional value. It is rich in protein, healthy omega-3 fatty acids, and essential micronutrients like Vitamin B12, making it a nutrient-dense addition to your diet.
Is Atlantic mackerel good for heart health?
Atlantic mackerel is excellent for heart health. It provides 1.2g of omega-3 fatty acids per 100g, which are known to support cardiovascular function. Its healthy fat profile, with a relatively low saturated fat content compared to some meats, also contributes to its heart-protective benefits.
Is Atlantic mackerel processed?
No, Atlantic mackerel is a minimally processed whole food, classified as NOVA 1. This means it is consumed in a form very close to its natural state, without significant industrial processing, added sugars, or artificial ingredients.
How should I cook Atlantic mackerel?
Atlantic mackerel is versatile and can be cooked in various ways. Popular methods include grilling, baking, or pan-frying. To enhance its flavor, you can season it with herbs, spices, and a squeeze of lemon juice. Avoid overcooking to maintain its moist texture.
What are some good alternatives to Atlantic mackerel?
If you're looking for similar nutritional benefits, especially omega-3 fatty acids and protein, good alternatives include other fatty fish like salmon, sardines, or herring. Canned versions of these fish can also be convenient and nutritious options.
Does Atlantic mackerel contain a lot of mercury?
Atlantic mackerel is generally considered a low-mercury fish compared to larger, longer-lived predatory fish. The Environmental Protection Agency (EPA) and Food and Drug Administration (FDA) typically list it as a "Best Choice" for consumption, allowing for regular intake without high mercury concerns.
Can Atlantic mackerel help with weight management?
Yes, Atlantic mackerel can support weight management due to its high protein content (23.85g per 100g). Protein promotes satiety, helping you feel full longer and potentially reducing overall calorie intake. Its healthy fats also contribute to satisfaction, making it a fulfilling meal component.

Explore more

CategoryAll seafood →#4 in rankingFoods high in vitamin B12 →#14 in rankingFoods high in omega-3 →GoalBest foods for anemia →GoalBest foods for hair growth →GoalBest foods for muscle building →Head-to-headMackerel Atlantic Cooked vs. Clam Cooked →Head-to-headMackerel Atlantic Cooked vs. Cod Atlantic Cooked →Head-to-headMackerel Atlantic Cooked vs. Shrimp (cooked) →Head-to-headMackerel Atlantic Cooked vs. Snapper Cooked →Fits dietKeto diet →Fits dietCarnivore diet →

Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 175120)Updated 2026-04-20