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fish mackerel atlantic
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Fish, mackerel, Atlantic

🔥 262 Calories
💪 23.8g Protein
🥑 17.8g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Seafood
Fish, mackerel, Atlantic
Energy density
Dense
262 kcal per 100g
Macro energy profile
Fat-led
37% Protein · 0% Carbohydrates · 63% Fat
Glycemic profile
No GI data
No GI data
Notable signals
Very high in proteinVery high in vitamin B3Very high in vitamin B12High in fatHigh in vitamin B2

Nutritional Information

262
kcal/100g
Protein
23.8g
Carbohydrates
0g
Fat
17.8g

About Fish, mackerel, Atlantic

Atlantic mackerel (Scomber scombrus) is a species of mackerel found in the North Atlantic Ocean. Known for its rich, flavorful flesh, this fish is a staple in many coastal communities and is appreciated for its culinary versatility. The fish is often caught in the wild and is celebrated for its sustainability, making it a popular choice among environmentally-conscious consumers. Its availability in markets is typically year-round, depending on harvesting regulations and local fishing practices. Nutritionally, Atlantic mackerel is an excellent source of protein and healthy fats, particularly omega-3 fatty acids, which are known for their anti-inflammatory properties. With approximately 262 calories per 100 grams, it provides substantial energy along with essential nutrients such as Vitamin B12 and selenium. This fish can be enjoyed grilled, baked, or smoked, and pairs well with a variety of sides, making it a nutritious addition to any meal plan.

Health Benefits

Rich in Omega-3 fatty acids, promoting heart health.
High-quality protein source, aiding in muscle repair and growth.
Contains Vitamin B12, essential for nerve function and red blood cell formation.
Good source of selenium, which supports immune function.
May help reduce inflammation, benefiting joint health.
Supports cognitive function due to high DHA content.
Contributes to skin health, promoting hydration and elasticity.
Low in carbohydrates, making it suitable for low-carb diets.
May aid in weight management by promoting satiety.
Contains antioxidants that help combat oxidative stress.

Recommended Food Pairings

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Grilled mackerel with lemon and garlic - enhances flavor and adds antioxidants.
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Mackerel tacos with cabbage slaw - adds crunch and fiber.
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Smoked mackerel on whole grain toast - provides healthy fats and complex carbs.
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Mackerel salad with mixed greens - a refreshing, nutrient-dense meal.
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Mackerel served with quinoa and vegetables - a balanced, protein-rich dish.

How to Consume

Serving size
Recommended serving is 150g.
Frequency
Consume 2-3 times per week for optimal health benefits.
  • •Grill or bake mackerel to retain healthy fats.
  • •Pair with acidic ingredients like lemon or vinegar for enhanced taste.
  • •Use in salads to add protein without heavy calories.
  • •Incorporate into pasta dishes for a heart-healthy meal.
  • •Consider smoking mackerel for a unique flavor profile.

Selection & Storage

How to choose:

  • ✓Look for bright, clear eyes as a sign of freshness.
  • ✓Choose fish with firm flesh that springs back when pressed.
  • ✓Select mackerel with a fresh, sea-like aroma.
  • ✓Avoid fish with dull skin or any discoloration.
Storage
Store in a refrigerator at 0-4°C (32-39°F) in an airtight container.
Shelf life
Refrigerated for 2-3 days; frozen for up to 3 months.

Warnings & Contraindications

  • ⚠️Individuals with seafood allergies should avoid mackerel.
  • ⚠️Pregnant women should limit consumption due to mercury content.
  • ⚠️Excessive consumption may lead to mercury accumulation.
  • ⚠️Cooking methods should ensure fish is fully cooked to avoid foodborne illnesses.

Frequently Asked Questions

How many calories does Fish, mackerel, Atlantic have?

Atlantic mackerel contains approximately 262 calories per 100 grams, making it a nutrient-dense option that provides energy along with essential nutrients.

Is Fish, mackerel, Atlantic healthy?

Yes, Atlantic mackerel is considered healthy due to its high omega-3 fatty acid content, which supports heart health, and its rich protein profile, which aids in muscle repair and overall wellness.

How should Fish, mackerel, Atlantic be stored?

Atlantic mackerel should be stored in the refrigerator at temperatures between 0-4°C (32-39°F) in an airtight container, and can last 2-3 days when fresh. For longer storage, it can be frozen for up to 3 months.

What are the benefits of eating Fish, mackerel, Atlantic?

Eating Atlantic mackerel offers several benefits, including high levels of omega-3 fatty acids for heart health, protein for muscle repair, and vitamins that support nerve function and immune health.

How much Fish, mackerel, Atlantic can I eat per day?

It is recommended to consume 150g of Atlantic mackerel 2-3 times per week to gain optimal health benefits while minimizing exposure to potential contaminants.

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