Mackerel
Overview
Mackerel is an oily fish providing complete high-quality protein together with very high levels of long-chain omega-3 fatty acids EPA and DHA, as well as vitamin B12, selenium, and other trace minerals. These intrinsic compounds support neuronal membrane phospholipid composition, mitochondrial oxidative phosphorylation, and antioxidant enzyme systems [1]. Among commonly eaten fish, mackerel is one of the richer sources of EPA and DHA per 100 g, making small portions nutritionally dense for marine omega-3 intake [1].
Within the BRAIN Diet framework, mackerel functions as a high-omega-3 oily fish that can be rotated with salmon, sardines, and herring rather than used as the sole source. Its protein is highly digestible, and DIAAS data for similar oily fish indicate excellent indispensable amino acid coverage [2].
Key Nutritional Highlights
- Provides complete, highly digestible protein.
- Commonly contributes selenium, iodine, and vitamin B12, though levels vary by species.
- EPA/DHA content is highly species-dependent; oily fish are usually higher than lean fish or shellfish.
- Often lower in saturated fat than many fatty red-meat patterns when minimally processed.
- Nutritional profile and risk context depend on processing method (fresh vs salted/smoked/cured).
Food Context
Sourcing
- Choose mackerel from well-managed fisheries that monitor stock status and contaminant levels; smaller pelagic species such as mackerel typically accumulate less mercury than large predatory fish.
- Where possible, prefer products with transparent sustainability certification or independent fishery assessments to support long-term availability and ecosystem health.
Preparation
- Prefer gentle or moist-heat cooking methods (baking, steaming, stewing) to help preserve EPA/DHA and reduce lipid oxidation compared with intense high-temperature pan-frying or grilling.
- Use mackerel in modest portions within meals that also contain vegetables and whole grains, so the oily fish contributes marine omega-3s and B12 without dominating total energy or saturated fat intake.
Essential Amino Acid Profile
This food provides a complete essential amino acid profile typical of animal proteins, with high digestibility and bioavailability.
Recipes
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 205 kcal | — |
| Protein | 18.6 g | — |
| Total fat | 13.9 g | — |
| Saturated fat | 3.3 g | — |
Key vitamins and minerals
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Vitamin D | 16.1 µg | 107.3% |
Bioactive compounds
Explicitly identified compounds, including individual fatty acids, with a defensible quantity or an explicit qualitative status. Asterisks (*) identify supplementary sources below. Unquantified or trace constituents are not automatically admitted to the Substances list.
| Compound / class | Amount per 100 g | Notes |
|---|---|---|
| EPA | 898 mg | — |
| DHA | 1401 mg | — |
| CoQ10 | Present — quantity not established * | — |
| Taurine | Present — quantity not established * | — |
- * CoQ10: Food-composition surveys report coenzyme Q10 in Mackerel (e.g. Mattila & Kumpulainen 2001); USDA SR Legacy does not include a CoQ10 field.
- * Taurine: Taurine is a characteristic free amino sulfonic acid in Mackerel; USDA SR Legacy does not include a taurine field.
Substances
Substances admitted through a supported nutrition-table row. Not every table row appears here. Cards are not BRS mappings.
5 substances in this food
DHA (Docosahexaenoic Acid)
Accounts for ~10–15% of total brain fatty acids, 20–30% of neuronal phospholipids (PE, PS), and >90% of brain omega-3 PUFA; critical for membrane fluidity, synaptic vesicle fusion, neurodevelopment
EPA (Eicosapentaenoic Acid)
Potent anti-inflammatory; precursor to E-series resolvins; modulates dopamine and serotonin signalling
Taurine
Osmoregulator; GABA modulation; mitochondrial membrane stabilizer; anti-inflammatory
Vitamin D
Neurotrophic and immune modulation; calcium homeostasis
Coenzyme Q10 (CoQ10)
Electron transport chain cofactor and antioxidant relevant to mitochondrial function
References
[1] These intrinsic compounds support neuronal membrane phospholipid composition, mitochondrial oxidative phosphorylation, and antioxidant enzyme systems. McNamara & Carlson 2006. Omega-3 fatty acids in brain development, function, and psychopathology
[2] Its protein is highly digestible, and DIAAS data for similar oily fish indicate excellent indispensable amino acid coverage. FAO 2013. Dietary protein quality evaluation in human nutrition (DIAAS report)