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Mackerel is a family of oily, fast-swimming ocean fish, and the species you choose matters more than for almost any other fish. In USDA data, 3 ounces of cooked Atlantic mackerel provide about 20 grams of protein, roughly 80% of the Daily Value for selenium, several times the Daily Value for vitamin B12, and the long-chain fats EPA and DHA. The FDA places Atlantic mackerel and Pacific chub mackerel in its lowest-mercury group, but it lists king mackerel among the fish to avoid because of high mercury. Below are the USDA mackerel nutrition facts by species, the mercury details, and how canned and salted mackerel differ.
Peptide Labs does not sell mackerel or fish products. This article is general nutrition information, not medical advice.
Key Takeaways
- Atlantic mackerel and Pacific chub mackerel are in the FDA lowest-mercury group.
- Spanish mackerel is in the FDA middle group, and king mackerel is on the FDA list of fish to avoid.
- Three ounces of cooked Atlantic mackerel have about 223 calories and 20 grams of protein in USDA data.
- Mackerel is very rich in vitamin B12 and selenium and supplies EPA and DHA.
- Canned jack mackerel adds calcium from soft bones; salted mackerel is extremely high in sodium.
- Like other oily fish, mackerel can cause scombroid poisoning if it is not kept cold.
Mackerel species and mercury: the key distinction
The FDA and EPA advice about eating fish, revised in October 2021, is written for people who might become or are pregnant or breastfeeding and for children ages 1 to 11. It sorts fish into three groups by mercury level, and mackerel species land in all three:
| Species | FDA/EPA fish advice group | What it means |
|---|---|---|
| Atlantic mackerel | Lowest-mercury group | Among the lowest-mercury fish on the chart |
| Pacific chub mackerel | Lowest-mercury group | Among the lowest-mercury fish on the chart |
| Spanish mackerel | Good Choices | Middle group; fewer servings than the lowest group |
| King mackerel | Choices to Avoid: Highest Mercury Levels | Listed with shark, swordfish and marlin |
The Dietary Guidelines for Americans 2020-2025 repeat the warning for pregnancy, naming shark, swordfish and king mackerel as species that should be avoided, and they include Atlantic mackerel among the cooked fish with even lower methylmercury that suit young children. So when a recipe or label just says mackerel, check which one. King mackerel mercury levels are among the highest on the chart, while Atlantic and Pacific chub mackerel sit in the lowest group, so read the species name on the can or menu. The exact servings per week depend on age and body weight, so use the chart at FDA.gov/fishadvice.
Mackerel nutrition facts (USDA)
The values below are per 3 ounces (85 g) of cooked fish from USDA FoodData Central (SR Legacy), with percentages of the FDA Daily Values. Each species was analyzed from different samples, so small differences, especially in fat, reflect the samples as much as the fish.
| Per 3 oz (85 g), cooked | Atlantic (175120) | Pacific and jack (171994) | Spanish (173674) | King (174236) |
|---|---|---|---|---|
| Calories | 223 | 171 | 134 | 114 |
| Protein (%DV) | 20.3 g (41%) | 21.9 g (44%) | 20.1 g (40%) | 22.1 g (44%) |
| Total fat (%DV) | 15.1 g (19%) | 8.6 g (11%) | 5.4 g (7%) | 2.2 g (3%) |
| Sodium (%DV) | 71 mg (3%) | 94 mg (4%) | 56 mg (2%) | 173 mg (8%) |
| Vitamin B12 (%DV) | 673% | 150% | 248% | 638% |
| Selenium (%DV) | 80% | 72% | 63% | 72% |
| EPA + DHA | 1.02 g | 1.57 g | 1.06 g | 0.34 g |
| FDA mercury group | Lowest | Lowest (chub) | Good Choices | Avoid |
Atlantic mackerel is the fattiest of the four, which is where most of its calories come from. USDA also lists 20% of the Daily Value for magnesium, 19% for phosphorus and 36% for niacin in the cooked Atlantic entry. Vitamin D is not reported for that cooked entry, but raw Atlantic mackerel (FDC 175119) has about 68% of the Daily Value per 3 ounces, and cooked Pacific and jack mackerel has 48%. Our https://peptidelabs.live/vitamin-d-foods/ and https://peptidelabs.live/b12-foods/ guides put those numbers next to other foods.
Is mackerel healthy?
Atlantic and Pacific mackerel combine complete protein, a large share of the Daily Value for vitamin B12 and selenium, and EPA and DHA in one low-mercury fish. That nutrient profile is why oily fish show up in general dietary advice; our https://peptidelabs.live/omega-3/ article explains what research does and does not show about those fats. No clinical trials were reviewed that test mackerel on its own for a health outcome, so the fair summary is nutritional: a dense source of several nutrients when you pick a low-mercury species and a low-sodium form.
Mackerel also has more saturated fat than leaner fish (about 18% of the Daily Value in 3 ounces of cooked Atlantic mackerel) and about a fifth of the Daily Value for cholesterol; our https://peptidelabs.live/foods-high-in-cholesterol/ guide covers how current guidelines view dietary cholesterol. Fish is also among the purine-rich foods in published tables, so people with gout should read https://peptidelabs.live/foods-high-in-purines/ and ask their clinician.
Canned, smoked and salted mackerel
Processing changes the label more than the species does. USDA values per 3 ounces:
- Canned jack mackerel, drained (175121): 133 calories, 19.7 grams of protein, 16% of the Daily Value for calcium from the soft bones, 31% for vitamin D and 14% for sodium.
- Salted mackerel (168149): 259 calories and about 164% of the Daily Value for sodium, more than a full day in one portion.
- Smoked and tinned fillets: USDA SR Legacy has no general entry, and sodium and added oil vary widely by brand. Read the Nutrition Facts panel and the species name on the can.
If you watch sodium, compare labels and see our https://peptidelabs.live/low-sodium-foods/ guide. Canned sardines, covered in https://peptidelabs.live/sardines/, and canned anchovies, covered in https://peptidelabs.live/anchovies/, are other small oily fish in the lowest-mercury group, though anchovies are far saltier.
Scombroid poisoning and allergy
Mackerel is one of the fish the CDC links to scombroid poisoning. According to the CDC, bacteria turn histidine in the fish into histamine when mackerel, tuna, sardines or anchovies are not chilled promptly after catch. Canning, cooking, freezing, salting or smoking does not destroy the toxin, and the fish usually seems normal. Flushing, headache, itching, palpitations, cramps or diarrhea can begin 10 to 60 minutes after eating; seek care for severe symptoms or any trouble breathing. Fish is also one of the nine major food allergens in the US, so mackerel must be declared on packaged food labels.
Mackerel vs fish oil capsules
A capsule supplies EPA and DHA without the protein, B12, selenium or vitamin D of the whole fish, and without the sodium of salted forms. Our https://peptidelabs.live/krill-oil-vs-fish-oil/ article compares capsule types, and https://peptidelabs.live/pescatarian-diet/ looks at seafood-based eating patterns. Peptide Labs does not sell a mackerel-based product.
Frequently Asked Questions
Is mackerel high in mercury?
It depends on the species. The FDA places Atlantic mackerel and Pacific chub mackerel in its lowest-mercury group, Spanish mackerel in the middle group, and king mackerel on its list of fish to avoid.
Why should you avoid king mackerel?
King mackerel has some of the highest mercury levels on the FDA chart. FDA and the Dietary Guidelines advise people who are or might become pregnant, breastfeeding parents and young children to avoid it.
Is mackerel healthy?
Low-mercury species provide protein, a large share of the Daily Value for vitamin B12 and selenium, and EPA and DHA. Salted and some smoked forms are very high in sodium.
Is canned mackerel good for you?
USDA data for canned jack mackerel show about 20 grams of protein and 16% of the Daily Value for calcium per 3 ounces, with moderate sodium. Check the species and the sodium on the label.
How many calories are in mackerel?
About 223 calories in 3 ounces of cooked Atlantic mackerel and about 114 in cooked king mackerel, per USDA. The difference is mostly fat.
Mackerel vs salmon: which has more EPA and DHA?
In USDA SR Legacy, cooked farmed Atlantic salmon has about 1.8 grams per 3 ounces and cooked Atlantic mackerel about 1.0 gram, while raw Atlantic mackerel samples were higher. Both are in the FDA lowest-mercury group.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Anchovies: USDA Nutrition, Sodium, Mercury and Uses, Sardines: USDA Nutrition, Benefits, Mercury and Sodium, Krill Oil vs Fish Oil: Absorption, Evidence and Safety Compared.