Mackerel · cooked
Values per 100 g — CIQUAL data (ANSES).
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An oily fish rich in omega-3s
Mackerel is an oily fish: 21 g of protein and nearly 14 g of fat per 100 g (205 kcal), including a high content of omega-3s (EPA/DHA). It is one of the fish richest in these good fatty acids, useful for recovery and cardiovascular health.
Its tasty, slightly fatty flesh makes it a filling, nourishing fish.
How to use it
Fresh and grilled, smoked, or canned (in water, mustard, tomato): mackerel is convenient and cheap. Canned, it drops into a salad or onto wholewheat bread for a quick meal rich in protein and omega-3s.
Bulking, cutting, frequency
More calorie-dense than white fish, it fits well when bulking; when cutting, dose the portion because of the fat. Like other oily fish, one to two servings a week are enough to cover omega-3 needs.
Omega-3 and recovery: why it matters
The EPA and DHA omega-3s, abundant in mackerel, help regulate inflammation and support cardiovascular and joint health. For a lifter stacking sessions, these are fatty acids useful for recovery, and ones the modern diet often supplies too little of.
Two oily-fish servings a week (mackerel, sardine, salmon…) are usually enough to cover these needs — no need to make it a daily obsession.
What to pair it with
Mackerel goes with a wholegrain starch and vegetables.
Key takeaways
- 21 g protein + lots of omega-3s per 100 g.
- Fresh, smoked or canned: convenient and affordable.
- More calorie-dense: fine for bulking, to dose when cutting.
- 1-2 oily-fish servings a week.
Frequently asked questions
Mackerel or salmon?
Both are oily and rich in omega-3s; mackerel is often cheaper. Alternate them to vary intake and enjoyment.
Does mackerel make you gain weight?
Not on its own: what matters is your daily calorie total. It is fattier than white fish, so dose the portion when cutting.
Does mackerel contain mercury?
Common mackerel is a moderately sized fish, whose mercury content is generally lower than that of large predators like tuna. By varying your fish and keeping 1-2 oily-fish servings a week, you get the omega-3s without concern.
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