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This nutrition information is provided by the USDA for one 3.5-ounce serving (100 grams) of raw mackerel.
Plain raw mackerel does not contain any carbohydrates, fiber, or sugar.( However, any fish that is breaded or processed may include some carbohydrates.)
Mackerel provides almost 12 grams of fat per 100-gram serving. About 3 grams is saturated fat, 4.5 grams is monounsaturated fat, and 2.9 grams are polyunsaturated fat.
Mackerel is high in omega-3 fatty acids. According to USDA data, a serving provides 0.77 grams of EPA (eicosapentaenoic acid) and 1.25 grams of DHA (docosahexaenoic acid) both important fatty acids that can only be made minimally by the body. Therefore consuming these fatty acids in foods is the only practical way to increase their levels.2
Mackerel also provides a small amount of a lesser-known omega-3 fatty acid called DPA (docosapentaenoic acid). A 100-gram serving of the fish provides 0.18 grams. Mackerel caught in different areas and during different times of the year may provide slightly different amounts of fat.3
Mackerel is a complete protein with a 100-gram serving providing 19 grams of the macronutrient including all nine essential amino acids
Mackerel is an excellent source of vitamin B-12. A serving provides 7.29 mcg, which means that you will get far more than the recommended daily allowance for adults which is 2.4 mcg per day. Mackerel also provides niacin, iron, vitamin B6, riboflavin, magnesium, phosphorus, folate, and selenium.
Mackerel may also be a good source of vitamin D. In addition to milk, oily fish is often touted as a good source of the nutrient. According to USDA data, a serving of mackerel contains 13.8 mcg—which can be converted to about 552 international units (IU).
[Tip-The National Institutes of Health suggests that we get 600 IU of vitamin D which is usually obtained through sunlight exposure]
