Fish, mackerel, Atlantic
Category: Finfish & Shellfish Products Method: Raw
Nutrition Highlights
Serving Size
Calories
230
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 140 (61.0%) |
| Protein | 83 (36.3%) |
| Total | 230 (100%) |
Serving: 1 fillet [112g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 71 (63.6%) |
| Protein | 21 (18.6%) |
| Fat | 16 (13.9%) |
| Ash | 1.5 (1.4%) |
| Total | 112 (100%) |
Serving: 1 fillet [112g]
Benefits
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High in omega-3 fatty acids which are good for heart health and may help reduce inflammation
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Rich source of protein to support muscle growth and maintenance
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Contains selenium which is an antioxidant and may help protect cells from damage
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High in vitamin B12 which is important for energy production and red blood cell formation
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Low in saturated fat and calories making it a healthy choice for weight management
Risks
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High in mercury. Mackerel is a predatory fish that accumulates mercury in its body, so eating too much can expose you to unsafe levels of mercury
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May contain parasites. Eating raw or undercooked fish increases the risk of parasite infection such as anisakiasis
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High in omega-3 fatty acids. While omega-3s are healthy, too much can potentially cause bleeding risks if taken in supplement form or from food sources alone
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May cause allergic reactions in sensitive individuals. Like other seafoods, mackerel can trigger food allergies in some people
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Raw fish risks. Raw or undercooked mackerel carries food poisoning risks from bacteria like salmonella and listeria
Additional Information
Fish, specifically mackerel, is a highly nutritious food that offers numerous health benefits. Mackerel is a type of fatty fish found in the Atlantic Ocean and is known for its rich flavor and high omega-3 fatty acid content. However, it is important to note that the nutritional benefits and risks may vary depending on whether the mackerel is consumed raw or cooked.
Raw Atlantic mackerel provides several essential nutrients that are vital for overall health. It is an excellent source of high-quality protein, which is essential for the growth, repair, and maintenance of tissues in the body. Protein also plays a crucial role in the production of enzymes, hormones, and antibodies.
One of the primary nutritional benefits of mackerel is its high omega-3 fatty acid content. Omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), have been extensively studied for their numerous health benefits. These fatty acids have shown to reduce inflammation, promote heart health by lowering triglyceride levels and reducing the risk of arrhythmias, and support brain health by aiding in cognitive function and reducing the risk of neurodegenerative diseases.
Additionally, mackerel is an excellent source of vitamin D, which is essential for maintaining healthy bones and teeth. Vitamin D also plays a role in supporting immune function and may help reduce the risk of certain diseases such as cancer, diabetes, and autoimmune disorders.
Mackerel also contains several important minerals, including selenium, magnesium, and potassium. Selenium acts as an antioxidant, protecting cells from damage caused by free radicals. Magnesium is involved in over 300 biochemical reactions in the body and is crucial for nerve function, muscle contraction, and maintaining a healthy immune system. Potassium helps maintain proper fluid balance, supports nerve and muscle function, and plays a role in maintaining healthy blood pressure levels.
While raw mackerel offers numerous nutritional benefits, there are also potential risks associated with consuming it in this form. Raw fish may contain harmful bacteria and parasites, such as Vibrio vulnificus or Anisakis, which can cause foodborne illnesses. These can lead to symptoms such as nausea, vomiting, diarrhea, abdominal pain, and in severe cases, even septicemia or anaphylaxis.
To minimize the risks associated with consuming raw fish, it is crucial to ensure its freshness and quality. It is recommended to purchase fish from reputable sources, ensuring it has been stored and handled properly. Freezing the fish at temperatures below -4°F (-20°C) for at least 7 days can also help kill any potential parasites.
In conclusion, raw Atlantic mackerel offers several nutritional benefits, including high-quality protein, omega-3 fatty acids, vitamin D, and essential minerals. However, consuming raw fish carries the risk of foodborne illnesses due to potential bacterial or parasitic contamination. Therefore, it is essential to handle, store, and source raw fish properly to minimize these risks and enjoy its nutritional benefits safely.