Fish, mackerel, king
Category: Finfish & Shellfish Products Method: Cooked, Dry Heat
Nutrition Highlights
Serving Size
Calories
114
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 (%) |
|---|---|
| Protein | 88 (77.6%) |
| Fat | 20 (17.2%) |
| Total | 114 (100%) |
Serving: 3 oz [85g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 59 (69.0%) |
| Protein | 22 (26.0%) |
| Fat | 2.2 (2.6%) |
| Ash | 1.4 (1.6%) |
| Total | 85 (100%) |
Serving: 3 oz [85g]
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 supports thyroid function
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A good source of 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 fish that often contains high levels of mercury, a toxic element. Mercury exposure has been linked to neurological and developmental issues
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May contain PCBs and dioxins. Some fish can contain man-made chemicals like PCBs (polychlorinated biphenyls) and dioxins, which are linked to cancer and other health issues
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High in purines. Mackerel contains high amounts of purines, which are compounds that can potentially lead to gout attacks in susceptible individuals
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May be high in sodium. Depending on how it is prepared, mackerel can be high in sodium which may negatively impact blood pressure control in sodium-sensitive people
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Potential for foodborne illness. Like other seafood, mackerel carries a risk of foodborne illness if not handled or cooked properly to kill harmful bacteria
Additional Information
Fish, mackerel, king, cooked, dry heat is a highly nutritious food that offers a wide range of health benefits. This fatty fish is known for its rich flavor, tender texture, and numerous essential nutrients. Let's explore the nutritional benefits and potential risks associated with consuming this specific food product.
Nutritional Benefits:
1. High in Omega-3 Fatty Acids: Mackerel is an excellent source of omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These essential fats play a crucial role in reducing inflammation, supporting brain health, improving heart function, and promoting overall well-being.
2. Rich in Protein: Mackerel is a great source of high-quality protein, containing all the essential amino acids required by the body. Protein is essential for muscle growth and repair, supporting a healthy immune system, and aiding in the production of enzymes and hormones.
3. Abundant in Vitamins and Minerals: This fish is a nutritional powerhouse, providing essential vitamins and minerals such as vitamin D, vitamin B12, selenium, and potassium. Vitamin D is crucial for bone health, immune function, and calcium absorption. Vitamin B12 is necessary for red blood cell formation and neurological health. Selenium acts as a powerful antioxidant, while potassium helps maintain a healthy blood pressure.
4. Heart-Healthy: The omega-3 fatty acids found in mackerel contribute to reducing the risk of heart disease by lowering triglyceride levels, reducing blood pressure, and preventing the formation of blood clots. Additionally, the presence of potassium helps maintain a healthy heart rhythm.
5. Brain and Cognitive Health: The omega-3 fatty acids EPA and DHA are vital for brain development and function. Regular consumption of mackerel may help improve memory, focus, and overall cognitive health, reducing the risk of age-related cognitive decline and neurodegenerative disorders.
Potential Risks:
1. Mercury Content: Like many other fish, mackerel may contain mercury, a heavy metal that can accumulate in the body over time. High levels of mercury consumption can be harmful, particularly for pregnant women, nursing mothers, and young children. It is advisable to limit the intake of mackerel to avoid mercury toxicity.
2. Sodium Content: Depending on the cooking method and added seasonings, mackerel can be relatively high in sodium. Individuals with hypertension or those following a low-sodium diet should be cautious and moderate their intake to maintain healthy blood pressure levels.
In conclusion, fish, mackerel, king, cooked, dry heat is a highly nutritious food that offers numerous health benefits. It is an excellent source of omega-3 fatty acids, protein, vitamins, and minerals, supporting heart health, brain function, and overall well-being. However, it is important to be aware of the potential risks associated with mercury and sodium content. As with any food, moderation and balance are key to enjoying the nutritional benefits of mackerel while minimizing potential risks.