1 oz, with bone (yield after bone removed) cooked mackerel contains 42 calories. Mackerel is a type of fish that is widely enjoyed for its taste and nutritional value. High in omega-3 fatty acids, vitamins, and minerals, mackerel is a healthy and flavorful addition to any diet.

Cooked mackerel is a great source of protein and contains a moderate amount of fat. One serving of cooked mackerel provides 212 calories, 22 grams of protein, and 13 grams of fat. It also contains a wide range of vitamins and minerals, including vitamin D, vitamin B12, selenium, and potassium.

In this article, we'll explore some practical tips and strategies for incorporating cooked mackerel into your diet. We'll also take a closer look at the nutritional benefits of mackerel, different ways to cook it, and potential health risks to be aware of.

Calories in Cooked Mackerel

One oz, with bone (yield after bone removed) cooked mackerel contains 42 calories. One serving of cooked mackerel (3.5 oz) contains 212 calories. Mackerel is a good source of energy and can help to keep you feeling full for longer periods of time.

Fat Content of Cooked Mackerel

One oz, with bone (yield after bone removed) cooked mackerel contains 1 gram of fat. One serving of cooked mackerel (3.5 oz) contains 13 grams of fat. While mackerel does contain a moderate amount of fat, the majority of this fat is healthy unsaturated fat, including omega-3 fatty acids.

Protein in Cooked Mackerel

One oz, with bone (yield after bone removed) cooked mackerel contains 6 grams of protein. One serving of cooked mackerel (3.5 oz) contains 22 grams of protein. Mackerel is an excellent source of protein, which is essential for building and repairing tissues in the body.

Vitamins and Minerals in Cooked Mackerel

Cooked mackerel contains a wide range of vitamins and minerals, including vitamin D, vitamin B12, selenium, and potassium. One serving of cooked mackerel (3.5 oz) provides 45% of the RDI for vitamin D, 284% of the RDI for vitamin B12, and 16% of the RDI for potassium. These vitamins and minerals are essential for supporting a wide range of bodily functions, including bone health, nerve function, and immune system function.

Health Benefits of Cooked Mackerel

Mackerel is a healthy and nutritious food that offers a range of health benefits. Some of the key benefits of cooked mackerel include: - Support for heart health: Mackerel is high in omega-3 fatty acids, which can help to lower inflammation, reduce triglycerides, and improve cholesterol levels. - Brain health: The omega-3s in mackerel may also help to support brain health and reduce the risk of cognitive decline and dementia in later life.

Serving Suggestions for Cooked Mackerel

There are many ways to enjoy cooked mackerel as part of a healthy and balanced diet. Some ideas include: - Grilled or baked mackerel fillets with a side salad or steamed vegetables - Mackerel pâté with whole grain crackers or toasted bread

Different Ways to Cook Mackerel

Mackerel can be cooked in a variety of ways, including: - Grilled or baked: Brush mackerel fillets with olive oil and season with salt, pepper, and herbs before grilling or baking in the oven. - Smoked: Smoked mackerel is a popular choice for salads, sandwiches, and other dishes.

Sustainability of Mackerel as a Food Choice

Mackerel is generally considered a sustainable choice of fish, as it is abundant in many parts of the world. However, it is still important to choose mackerel that has been sourced from well-managed fisheries and to avoid overfished stocks. Look for mackerel that has been certified by organizations such as the Marine Stewardship Council (MSC) to ensure that it has been responsibly caught and is a sustainable food choice.

Comparing Cooked Mackerel to Other Fish

Mackerel is a nutritious and healthy choice of fish, but how does it compare to other types of fish? Compared to other oily fish such as salmon and trout, mackerel is lower in calories and fat but still provides a good source of omega-3 fatty acids. White fish such as cod and haddock are lower in fat and calories but may not provide the same levels of omega-3s and other nutrients as oily fish like mackerel.

Potential Health Risks of Eating Mackerel

While mackerel is generally considered a healthy and nutritious food, there are some potential health risks to be aware of. - Mercury: Like many types of fish, mackerel can contain small amounts of mercury. While this is generally not a problem for most people, pregnant women and young children should be cautious about consuming too much mercury. - High histamine levels: Some people may be sensitive to the high levels of histamine found in mackerel and other oily fish. This can cause symptoms such as headaches, sweating, and nausea.