100 G Canned Mackerel contains 156 calories, making it a nutrient-dense food. The high protein content, low calorie count, and high levels of omega-3 fatty acids make canned mackerel a popular choice for health-conscious individuals.
Besides being a low-calorie food, canned mackerel is also rich in essential vitamins and minerals. A 100-gram serving of canned mackerel provides more than 100% of the recommended daily intake of vitamin B12, selenium, and vitamin D.
In this article, we'll explore the many benefits of canned mackerel and share some tips on how to add it to your diet.
Calories in Canned Mackerel
A 100-gram serving of canned mackerel provides 156 calories. Most of these calories come from protein, which makes it an excellent choice for people who want to lose weight. The calorie count in canned mackerel is slightly higher than that of fresh mackerel due to the oil used in the canning process.
Benefits of Eating Canned Mackerel
Canned mackerel is an excellent source of protein, omega-3 fatty acids, and essential vitamins and minerals. Eating canned mackerel regularly can help lower cholesterol levels, improve heart health, and boost brain function. It also helps in weight management. The high levels of selenium and vitamin D in canned mackerel can help protect against certain types of cancer, such as breast and prostate cancer.
How to Add Canned Mackerel to Your Diet
Canned mackerel can be added to salads, sandwiches, and pasta dishes to boost protein content and add omega-3 fatty acids. It can also be used in fish cakes, chowders, and fish pies. Another way to enjoy canned mackerel is by making it into patties and serving it with a side of vegetables. It's best to choose canned mackerel that's packed in water or brine rather than oil, as it's lower in calories and fat. Avoid canned mackerel that contains added sugars or salt.
Canned Mackerel Vs. Fresh Mackerel
Fresh mackerel is certainly delicious, but canned mackerel has a longer shelf life and is more convenient. Canned mackerel is also more affordable than fresh mackerel and is available year-round. The canning process does alter the flavor and texture of the fish slightly, but many people find that canned mackerel is still delicious and versatile.
Protein Content in Canned Mackerel
A 100-gram serving of canned mackerel contains approximately 20 grams of protein. The high protein content makes it an excellent food choice for individuals who engage in intense physical activity or strength training.
Omega-3 Fatty Acids in Canned Mackerel
Canned mackerel is an excellent source of omega-3 fatty acids, which have been linked to numerous health benefits. A 100-gram serving of canned mackerel contains approximately 1.8 grams of omega-3 fatty acids. Omega-3 fatty acids can help lower inflammation in the body, improve heart health, and boost brain function. They have also been shown to be beneficial for individuals with depression and anxiety.
Vitamins and Minerals in Canned Mackerel
Canned mackerel is a rich source of essential vitamins and minerals. A 100-gram serving of canned mackerel provides more than 100% of the recommended daily intake of vitamin B12, selenium, and vitamin D. These essential vitamins and minerals are important for overall health and well-being, and can help prevent numerous diseases.
Canned Mackerel Recipes for Quick and Easy Meals
Canned mackerel can be used in a variety of recipes for quick and easy meals. Try making a mackerel salad with canned mackerel, mixed vegetables, and a light dressing. You can also use it in sandwiches or add it to soups and stews. Another delicious dish made with canned mackerel is fish cakes. Simply mix canned mackerel with potatoes, breadcrumbs, and your favorite seasonings, form into patties, and pan-fry until golden brown.
Canned Mackerel Storage and Shelf Life
Canned mackerel has a long shelf life and can be stored in a cool, dry place for up to two years. Once opened, canned mackerel should be refrigerated and consumed within a few days. To extend the shelf life of canned mackerel, it's best to store it in airtight containers and keep it away from direct sunlight.
Canned Mackerel Sustainability and Sourcing
When choosing canned mackerel, look for brands that use sustainable fishing practices to protect the environment and wildlife. Albacore and skipjack mackerel are the most sustainable species of mackerel. Canned mackerel is sourced from many different regions, including Europe, Asia, and North America.
5 FAQ about Canned Mackerel
1. Is canned mackerel a healthy choice?
Yes, canned mackerel is a healthy choice as it is a rich source of omega-3 fatty acids, vitamin D, and protein. It also has a low calorie content and is packed with essential nutrients that offer a wide range of health benefits.
2. How many calories does canned mackerel contain?
A 100g serving of canned mackerel contains approximately 156 calories, 22g of protein, and 6g of fat. It is a good low-calorie option for those looking to maintain a healthy diet while still getting their daily dose of nutrients.
3. What are the health benefits of consuming canned mackerel?
Canned mackerel is a great source of omega-3 fatty acids which help to reduce inflammation, lower blood pressure, and promote heart health. It is also rich in vitamin D which is essential for bone health and the immune system. Additionally, mackerel is a good source of protein which helps to build and repair tissues in the body.
4. How can canned mackerel be included in a healthy diet?
Canned mackerel can be added to salads, sandwiches, or pasta dishes to add flavor and nutrition. It can also be eaten on its own as a healthy snack. It is important to check the label for added preservatives or sodium and choose a brand that is responsibly sourced.
5. Is it safe to consume canned mackerel regularly?
Yes, it is safe to consume canned mackerel regularly as long as it is consumed in moderation. It is important to choose a brand that is responsibly sourced and to be mindful of the sodium and preservatives added to the product. Additionally, pregnant women and children should limit their intake due to the risk of mercury contamination.