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Mackerel: What It Is Suitable For And How To Cook It

Mackerel prevents the diseases of aging. Helps metabolism. Improve your thyroid. Develop bones and teeth. And it is very rich in Omega 3.

Polyunsaturated fatty acids. Vitamins and minerals, including iron and calcium, as well as sodium, phosphorus, and potassium. The precious Omega 3. Speaking of poor fish, about mackerel, is inappropriate. Like most blue fish, mackerel also has such qualities that it is essential in our diet, especially in summer.


The mackerel has a fusiform body, and its size varies in an oscillation band between 25 and 50 centimeters. As a great devourer with a pointed head, it has very sharp teeth, is well placed, and has a wide mouth. Although its presence has decreased in the Mediterranean, there are still significant quantities of it, and it is easy to fish: all reasons that make it an “economical” fish compared to other species. Faced with this “poverty,” mackerel has 170 calories per 100 grams and a series of substances that make it unique for our health.

Nutritional Values Of Mackerel

For every 100 grams of fish, mackerel has the following nutritional values:

  • 360 mg of potassium
  • 11.1 grams of lipids
  • 17 grams of protein
  • 264 mg of phosphorus
  • 130 mg of sodium
  • 38 mg of calcium
  • 21 mg of magnesium
  • 69.8 grams of water

Thanks to omega-three and phosphorus, several doctors recommend eating mackerel several times a week to keep the brain healthy and prevent various forms of cognitive degeneration.

Why To Eat Mackerel

Eating mackerel means making a healthy food choice, offering significant all-around results.

All the nutrients of this fish help accelerate the metabolism and have enormous satiating power. Result: mackerel helps you lose weight and gain muscle mass. Like all fish rich in Omega 3, it improves the efficiency of thyroid hormones.

It promotes the development of bones and teeth, thanks to calcium and phosphorus, which, as we have seen, abound in mackerel.

Benefits Of Mackerel

Other benefits of mackerel are related to particular categories of people.

  • Rich in vitamin D, this fish prevents all diseases related to aging.
  • It is an excellent snack after physical activity for athletes: 100 grams, accompanied by wholemeal bread, contain about 17 grams of high-biological value proteins. How much does it takes to allow the muscles to strengthen and adapt to training?
  • Mackerel contains coenzyme Q10, which counteracts the damage caused by stress.

Is Mackerel Good For Children?

Fish is considered essential in children’s diet, already under the age of three. For two reasons: it helps to train the body healthily and regularly while also developing an excellent immune system. And secondly, it introduces a lifestyle at the table, which will not be lost in life. In particular, mackerel is suggested for its contribution to the development of the nervous system of children. The only caution to note concerns the type of mackerel: considering its strong flavor, children prefer the fresh one to the canned version.

How Many Calories Does A Tin Of Mackerel Have?

Mackerel is a frequently eaten canned fish. So it’s good to know how many calories it has in this version. Generally, the boxes are 100 grams, and in this quantity, the mackerel accumulates 163 calories in the natural version and 200 in the one with oil. A higher number of calories than tuna, which instead stops at 107 calories for every 100 grams canned in its natural state and 200 with oil. And therefore, from an organoleptic and nutritional point of view, mackerel is better than tuna; from the point of view of cholesterol, it produces more of it for our body.

The Difference Between Mackerel And Tuna

From a food point of view, there are many similarities between tuna and mackerel. They start from the fact that both fish can be eaten directly after fishing, or canned, which is why they are among the most requested on the food market. But the difference we must keep in mind between the two fish is in the vitamins: mackerel is more supplied, making it a fish suitable for any diet.

What Do You Eat Of Macker Back?

Mackerel should be cleaned like all other fish. With a considerable advantage, which makes it widely used for different combinations in the kitchen: it is a straightforward fish to clean. It does not have scales and has very few thorns. Avoid other condiments in other dishes when using canned in the oil version: Usually, the portion of oil is very abundant.

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