Mackerel Fillet
Mackerel fillet is a whole-food source of high-quality protein and long-chain omega-3 fatty acids (EPA and DHA), with a 3-oz cooked Atlantic mackerel portion supplying ~0.43 g EPA and ~0.59 g DHA. FDA categorizes Atlantic mackerel as a 'Best Choice' lower-mercury fish, while king mackerel is high-mercury and should be avoided by pregnant individuals.
What it is
Fillet from oily marine fish of the Scombridae family (e.g., Atlantic mackerel, Scomber scombrus); rich in EPA/DHA omega-3 fatty acids, vitamin D and B12.
Whole-food protein/oily fish component in canned, smoked or fresh seafood products.
Why it's flagged
- king mackerel (a different species) is high-mercury
- histamine (scombroid) poisoning if improperly handled
- fish allergy
What regulators actually say
"Mackerel (Atlantic, cooked, 3 ounces): EPA: 0.43 grams; DHA: 0.59 grams ... American Heart Association recommends one to two servings of seafood per week to reduce the risk of ... coronary heart disease, ischemic stroke, and sudden cardiac death."
Regulatory status
United States — FDA
Whole food; FDA fish advisory categorizes Atlantic/Pacific mackerel as 'Best Choices', king mackerel as 'Choices to Avoid'
European Union — EFSA
Permitted whole-food seafood; subject to mercury and contaminant maximum levels
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