Mackerel, cooked
Checked by us One serving: 100 g (about 1 fillet) · 262 kcal
Protein, plus vitamin B12 and omega-3: EPA + DHA. Rich in 5 more nutrients: see Good for.
A lot per serving: saturated fat. Worth knowing: dioxins and dioxin-like PCBs.
Good for
How we counted this
What one serving (100 g) gives you.
Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.
The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?
A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.
- A lot
Protein
Your muscles, and every other tissue, are built and repaired from it.
Learn more
23.9 g in one serving: 43% of the 56 g a day men need, 52% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- A lot
Vitamin B12
Your body needs it to make red blood cells and keep nerves working.
Learn more
19 µg in one serving: 792% of the 2.4 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B12 fact sheet for health professionals
- A lot
Omega-3: EPA + DHA
Long-chain omega-3s, built into your cell membranes. DHA is concentrated in your brain and retinas.
Learn more
1,203 mg in one serving: 481% of the 250 mg a day.
Health Canada sets no daily amount for these fats, so the daily figure here is the European Food Safety Authority’s.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- A lot
Selenium
Your thyroid uses it to make its hormones.
Learn more
51.6 µg in one serving: 94% of the 55 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, selenium fact sheet for health professionals
- A lot
Niacin (B3, niacin equivalents)
More than 400 of your enzymes need it to work.
Learn more
11.3 mg in one serving: 71% of the 16 mg a day men need, 81% of the 14 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, niacin fact sheet for health professionals
- A lot
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
Learn more
0.46 mg in one serving: 35% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
- A lot
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
Learn more
0.41 mg in one serving: 32% of the 1.3 mg a day men need, 37% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals
- A lot
Magnesium
Your muscles and nerves need it to work.
Learn more
97 mg in one serving: 24% of the 400 mg a day men need, 31% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
11 more nutrients below “a lot”
- Some
Vitamin D
Your body needs it to absorb calcium and keep your bones hard.
Learn more
Your skin also makes it in sunlight, so food is only one of its sources.
2.6 µg in one serving: 17% of the 15 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin D fact sheet for health professionals
- Some
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
Learn more
0.16 mg in one serving: 13% of the 1.2 mg a day men need, 15% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, thiamin fact sheet for health professionals
- Some
Potassium
Your nerves, muscles and kidneys need it to work.
Learn more
401 mg in one serving: 12% of the 3,400 mg a day men need, 15% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
- A little
Iron
Carries oxygen in your blood.
Learn more
1.57 mg in one serving: 20% of the 8 mg a day men need, 9% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, iron fact sheet for health professionals
- A little
Zinc
Your immune system and healing wounds depend on it.
Learn more
0.94 mg in one serving: 9% of the 11 mg a day men need, 12% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, zinc fact sheet for health professionals
- A little
Omega-3: ALA
The one omega-3 your body can’t make: it must come from food. Your cells build it into their membranes and burn it for energy.
Learn more
113 mg in one serving: 7% of the 1,600 mg a day men need, 10% of the 1,100 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- A little
Vitamin A
Your eyes need it to see in dim light.
Learn more
Getting enough matters; more than enough doesn’t sharpen your sight.
54 µg in one serving: 6% of the 900 µg a day men need, 8% of the 700 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin A fact sheet for health professionals
- A little
Calcium
Builds your bones and teeth.
Learn more
15 mg in one serving: 2% of the 1,000 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, calcium fact sheet for health professionals
- Almost none
Folate
Your body needs it to make DNA and to divide new cells.
Learn more
2 µg in one serving: 1% of the 400 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, folate fact sheet for health professionals
- Almost none
Vitamin C
Your body makes collagen with it, which wounds need to heal. It also helps you absorb iron from plants.
Learn more
0.4 mg in one serving: under 1% of the 90 mg a day men need, 1% of the 75 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin C fact sheet for health professionals
- Almost none
Fibre
Keeps your gut moving.
Learn more
0 g in one serving: under 1% of the 38 g a day men need, under 1% of the 25 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
Missing from our databases for this food, so left out, not counted as zero: vitamin E, vitamin K1 and choline.
Watch out
How we counted this
Dioxins and dioxin-like PCBs
Worth knowingAn average adult is already at or past the limit from other food.
Learn more
Flagged for women who are or may become pregnant and for breastfeeding; no cap for other adults. The CFIA 2014-2019 figures are for "Mackerel" (11 samples, species and form not given), so this is a life-stage flag, not an Atlantic-mackerel rating. A daily serving is 205% of EFSA's 2026 tolerable weekly intake (0.6 pg/kg body weight/week) on the lower-bound mean and 393% on the upper; one serving a week 29-56%. The one Canadian sample (26.4% fat, probably Atlantic) gives 63-325% a day. One Chinese sample (upper bound 0.51 pg/g) drives the mean.
Methylmercury
Nothing to watchYou’d need about 1.9 servings a day, every day, of this food alone to use up what an average adult’s intake leaves under the limit.
Learn more
One serving carries 5.77 µg (total Hg, raw concentration x1.282 for cooking loss)
How we got this
An average adult already takes in about 18% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 1,600 g a week would reach the limit.
Why this rating: Eating it daily comes to 700 g a week, which stays within the 1,300 g of room left before the limit.
Women who are or may become pregnant, and children: 240 g a day.
The dataset’s rating: Nothing to watch: under the limit
No cap, on agency advice for this fish: Health Canada names Atlantic mackerel among fish 'very low' in mercury and sets no limit for it, and the FDA and EPA list it as a Best Choice. For information, a daily serving is 44% of EFSA's tolerable weekly intake of 1.3 µg/kg body weight/week (38-51% across lower and upper bounds); one serving a week is 6.3%. King mackerel is a different fish with its own mercury (CFIA edible mean 0.268 ppm, 7 of 54 samples above Health Canada's 0.5 ppm standard; FDA mean 0.730): not this food.
CFIA, Mercury and Metals in Fish Products 2000-2021 (tuna rows: 7,072; canned 2,388) · grade A
Inorganic arsenic
Nothing to watchYou’d need about 3 servings a day, every day, of this food alone to double the inorganic arsenic an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 7.3–37% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 0.77 µg (upper bound; raw concentration x1.282 for cooking loss)
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
At the bound: 0.0110 µg/kg body weight/day = 18% of the EFSA benchmark dose lower limit (BMDL05) 0.06 µg/kg body weight/day, adding 7-37% to the adult background 0.03-0.15 (EFSA 2021, as held in the seeds); below the doubling line even at the bound. Total arsenic in CFIA Atlantic mackerel muscle is 1.23 mg/kg (n = 5), not rated: 158 µg total As per serving.
Checked for cadmium and lead: fine at normal amounts.
Cadmium
Nothing to watchYou’d need about 14 servings a day, every day, of this food alone to use up what an average adult’s intake leaves under the limit.
Learn more
One serving carries 0.53 µg (raw concentration x1.282 for cooking loss)
How we got this
A serving a day adds 3% to what an average adult already takes in: a share of that intake, not of the limit. With that serving every day, an average adult would be at about 73% of the limit.
An average adult already takes in about 71% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 33,000 g a week would reach the limit.
Why this rating: Eating it daily comes to 700 g a week, which stays within the 9,700 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
A daily serving adds 2.3% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap.
CFIA, Mercury and Metals in Fish Products 2000-2021 (tuna rows: 7,072; canned 2,388) · grade A
Lead
Nothing to watchYou’d need more than 100 servings a day, every day, of this food alone to double the lead an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 0.5–0.6% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 0.18 µg (raw concentration x1.282 for cooking loss)
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
Adds 0.51-0.62% (lower bound-upper bound) to the average adult intake of 35 µg/day (EFSA, 0.50 µg/kg body weight/day at 70 kg). No safe threshold exists (benchmark dose lower limit (BMDL01) is the level of concern); far below the doubling line.
CFIA, Mercury and Metals in Fish Products 2000-2021 (tuna rows: 7,072; canned 2,388) · grade A
For some people
Measured, not rated: 122.1 mg purines (taken from a similar food)
Learn more
If you have gout: avoiding organ meats such as liver, which are higher in purines, is one of the diet changes that help lower uric acid in the blood and the number of flares, according to the US National Institutes of Health (NIH).
Source: NIAMS (NIH), Gout: diagnosis, treatment, and steps to take
How we got this
Not rated for people with gout or hyperuricemia: the only reference is a Japanese dietary recommendation of 400 mg purines a day, seen through Kaneko 2014 rather than an agency document, so no reference is established. Kaneko 2014 has no Atlantic mackerel; its raw chub mackerel measures 122.1 mg purines per 100 g (HPLC, four purine bases), beside jack mackerel 165.3 and Spanish mackerel 139.3. No cooked figure was found, so the chub mackerel value stands in. A 100 g serving carries about 122 mg. For scale only, 400 mg would be reached at about 328 g.
Worth knowing
No limit applies, so none is rated.
Sodium and saturated fat
One 100 g serving, as a share of the label’s daily value: sodium 83 mg (4%) · saturated fat 4.2 g (21%)
Learn more
We name one of these whenever a serving gives 20% or more of its daily value on Health Canada’s Table of Daily Values (sodium 2,300 mg, saturated and trans fat together 20 g), the same 20% that reads “a lot” under Good for. The same rule applies to every food. Daily values are what labels count against, not limits. No trans fat figure is held for this food, so its saturated fat is counted alone.
Source: Health Canada, Table of Daily Values (nutrition labelling)
Cholesterol
75 mg in a 100 g serving.
Learn more
Shown, not rated: the current US and Canadian dietary guidelines set no daily limit for cholesterol from food, and put the weight on saturated fat and the overall diet. The Canadian Nutrition Facts table gives it no percent daily value.
Source: Dietary Guidelines for Americans, 2025–2030 · Health Canada, Canada’s Dietary Guidelines, Section 1
Also checked (nothing to act on) · 1
Noted for context, or not measured in this food yet.
Not measured in this food yet. No cooked-mackerel histamine measurement found. The raw-fish evidence and the heat-stability statement apply; no number is asserted for this row.
Better options
How we counted this
“Better” here always means better at something the row names: more of one nutrient, more nutrients per serving, or the goal you pick. It never means better in every way.
Every amount below is for the same weight, 100 g, the size of one serving of this food, so a swap compares like with like. A serving of another food can be bigger or smaller.
A food is listed only if it gives clearly more: at least a fifth more than this food, and at least 10% of the daily amount more.
More of what it’s good for
More protein
Chicken breast, roasted31 g in 100 g (this food: 23.9 g) · but less vitamin B12 and omega-3: EPA + DHA
Amounts as listed, not adjusted for how much gets in.
For vitamin B12: Clams, cooked would lead, in the same 100 g, but is left out (Cadmium: limit it).
For omega-3: EPA + DHA: Farmed salmon, cooked would lead, in the same 100 g, but is left out (Histamine: go easy).
More nutrients per serving, counted together
The other main-dish proteins we’ve checked with more nutrients per serving than this one, counting at most 100 kcal. One score ranks them all, so the same few often lead.
Sardines, canned in oil- More calcium (382 mg vs 15 mg)
- More omega-3: ALA (498 mg vs 113 mg)
- More vitamin D (4.8 µg vs 2.6 µg)
- Less vitamin B12 (8.94 µg vs 19 µg)
- Less omega-3: EPA + DHA (982 mg vs 1,203 mg)
1 food out of the 19 other main-dish proteins we’ve checked and could compare gives clearly more nutrients per serving.
Where the calcium card measured that less calcium gets in than from milk, calcium counts for less; everything else is as listed.
Your goal
Your goal changes only this list, not what the food gives you or what to watch.
Losing weight: fewer calories, and more nutrients, protein and fibre for each calorie.
Light tuna, canned in water- 90 kcal in 100 g (this food: 262)
- More selenium (67.8 µg vs 51.6 µg)
- More niacin (13.6 mg vs 11.3 mg)
- Less vitamin B12 (2.57 µg vs 19 µg)
- Less omega-3: EPA + DHA (222 mg vs 1,203 mg)
Shrimp, cooked- 119 kcal in 100 g (this food: 262)
- Less vitamin B12 (1.66 µg vs 19 µg)
- Less omega-3: EPA + DHA (276 mg vs 1,203 mg)
Cod, baked- 105 kcal in 100 g (this food: 262)
- Less vitamin B12 (1.05 µg vs 19 µg)
- Less omega-3: EPA + DHA (158 mg vs 1,203 mg)
Building muscle: more protein and more calories, per 100 g.
Bacon, pan-fried33.9 g protein · 468 kcal per 100 gWorth knowing: dioxins and dioxin-like PCBs · this food has it too
1 food out of the 20 other main-dish proteins we’ve checked and could compare gives clearly more protein, and more calories, per 100 g.
Why some foods aren’t suggested
Left out: Clams, cooked (Cadmium: limit it).
Left out: Farmed salmon, cooked (Histamine: go easy).
Left out: Chicken liver, simmered (Preformed vitamin A (retinol): limit it).
Bring a tracker export or describe your usual week. The same rules check all of it.
The numbers
Open every value
Name in the database: Mackerel, Atlantic, cooked (baked or broiled)
How the serving was set: 100 g cooked (Health Canada TRA I.3, fish without sauce)
Listed nutrients, per 100 g
For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.
| Nutrient | Per serving | Per 100 calories | How | Source | Grade | |
|---|---|---|---|---|---|---|
| Omega-3: ALA | 0.113 g | 0.11 g | 0.04 g | listed used | US food database (USDA SR Legacy) #175120 | C |
| Calcium | 15 mg | 15 mg | 5.73 mg | listed used | US food database (USDA SR Legacy) #175120 | C |
| 17 mg | 17 mg | 6.49 mg | second database · not used | UK food tables (CoFID 2021) #16-394 | C | |
| 15 mg | 15 mg | 5.73 mg | copy of USDA · not used | Canadian Nutrient File 2026 #3022 | C | |
| Carbohydrate | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #175120 | C |
| Energy | 262 kcal | 262 kcal | – | FDC Energy (kcal) used | US food database (USDA SR Legacy) | – |
| Omega-3: EPA + DHA | 1.203 g | 1.2 g | 0.46 g | listed used | US food database (USDA SR Legacy) #175120 | C |
| Fat | 17.81 g | 17.81 g | 6.8 g | listed used | US food database (USDA SR Legacy) #175120 | C |
| 22.4 g | 22.4 g | 8.55 g | second database · not used | UK food tables (CoFID 2021) #16-394 | C | |
| Cholesterol | 75 mg | 75 mg | 28.63 mg | listed used | US food database (USDA SR Legacy) #175120 | C |
| Fatty acids, total saturated | 4.176 g | 4.18 g | 1.59 g | listed used | US food database (USDA SR Legacy) #175120 | C |
| Fibre | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #175120 | C |
| 0 g | 0 g | 0 g | second database · not used | UK food tables (CoFID 2021) #16-394 | C | |
| Folate | 2 µg | 2 µg | 0.76 µg | listed used | US food database (USDA SR Legacy) #175120 | C |
| 1 µg | 1 µg | 0.38 µg | second database · not used · 2× | UK food tables (CoFID 2021) #16-394 | C | |
| Iron | 1.57 mg | 1.57 mg | 0.6 mg | listed used | US food database (USDA SR Legacy) #175120 | C |
| 1.28 mg | 1.28 mg | 0.49 mg | second database · not used | UK food tables (CoFID 2021) #16-394 | C | |
| Magnesium | 97 mg | 97 mg | 37.02 mg | listed used | US food database (USDA SR Legacy) #175120 | C |
| 38 mg | 38 mg | 14.5 mg | second database · not used · 2.6× | UK food tables (CoFID 2021) #16-394 | C | |
| Niacin (B3, niacin equivalents) | 11.3 mg | 11.3 mg | 4.31 mg | listed used | Canadian Nutrient File 2026 #3022 | C |
| Phosphorus | 278 mg | 278 mg | 106.11 mg | listed used | US food database (USDA SR Legacy) #175120 | C |
| 236 mg | 236 mg | 90.08 mg | second database · not used | UK food tables (CoFID 2021) #16-394 | C | |
| Potassium | 401 mg | 401 mg | 153.05 mg | listed used | US food database (USDA SR Legacy) #175120 | C |
| 349 mg | 349 mg | 133.21 mg | second database · not used | UK food tables (CoFID 2021) #16-394 | C | |
| Protein | 23.85 g | 23.85 g | 9.1 g | listed used | US food database (USDA SR Legacy) #175120 | C |
| 20.3 g | 20.3 g | 7.75 g | second database · not used | UK food tables (CoFID 2021) #16-394 | C | |
| Riboflavin (B2) | 0.412 mg | 0.41 mg | 0.16 mg | listed used | US food database (USDA SR Legacy) #175120 | C |
| 0.37 mg | 0.37 mg | 0.14 mg | second database · not used | UK food tables (CoFID 2021) #16-394 | C | |
| Selenium | 51.6 µg | 51.6 µg | 19.69 µg | listed used | US food database (USDA SR Legacy) #175120 | C |
| 60 µg | 60 µg | 22.9 µg | second database · not used | UK food tables (CoFID 2021) #16-394 | C | |
| Sodium | 83 mg | 83 mg | 31.68 mg | listed used | US food database (USDA SR Legacy) #175120 | C |
| 163 mg | 163 mg | 62.21 mg | second database · not used | UK food tables (CoFID 2021) #16-394 | C | |
| Thiamin (B1) | 0.159 mg | 0.16 mg | 0.06 mg | listed used | US food database (USDA SR Legacy) #175120 | C |
| 0.14 mg | 0.14 mg | 0.05 mg | second database · not used | UK food tables (CoFID 2021) #16-394 | C | |
| Vitamin A | 54 µg | 54 µg | 20.61 µg | listed used | US food database (USDA SR Legacy) #175120 | C |
| Vitamin B12 | 19 µg | 19 µg | 7.25 µg | listed used | US food database (USDA SR Legacy) #175120 | C |
| 9.1 µg | 9.1 µg | 3.47 µg | second database · not used · 2.1× | UK food tables (CoFID 2021) #16-394 | C | |
| Vitamin B6 | 0.46 mg | 0.46 mg | 0.18 mg | listed used | US food database (USDA SR Legacy) #175120 | C |
| 0.27 mg | 0.27 mg | 0.1 mg | second database · not used | UK food tables (CoFID 2021) #16-394 | C | |
| Vitamin C | 0.4 mg | 0.4 mg | 0.15 mg | listed used | US food database (USDA SR Legacy) #175120 | C |
| Vitamin D | 2.6 µg | 2.6 µg | 0.99 µg | listed used | Canadian Nutrient File 2026 #3022 | C |
| Water | 53.27 g | 53.27 g | 20.33 g | listed used | US food database (USDA SR Legacy) #175120 | C |
| 53.8 g | 53.8 g | 20.53 g | second database · not used | UK food tables (CoFID 2021) #16-394 | C | |
| Zinc | 0.94 mg | 0.94 mg | 0.36 mg | listed used | US food database (USDA SR Legacy) #175120 | C |
| 0.8 mg | 0.8 mg | 0.31 mg | second database · not used | UK food tables (CoFID 2021) #16-394 | C |
| Nutrient | Per 100 g | Per serving | Per 100 calories | How | Source | Grade |
|---|---|---|---|---|---|---|
| Copper | 0.094 mg | 0.09 mg | 0.04 mg | listed used | US food database (USDA SR Legacy) #175120 | C |
| 0.1 mg | 0.1 mg | 0.04 mg | second database · not used | UK food tables (CoFID 2021) #16-394 | C | |
| Ash | 1.53 g | 1.53 g | 0.58 g | listed used | US food database (USDA SR Legacy) #175120 | C |
| Energy | 1,096 kj | 1,096 kj | 418.32 kj | listed used | US food database (USDA SR Legacy) #175120 | C |
| Vitamin A, IU | 180 iu | 180 iu | 68.7 iu | listed used | US food database (USDA SR Legacy) #175120 | C |
| Folic acid | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #175120 | C |
| Folate, food | 2 µg | 2 µg | 0.76 µg | listed used | US food database (USDA SR Legacy) #175120 | C |
| Folate, DFE | 2 µg | 2 µg | 0.76 µg | listed used | US food database (USDA SR Legacy) #175120 | C |
| Tryptophan | 0.267 g | 0.27 g | 0.1 g | listed used | US food database (USDA SR Legacy) #175120 | C |
| Threonine | 1.045 g | 1.05 g | 0.4 g | listed used | US food database (USDA SR Legacy) #175120 | C |
| Isoleucine | 1.099 g | 1.1 g | 0.42 g | listed used | US food database (USDA SR Legacy) #175120 | C |
| Leucine | 1.938 g | 1.94 g | 0.74 g | listed used | US food database (USDA SR Legacy) #175120 | C |
| Lysine | 2.19 g | 2.19 g | 0.84 g | listed used | US food database (USDA SR Legacy) #175120 | C |
| Methionine | 0.706 g | 0.71 g | 0.27 g | listed used | US food database (USDA SR Legacy) #175120 | C |
| Cystine | 0.256 g | 0.26 g | 0.1 g | listed used | US food database (USDA SR Legacy) #175120 | C |
| Phenylalanine | 0.931 g | 0.93 g | 0.36 g | listed used | US food database (USDA SR Legacy) #175120 | C |
| Tyrosine | 0.805 g | 0.81 g | 0.31 g | listed used | US food database (USDA SR Legacy) #175120 | C |
| Valine | 1.228 g | 1.23 g | 0.47 g | listed used | US food database (USDA SR Legacy) #175120 | C |
| Arginine | 1.427 g | 1.43 g | 0.54 g | listed used | US food database (USDA SR Legacy) #175120 | C |
| Histidine | 0.702 g | 0.7 g | 0.27 g | listed used | US food database (USDA SR Legacy) #175120 | C |
| Alanine | 1.442 g | 1.44 g | 0.55 g | listed used | US food database (USDA SR Legacy) #175120 | C |
| Aspartic acid | 2.442 g | 2.44 g | 0.93 g | listed used | US food database (USDA SR Legacy) #175120 | C |
| Glutamic acid | 3.559 g | 3.56 g | 1.36 g | listed used | US food database (USDA SR Legacy) #175120 | C |
| Glycine | 1.145 g | 1.15 g | 0.44 g | listed used | US food database (USDA SR Legacy) #175120 | C |
| Proline | 0.843 g | 0.84 g | 0.32 g | listed used | US food database (USDA SR Legacy) #175120 | C |
| Serine | 0.973 g | 0.97 g | 0.37 g | listed used | US food database (USDA SR Legacy) #175120 | C |
| SFA 14:0 | 0.592 g | 0.59 g | 0.23 g | listed used | US food database (USDA SR Legacy) #175120 | C |
| SFA 16:0 | 1.375 g | 1.38 g | 0.52 g | listed used | US food database (USDA SR Legacy) #175120 | C |
| SFA 18:0 | 0.256 g | 0.26 g | 0.1 g | listed used | US food database (USDA SR Legacy) #175120 | C |
| MUFA 18:1 | 1.202 g | 1.2 g | 0.46 g | listed used | US food database (USDA SR Legacy) #175120 | C |
| PUFA 18:2 | 0.147 g | 0.15 g | 0.06 g | listed used | US food database (USDA SR Legacy) #175120 | C |
| PUFA 18:3 | 0.113 g | 0.11 g | 0.04 g | listed used | US food database (USDA SR Legacy) #175120 | C |
| PUFA 20:4 | 0.051 g | 0.05 g | 0.02 g | listed used | US food database (USDA SR Legacy) #175120 | C |
| PUFA 22:6 n-3 (DHA) | 0.699 g | 0.7 g | 0.27 g | listed used | US food database (USDA SR Legacy) #175120 | C |
| MUFA 16:1 | 0.534 g | 0.53 g | 0.2 g | listed used | US food database (USDA SR Legacy) #175120 | C |
| MUFA 20:1 | 1.598 g | 1.6 g | 0.61 g | listed used | US food database (USDA SR Legacy) #175120 | C |
| PUFA 20:5 n-3 (EPA) | 0.504 g | 0.5 g | 0.19 g | listed used | US food database (USDA SR Legacy) #175120 | C |
| MUFA 22:1 | 2.498 g | 2.5 g | 0.95 g | listed used | US food database (USDA SR Legacy) #175120 | C |
| PUFA 22:5 n-3 (DPA) | 0.106 g | 0.11 g | 0.04 g | listed used | US food database (USDA SR Legacy) #175120 | C |
| Fatty acids, total monounsaturated | 7.006 g | 7.01 g | 2.67 g | listed used | US food database (USDA SR Legacy) #175120 | C |
| Fatty acids, total polyunsaturated | 4.3 g | 4.3 g | 1.64 g | listed used | US food database (USDA SR Legacy) #175120 | C |
| Manganese | 0.02 mg | 0.02 mg | 0.01 mg | listed used | US food database (USDA SR Legacy) #175120 | C |
| 0.01 mg | 0.01 mg | 0 mg | second database · not used · 2× | UK food tables (CoFID 2021) #16-394 | C | |
| Niacin (B3, preformed) | 6.85 mg | 6.85 mg | 2.61 mg | listed used | US food database (USDA SR Legacy) #175120 | C |
| 11.1 mg | 11.1 mg | 4.24 mg | second database · not used | UK food tables (CoFID 2021) #16-394 | C | |
| Pantothenic acid (B5) | 0.99 mg | 0.99 mg | 0.38 mg | listed used | US food database (USDA SR Legacy) #175120 | C |
| 0.57 mg | 0.57 mg | 0.22 mg | second database · not used | UK food tables (CoFID 2021) #16-394 | C | |
| Retinol | 54 µg | 54 µg | 20.61 µg | listed used | US food database (USDA SR Legacy) #175120 | C |
| 61 µg | 61 µg | 23.28 µg | second database · not used | UK food tables (CoFID 2021) #16-394 | C |
Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.
Hazard rows as the dataset rates them
- Cadmium · Nothing to watch: under the limit · A daily serving adds 2.3% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap. · CFIA mercury and metals in fish (2000–2021) · A
- Dioxins and dioxin-like PCBs · Worth knowing · Flagged for women who are or may become pregnant and for breastfeeding; no cap for other adults. The CFIA 2014-2019 figures are for "Mackerel" (11 samples, species and form not given), so this is a life-stage flag, not an Atlantic-mackerel rating. A daily serving is 205% of EFSA's 2026 tolerable weekly intake (0.6 pg/kg body weight/week) on the lower-bound mean and 393% on the upper; one serving a week 29-56%. The one Canadian sample (26.4% fat, probably Atlantic) gives 63-325% a day. One Chinese sample (upper bound 0.51 pg/g) drives the mean. · CFIA dioxins survey (2014–2019) · B
- Fish allergy · Worth knowing · Person-specific (fish allergy); the Health Canada list of priority allergens includes Fish. Cooking or canning does not remove it (general fact, not sourced here). · Health Canada, priority allergens · A
- Histamine · Not rated yet · No cooked-mackerel histamine measurement found. The raw-fish evidence and the heat-stability statement apply; no number is asserted for this row. · CFIA, Food Safety Facts on Scombroid Poisoning · B
- Inorganic arsenic · Nothing to watch: doesn’t double average intake · At the bound: 0.0110 µg/kg body weight/day = 18% of the EFSA benchmark dose lower limit (BMDL05) 0.06 µg/kg body weight/day, adding 7-37% to the adult background 0.03-0.15 (EFSA 2021, as held in the seeds); below the doubling line even at the bound. Total arsenic in CFIA Atlantic mackerel muscle is 1.23 mg/kg (n = 5), not rated: 158 µg total As per serving. · Julshamn 2012 · B
- Lead · Nothing to watch: doesn’t double average intake · Adds 0.51-0.62% (lower bound-upper bound) to the average adult intake of 35 µg/day (EFSA, 0.50 µg/kg body weight/day at 70 kg). No safe threshold exists (benchmark dose lower limit (BMDL01) is the level of concern); far below the doubling line. · CFIA mercury and metals in fish (2000–2021) · A
- Methylmercury · Nothing to watch: under the limit · No cap, on agency advice for this fish: Health Canada names Atlantic mackerel among fish 'very low' in mercury and sets no limit for it, and the FDA and EPA list it as a Best Choice. For information, a daily serving is 44% of EFSA's tolerable weekly intake of 1.3 µg/kg body weight/week (38-51% across lower and upper bounds); one serving a week is 6.3%. King mackerel is a different fish with its own mercury (CFIA edible mean 0.268 ppm, 7 of 54 samples above Health Canada's 0.5 ppm standard; FDA mean 0.730): not this food. · CFIA mercury and metals in fish (2000–2021) · A
- Purines and gout · Not rated yet · Not rated for people with gout or hyperuricemia: the only reference is a Japanese dietary recommendation of 400 mg purines a day, seen through Kaneko 2014 rather than an agency document, so no reference is established. Kaneko 2014 has no Atlantic mackerel; its raw chub mackerel measures 122.1 mg purines per 100 g (HPLC, four purine bases), beside jack mackerel 165.3 and Spanish mackerel 139.3. No cooked figure was found, so the chub mackerel value stands in. A 100 g serving carries about 122 mg. For scale only, 400 mg would be reached at about 328 g. · Kaneko 2014 · C
Sources
- CFIA, Food Safety Action Plan Targeted Survey: Dioxins and Dioxin-like Compounds in Selected Foods 2014-2019 (data and 2-page overview PDF; report page inspection.canada.ca)
cfia-dioxins-2014-2019· dataset · Open Government Licence – Canada 2.0 - CFIA, Mercury and Metals in Fish Products 2000-2021 (tuna rows: 7,072; canned 2,388)
cfia-fish-metals-2000-2021· dataset · Open Government Licence – Canada 2.0 - CFIA, Food Safety Facts on Scombroid Poisoning (date modified 2012-03-20)
cfia-scombroid-fact-sheet· full text read · Government of Canada terms - Health Canada, Canadian Nutrient File 2026 (14th edition)
cnf-2026· dataset · Open Government Licence – Canada 2.0 - Public Health England, Composition of Foods Integrated Dataset (CoFID) 2021
cofid-2021· dataset · Open Government Licence v3.0 - USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04· dataset · CC0 1.0 (public domain) - Health Canada, Common food allergens (priority allergens list)
hc-priority-allergens· page · Government of Canada terms (Crown copyright; not OGL) - Julshamn K, Nilsen BM, Frantzen S, Valdersnes S, Maage A, Nedreaas K, Sloth JJ. Total and inorganic arsenic in fish samples from Norwegian waters. Food Addit Contam B 2012 · doi:10.1080/19393210.2012.698312 · PMID 24786400
julshamn2012· abstract only · not checked - Kaneko K, et al. (2014) Total purine and purine base content of common foodstuffs for facilitating nutritional therapy for gout and hyperuricemia. Biol Pharm Bull 37(5):709-721 · doi:10.1248/bpb.b13-00967 · PMID 24553148
kaneko-2014-purines· secondary source · J-STAGE open access
Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.
The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.
The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.
Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.