Canned mackerel is a small, oily fish that offers a significant amount of nutrition in an accessible, shelf-stable format. It is a beneficial food choice, providing high levels of healthy fats and essential vitamins often difficult to obtain through diet alone. This canned seafood is a convenient and affordable way to integrate valuable nutrients into regular meals. The benefits of consuming this fish far outweigh minor concerns, which can be managed through smart selection and preparation.
Nutritional Powerhouse
Canned mackerel is prized for its high concentration of long-chain Omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). A 3.5-ounce serving of Atlantic mackerel can provide well over 1,000 milligrams of combined EPA and DHA, exceeding the amount recommended for daily intake. These fats support cardiovascular health by helping to maintain healthy blood pressure and triglyceride levels. They also play a significant role in supporting cognitive function and brain health.
The fish is one of the few natural food sources rich in Vitamin D, a nutrient that many people may not consume enough of. A single serving of Atlantic mackerel can supply nearly a full day’s requirement for this vitamin. Vitamin D is vital for bone health and immune system regulation, as it facilitates the body’s absorption of calcium and phosphorus.
Mackerel is also an excellent source of high-quality protein, providing all the essential amino acids needed for muscle repair and growth. A 3.5-ounce portion typically contains between 18 and 23 grams of protein, making it an efficient way to meet daily protein goals. This protein content contributes to satiety, supporting healthy weight management.
Canned mackerel is abundant in Vitamin B12, a nutrient necessary for healthy nerve function and the formation of red blood cells. A serving can easily provide several times the recommended daily intake. It also contains selenium, a trace mineral that functions as an antioxidant and supports thyroid hormone production.
Addressing Safety Concerns
The most common safety concern with seafood is the presence of heavy metals, particularly mercury. Mackerel used for canning, such as Atlantic or Pacific species, are generally small and have short lifespans, which results in them having very low mercury levels. A study comparing canned fish found that mackerel had an average mercury level of about 55 parts per billion (ppb), substantially lower than larger predatory fish like Albacore tuna. This low level makes canned mackerel a safe option for regular consumption.
Another concern is the sodium content, which can be elevated in canned foods due to the liquids used for preservation. Varieties packed in brine, sauces, or flavored oils often contain a higher amount of sodium, sometimes exceeding 400 milligrams per 3.5-ounce serving. This processing issue can be mitigated through consumer choices.
Choosing cans labeled “no salt added” or “packed in water” can significantly reduce sodium intake. If you purchase a variety packed in brine, draining and gently rinsing the fish before eating can wash away a substantial amount of the added salt. This simple step helps ensure you gain the nutritional benefits while minimizing the salt content.
Canning Process and Selection Guide
The canning process involves cooking the fish at high temperatures after it is sealed in the can, which makes the product shelf-stable and preserves its nutritional value. This high-heat processing softens the tiny bones found in smaller fish like mackerel, making them completely edible. Consuming these softened bones provides a significant, bioavailable source of calcium, which is important for bone density.
When selecting canned mackerel, the packing liquid is an important consideration. Mackerel packed in water or a mild brine will have fewer calories and fat than those packed in oil. However, the Omega-3 fatty acids may leach slightly into the surrounding oil in oil-packed varieties. If you discard the oil, you may lose a portion of the Omega-3s. Water-packed mackerel is lower in calories and allows for the addition of your own preferred high-quality oils after draining. Consumers should also look for certifications from sustainable seafood organizations.