Home/Fish/Jack Mackerel
Back to Home
Jack Mackerel
Fish
Nutri-ScoreA

Jack Mackerel

Decapterus spp.

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Jack Mackerel provides 140 kcal, 20g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Jack mackerel is a nutritious fish known for its rich protein content and omega-3 fatty acids, making it beneficial for heart health and overall wellness.

Also known as:
MackerelScomberomorus
Scientific NameDecapterus spp.
Region of OriginPacific Ocean regions, particularly around Japan and the Americas.
Popular Comparisons:
Jack MackerelJack MackerelVSAlaska Plaice FilletAlaska Plaice FilletJack MackerelJack MackerelVSAlbacore TunaAlbacore TunaJack MackerelJack MackerelVSAlbacore White TunaAlbacore White TunaJack MackerelJack MackerelVSAlbacore White Tuna LoinAlbacore White Tuna LoinJack MackerelJack MackerelVSAmberjack Yellowtail FilletAmberjack Yellowtail FilletJack MackerelJack MackerelVSAmerican PlaiceAmerican PlaiceJack MackerelJack MackerelVSAmerican Plaice FilletAmerican Plaice FilletJack MackerelJack MackerelVSAnchoviesAnchoviesJack MackerelJack MackerelVSArctic CharArctic CharJack MackerelJack MackerelVSArctic Char FilletArctic Char Fillet

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories140 kcal
Water
75%
Fiber0g
Total25.0g
Protein
20g(80%)
Fats
5g(20%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin B129 µg (150%)
Vitamin D3 µg (15%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Selenium40 µg (73%)
Phosphorus200 mg (29%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in omega-3 fatty acids, which are essential for cardiovascular health and reducing inflammation.
✓High protein content supports muscle growth and repair, making it an excellent choice for athletes and active individuals.
✓Contains essential vitamins and minerals, including Vitamin B12 and selenium, which are crucial for energy metabolism and immune function.
✓Low in carbohydrates, making it suitable for low-carb and ketogenic diets.

Possible Risks & Side Effects

!May contain high levels of mercury, so consumption should be limited, especially for pregnant women and young children.
!Allergic reactions can occur in individuals sensitive to fish.

How to Prepare & Consume

Best enjoyed grilled, baked, or steamed to preserve its nutritional value. Avoid deep frying to maintain health benefits.

Smart Selection & Storage

How to Select

Choose jack mackerel that has bright, clear eyes and shiny skin. Fresh fish should smell like the ocean, not fishy.

How to Store

Keep jack mackerel refrigerated at 32°F (0°C) and consume within 1-2 days. For longer storage, freeze it.

Myths vs Realities

MythAll fish are low in mercury.
RealityCertain fish, including jack mackerel, can have higher mercury levels, so moderation is key.
MythFish is not a good source of protein.
RealityFish like jack mackerel is an excellent source of high-quality protein.
MythYou can eat fish every day without any concerns.
RealityDaily consumption should be limited due to potential mercury exposure.

Healthy Recipes

Spicy Jack Mackerel Tacos

These flavorful tacos feature jack mackerel marinated in a zesty lime and chili sauce, served on whole grain tortillas with fresh avocado and cabbage slaw.

Ingredients
  • 2 cans of jack mackerel, drained
  • 2 tablespoons olive oil
  • 1 lime, juiced
  • 1 teaspoon chili powder
  • 1/2 teaspoon cumin
  • 4 whole grain tortillas
  • 1 avocado, sliced
  • 1 cup shredded cabbage
  • Fresh cilantro for garnish
Instructions
  1. 1. In a bowl, mix olive oil, lime juice, chili powder, and cumin. Add the drained jack mackerel and marinate for 15 minutes.
  2. 2. Heat a skillet over medium heat and cook the marinated jack mackerel for 5 minutes, stirring gently.
  3. 3. Assemble the tacos by placing the mackerel on tortillas, topping with avocado, cabbage, and cilantro.

Jack Mackerel Quinoa Salad

A nutritious salad combining protein-rich quinoa with jack mackerel, cherry tomatoes, cucumber, and a light lemon dressing for a refreshing meal.

Ingredients
  • 1 cup cooked quinoa
  • 1 can jack mackerel, drained
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 2 tablespoons olive oil
  • 1 lemon, juiced
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine cooked quinoa, jack mackerel, cherry tomatoes, and cucumber.
  2. 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Pour the dressing over the salad and toss gently to combine.

Jack Mackerel and Spinach Stuffed Peppers

Bell peppers stuffed with a savory mixture of jack mackerel, spinach, and brown rice, baked until tender and delicious.

Ingredients
  • 4 bell peppers, halved and seeded
  • 1 can jack mackerel, drained
  • 2 cups fresh spinach, chopped
  • 1 cup cooked brown rice
  • 1 teaspoon garlic powder
  • 1/2 teaspoon paprika
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix jack mackerel, spinach, brown rice, garlic powder, paprika, salt, and pepper.
  3. 3. Stuff the bell pepper halves with the mixture and place them in a baking dish. Cover with foil and bake for 25 minutes.

Jack Mackerel Mediterranean Bowl

A vibrant bowl featuring jack mackerel, roasted vegetables, and a dollop of tzatziki for a healthy Mediterranean-inspired meal.

Ingredients
  • 1 can jack mackerel, drained
  • 1 zucchini, diced
  • 1 bell pepper, diced
  • 1 cup cherry tomatoes
  • 2 tablespoons olive oil
  • 1 cup cooked brown rice
  • 1/2 cup tzatziki sauce
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C). Toss zucchini, bell pepper, and cherry tomatoes with olive oil, salt, and pepper, and roast for 20 minutes.
  2. 2. In a bowl, layer cooked brown rice, roasted vegetables, and jack mackerel.
  3. 3. Top with tzatziki sauce before serving.

Jack Mackerel Sushi Rolls

Healthy sushi rolls made with jack mackerel, avocado, and cucumber, wrapped in nori and served with a side of soy sauce.

Ingredients
  • 1 can jack mackerel, drained
  • 1 avocado, sliced
  • 1 cucumber, julienned
  • 4 sheets of nori
  • 2 cups sushi rice, cooked
  • Soy sauce for dipping
Instructions
  1. 1. Lay a sheet of nori on a bamboo sushi mat and spread a thin layer of sushi rice over it.
  2. 2. Place jack mackerel, avocado, and cucumber in the center of the rice.
  3. 3. Roll tightly, slice into pieces, and serve with soy sauce.

Jack Mackerel and Sweet Potato Cakes

These delicious cakes combine jack mackerel with sweet potatoes and herbs, pan-fried to a golden crisp for a healthy snack or meal.

Ingredients
  • 1 can jack mackerel, drained
  • 1 large sweet potato, cooked and mashed
  • 1/4 cup breadcrumbs
  • 1 egg
  • 1 tablespoon fresh parsley, chopped
  • Salt and pepper to taste
  • Olive oil for frying
Instructions
  1. 1. In a bowl, mix jack mackerel, mashed sweet potato, breadcrumbs, egg, parsley, salt, and pepper.
  2. 2. Form the mixture into patties.
  3. 3. Heat olive oil in a skillet and fry the patties for 4-5 minutes on each side until golden brown.

Jack Mackerel and Avocado Toast

A quick and nutritious breakfast option featuring smashed avocado topped with jack mackerel on whole grain toast.

Ingredients
  • 2 slices whole grain bread
  • 1 can jack mackerel, drained
  • 1 avocado, mashed
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
  • Red pepper flakes for garnish
Instructions
  1. 1. Toast the whole grain bread until golden.
  2. 2. In a bowl, mix mashed avocado with lemon juice, salt, and pepper.
  3. 3. Spread the avocado mixture on toast and top with jack mackerel and red pepper flakes.

Jack Mackerel and Vegetable Stir-Fry

A quick stir-fry featuring jack mackerel and a colorful array of vegetables, tossed in a light soy sauce for a healthy dinner option.

Ingredients
  • 1 can jack mackerel, drained
  • 1 cup broccoli florets
  • 1 bell pepper, sliced
  • 1 carrot, julienned
  • 2 tablespoons soy sauce
  • 1 tablespoon olive oil
  • 1 teaspoon ginger, minced
Instructions
  1. 1. Heat olive oil in a wok over medium-high heat.
  2. 2. Add broccoli, bell pepper, and carrot, and stir-fry for 5 minutes.
  3. 3. Add jack mackerel, soy sauce, and ginger, and cook for an additional 2 minutes before serving.

Jack Mackerel and Chickpea Salad

A hearty salad combining jack mackerel and chickpeas with fresh herbs and a lemon vinaigrette for a protein-packed meal.

Ingredients
  • 1 can jack mackerel, drained
  • 1 can chickpeas, rinsed and drained
  • 1/2 red onion, diced
  • 1/4 cup fresh parsley, chopped
  • 2 tablespoons olive oil
  • 1 lemon, juiced
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine jack mackerel, chickpeas, red onion, and parsley.
  2. 2. In a separate bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Pour the dressing over the salad and toss gently to combine.

Jack Mackerel and Cauliflower Rice Bowl

A low-carb bowl featuring jack mackerel served over cauliflower rice, topped with sautéed vegetables and a drizzle of sesame oil.

Ingredients
  • 1 can jack mackerel, drained
  • 2 cups cauliflower rice
  • 1 cup mixed vegetables (carrots, peas, bell peppers)
  • 1 tablespoon sesame oil
  • 1 tablespoon soy sauce
  • Green onions for garnish
Instructions
  1. 1. In a skillet, heat sesame oil and sauté mixed vegetables until tender.
  2. 2. Add cauliflower rice and stir-fry for 3-4 minutes.
  3. 3. Top with jack mackerel and drizzle with soy sauce before serving.

Frequently Asked Questions (FAQ)

What are the health benefits of eating jack mackerel?

Jack mackerel is rich in omega-3 fatty acids, which support heart health, reduce inflammation, and improve brain function.

How often can I eat jack mackerel?

It is recommended to consume jack mackerel 1-2 times a week, but be cautious of mercury levels.

Is jack mackerel sustainable?

Sustainability varies by fishing practices; check for certifications like MSC to ensure responsible sourcing.

Can I eat jack mackerel if I have a fish allergy?

No, individuals with fish allergies should avoid jack mackerel and all fish products.

What is the best way to cook jack mackerel?

Grilling or baking are preferred methods to retain flavor and nutrients; avoid frying.

Does jack mackerel contain bones?

Yes, jack mackerel contains small bones; ensure proper cleaning and filleting before cooking.

How should I store jack mackerel?

Store fresh jack mackerel in the refrigerator and consume within 1-2 days; freeze for longer storage.

What are the nutritional values of jack mackerel?

Per 100g, jack mackerel contains approximately 140 calories, 20g protein, 5g fat, and is rich in vitamins and minerals.

Related Superfoods
Abalone Fresh Abalone Aged Blue Cheese
Comparisons
Jack Mackerel vs Alaska Plaice Fillet Jack Mackerel vs Albacore Tuna Jack Mackerel vs Albacore Tuna
Nutrients
Protein in Jack Mackerel Calories in Jack Mackerel Vitamin-c in Jack Mackerel Magnesium in Jack Mackerel
Featured Guides
Health Benefits of Jack Mackerel Healthy Recipes with Jack Mackerel
Rankings
Fish high in vitamin-b12 Fish high in selenium Fish low in carbohidratos Fish low in índice glucémico