Nutrition
The difference you can taste
Fishing is so much more than an industry here – it’s a lifestyle. Our fishermen are proud of their work and go to great lengths to ensure that we continuously deliver the highest quality produce for our customers. That’s why they will only fish for mackerel when it’s at its best and most nutritious, we call this the ‘premium catch period’. If you’re passionate about making healthy food choices, the information below will give you the confidence to enjoy and recommend mackerel.
Autumn is the peak season for fishing mackerel, as this is when it has up to 30% fat. The extra fat enhances the flavour of the fish and ensures that it’s packed with protein, vitamin D and lots of healthy omega-3.
What makes Norwegian mackerel so good?
Fatty acids
Mackerel is a nutritious fish for everybody. It has high levels of essential fatty acids, which improve endurance and aid recovery after exercise, while helping to maintain beautiful skin.
Protein
Every single cell in your body needs protein to maintain it. Mackerel is a fantastic source of these essential macromolecules, with 18.6g per 100g.
Omega-3
Omega-3 forms important building blocks within the brain. It also prevents and reduces the development of cardiovascular diseases. Omega-3 consists of the marine fatty acids EPA and DHA.
Vitamin D
The body needs vitamin D to balance the calcium levels – a process that helps to create strong and healthy bones.
Selenium
This important element fights harmful chemical processes in the body (also known as an antioxidant). Selenium supports a healthy immune system and good cognitive function.
Amazing omega-3
These MRI scans show how fat disperses into the fish. At the end of winter the fish has low levels of fat. With onset of feeding in May-June the fat level increases, and in September and October (when the Japanese like to eat Norwegian mackerel), the healthy fish fat is found throughout the fish.
Arne Duinker, a researcher at the National Institute for Seafood Research, undertook a study into the health benefits of Norwegian mackerel. The team put the mackerel through an MRI machine, the scan highlighted how the fat disperses through the fish. It was clear that the healthy fat content, such as omega-3, increased throughout the season. In September and October, the healthy fats are found throughout the fish.
Nutrition facts
Nutrition value per 100 g of boneless wild, raw autumn mackerel
| Energy | 214 kJ |
|---|---|
| 293 kcal | |
| Protein | 17 g |
| Fat | |
| of which | |
| - Saturated fat | 5.3 g |
| - Monounsaturated fat | 9.1 g |
| - Polyunsaturated fat | 7.2 g |
| of which | |
| - Omega 3 (n-3) | 6.3 g |
| - Omega 6 (n-6) | 0.5 g |
| Cholesterol | 80 mg |
| Carbohydrates | 0 g |
| Vitamins | |
|---|---|
| Thiamine | |
| C | |
| Ribloflavin | 0.28 mg |
| Niacin | 8.3 g |
| B6 | 0.61 mg |
| Folate | 15 μg |
| B12 | 7.4 μg |
| A | 15 μg |
| D | 5.4 μg |
| E | 0.4 mg |
| Minerals | |
| Calcium | 15 mg |
| Phosphorus | 194 mg |
| Iron | 0.8 mg |
| Magnesium | 24 mg |
| Potassium | 367 mg |
| Zinc | 0.6 mg |
| Selenium | 60 μg |
The National Council for Nutrition's Report
“Developments in the Norwegian Diet 2010”Frequently asked questions
How do I know that Norwegian mackerel is safe?
Norway's fish industry operates in accordance with EU food safety legislation. Our Food Safety Authority is responsible for checking food safety, recommending new measures and drawing up regulations. The Scientific Committee for Food Safety is responsible for conducting risk assessments.
Do capsules or pills provide the same health benefits?
Norwegian mackerel contains several nutrients that you will not get from omega-3 supplements, including vitamin D, protein and selenium. The synergy of these ingredients gives greater health effects than omega-3 supplements alone. However, for those who struggle to eat the recommended 2-3 portions of fish a week, omega-3 supplements may be a way to achieve a suitable dose.
Is it safe for pregnant women to eat fish and seafood?
Yes – in fact it’s encouraged. The World Health Organisation (WHO) recommends that women eat more seafood while pregnant.
For more information about Norway’s quality and safety checks, please see our dedicated Quality and Seafood Safety pages.
LEARN MORE ABOUT NORWAY'S QUALITY SEAFOOD
We pride ourselves on our quality and safety standards. Discover more about the steps being taken to ensure that Norwegian Mackerel remains a popular choice on the world’s menu.
