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?

Amazing omega-3

Graph and MRI scans showing how fat disperses into the fish during the year

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
Dietary composition can affect a number of important risk factors in the development of cardiovascular diseases, including cholesterol levels in the blood, blood pressure and the blood's ability to form blood clots. Bringing dietary content in line with the recommendations of the Directorate of Health can help further reduce occurrences of cardiovascular diseases.

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.