Mackerel (Atlantic) Overview
Mackerel is one of the richest sources of omega-3 fatty acids EPA and DHA, surpassing even salmon. This oily fish provides exceptional vitamin D, vitamin B12, and selenium while being lower in mercury than larger fish. Mackerel supports heart health, brain function, and reduces inflammation throughout the body.
Why Mackerel (Atlantic) Helps With Muscle Building
Building muscle requires more than just lifting weights—nutrition plays an equally crucial role. The right foods provide the protein for muscle synthesis, carbohydrates for energy, and micronutrients for recovery and hormone optimization.
Mackerel (Atlantic) Nutrition Facts
Per 88g (3 oz cooked)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 223 | — |
| Protein | 20.3g | 41% |
| Total Carbohydrates | g | 0% |
| Dietary Fiber | g | 0% |
| Sugar | g | — |
| Total Fat | 15.1g | 19% |
| vitaminD | 16.1mcg | % |
| vitaminB12 | 16.7mcg | % |
| vitaminB3 | 9.1mg | % |
| selenium | 51.6mcg | % |
| phosphorus | 217mg | % |
Key Nutrients in Mackerel (Atlantic) for Muscle Building
Protein
20.3gSupports muscle building by providing essential protein
VitaminD
16.1mcgSupports muscle building by providing essential vitamind
Best Ways to Eat Mackerel (Atlantic) for Muscle Building
- Grill or broil with lemon and herbs
- Pan-sear with garlic and olive oil
- Smoke for traditional preparation
- Add canned mackerel to salads
- Make fish tacos with cabbage slaw
- Bake with tomatoes and olives
Pro Tip:
For optimal muscle growth, aim for a moderate calorie surplus of 300-500 calories above maintenance. This supports muscle synthesis while minimizing excess fat gain.
Mackerel (Atlantic) Health Benefits
- Exceptionally high omega-3 (1,000mg+ per 3oz)
- Very high vitamin D (90% DV) rare in foods
- Excellent vitamin B12 (279% DV) for energy
- Rich in selenium (75% DV) for thyroid
- Provides high-quality complete protein (20g per 3oz)
- Lower in mercury than tuna or swordfish
- Contains coenzyme Q10 for heart health
- Supports brain health and cognitive function
Important Considerations
- King mackerel high in mercury - choose Atlantic or Pacific
- Fish allergy relatively common
- High in purines - may trigger gout
- Strong flavor - not for everyone
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