Small-medium oily fish canned with skin and bones. One 3.75oz can provides 21g complete protein, 2,200mg omega-3 EPA+DHA (more than sardines), 568IU vitamin D (142% DV), and 13μg B12 (542% DV). Mercury content remains low as a small, short-lived pelagic fish. More available than sardines in some rural and underserved areas.
Available at every grocery store, Dollar General, and Dollar Tree. Often $1.50-2.50/can. Sometimes cheaper than sardines. King Oscar and Brunswick brands widely available.
At 2,200mg EPA+DHA per can, canned mackerel provides more omega-3 than any other canned fish and meets the therapeutic dose for cardiovascular risk reduction (1,000-2,000mg/day EPA+DHA per American Heart Association recommendation) in a single can. The vitamin D content at 142% DV is exceptional — combined with sardines, alternating between the two provides robust vitamin D and omega-3 coverage without supplements. For Black Americans with 75% rates of vitamin D deficiency and high cardiovascular risk, one can of mackerel 3x/week addresses both deficiencies simultaneously. The B12 density (542% DV/can) addresses B12 deficiency in elderly, plant-leaning, and vegetarian individuals better than any other single food. A 2012 meta-analysis confirmed EPA+DHA supplementation reduced sudden cardiac death by 45% in high-risk patients.
Drain and flake from can. Use identically to sardines or tuna: on crackers with hot sauce, in grain bowls, in pasta, in fish cakes. The flavor is stronger than tuna but responds well to acidic accompaniments (lemon, vinegar, hot sauce, pickled peppers). The skin is edible and nutritious. Bones in smaller mackerel varieties (like King Oscar) are soft enough to eat for calcium.
Free, no account needed to ask.