Mackerel vs. Herring — Health Impact and Nutrition Comparison

Calories

Compared to herring, mackerel has more calories per hundred grams. A hundred grams of mackerel contains 262 calories, whereas herring provides 203 calories.

The serving size of mackerel and herring is one fillet. 

Calories in one fillet or 88 grams for mackerel is 230kcal. One fillet of herring weighs 143 grams and has 290 kcal.

Protein

Mackerel and herring contain equal amounts of protein. The protein contents for mackerel and herring are 23.85g and 23.03g, respectively. Both provide all essential amino acids in small quantities.

Fats

Compared to herring, mackerel is higher in fats. A hundred grams of mackerel contains 17.81g of fat. Unlike it, herring has only 11.59g. Mackerel is high in monounsaturated and polyunsaturated fats. Herring, on the other hand, contains over two times less saturated fats.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Mackerel

2

Saturated Fat: Sat. Fat 4.176 g

Monounsaturated Fat: Mono. Fat 7.006 g

Polyunsaturated fat: Poly. Fat 4.3 g

Herring

1

Saturated Fat: Sat. Fat 2.615 g

Monounsaturated Fat: Mono. Fat 4.79 g

Polyunsaturated fat: Poly. Fat 2.735 g

Contains more Mono. FatMonounsaturated Fat	+46.3%
Contains more Poly. FatPolyunsaturated fat	+57.2%

Contains less Sat. FatSaturated Fat

-37.4%

Omega-3 fatty acids

Compared to mackerel, herring has two times more omega-3 fatty acids. Herring is high in omega-3 DHA and EPA, whereas mackerel is high in omega-3 DPA.

Carbohydrates

Mackerel and herring are carb-free.

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Mackerel

0

Herring

0

Vitamins

Mackerel is high in vitamins B2, B3, B5, B12, and A. On the other hand, herring contains more vitamins D, E, C, and folate.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Mackerel

7

Herring

6

Contains more Vitamin AVitamin A	+50%
Contains more Vitamin B1Vitamin B1	+42%
Contains more Vitamin B2Vitamin B2	+37.8%
Contains more Vitamin B3Vitamin B3	+66.1%
Contains more Vitamin B5Vitamin B5	+33.8%
Contains more Vitamin B6Vitamin B6	+32.2%
Contains more Vitamin B12Vitamin B12	+44.6%

Contains more Vitamin CVitamin C	+75%
Contains more FolateFolate	+500%

Minerals

Mackerel contains more magnesium and selenium. Moreover, mackerel provides less sodium. A hundred grams of mackerel has 83mg of sodium, whereas herring has 115mg. 

Herring is high in calcium and phosphorus. Herring also contains 83.3mg of choline, whereas mackerel does not.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Mackerel

3

Herring

4

Contains more MagnesiumMagnesium	+136.6%
Contains more IronIron	+11.3%
Contains less SodiumSodium	-27.8%

Contains more CalciumCalcium	+393.3%
Contains more CopperCopper	+25.5%
Contains more ZincZinc	+35.1%
Contains more ManganeseManganese	+100%

~equal in Potassium ~419mg

~equal in Phosphorus ~303mg

~equal in Selenium ~46.8µg

Mercury Level

The mercury concentration mean (PPM) for Atlantic mackerel is 0.05. Herring has a mercury concentration mean (PPM) of 0.078. Herring has a higher mercury level than Atlantic mackerel.

Compared to other types of mackerel, Atlantic mackerel has a lower PPM(0.05), whereas King mackerel has a higher PPM(0.73)(1).

Glycemic Index

Mackerel and herring do not contain carbohydrates and are low glycemic index foods. The glycemic index of both foods is 0.

Acidity

The potential renal acid load (PRAL) is a method for determining the acidity of food. The PRAL value of mackerel is 10.8. The PRAL value of the herring is 11.7. Both of them are acidic.

Cardiovascular Health

Oily fish have cardioprotective properties. In individuals with established coronary heart disease, omega-3 fatty acids may lower the risk of sudden cardiac death and overall mortality(2). 

Even a low-dose consumption of mackerel and herring may successfully control modestly high blood pressure over an extended length of time(3).

Consuming oily fish such as salmon, herring, and pompano can significantly raise the level of n-3 LC-PUFA in serum. According to the study, herring consumption may also reduce blood levels of TAG, apoB, apoCII, apoCIII, and TNF-α and increase serum levels of adiponectin(4). 

According to the study, mackerel consumption may reduce the level of VLDL and LDL. It also increases HDL/total plasma cholesterol ratio(5).

Diabetes

The findings do not suggest a protective impact of fish consumption or EPA and DHA intake on the incidence of type 2 diabetes(6).

However, for people with diabetes, fish rich in omega-3 fatty acids is a suitable option(7). 

Pregnancy

While pregnant, seafood may be a regular part of your healthy eating plan as long as you avoid fish that are high in mercury. Atlantic mackerel and herring are the best choices for pregnant women. Unlike it, they must avoid king mackerel, which is high in mercury(8).  

Moreover, fish consumption rich in omega-3 fatty acids is associated with embryonic development, including immunological, neural, and retinal function(9).   

Cancer

There was insufficient data to support the impact of omega-3 fatty acids on cancer risk. Weak evidence supports the link between omega-3 fatty acids and breast cancer, hepatocellular carcinoma, prostate cancer, and brain tumors(10).