Think Salmon Is the King of Omega-3? Think Again—This Humble Supermarket Fish Takes the Crown

For years, salmon has reigned supreme in the world of omega-3s. Often labeled the gold standard of heart-healthy eating, this pink-fleshed fish is a staple in wellness routines, prized for its rich, buttery taste and powerful nutritional profile. But according to recent nutrition data, salmon is no longer the undisputed champion of omega-3s.

Surprisingly, the true winner is a humble, widely available, and often overlooked fish: mackerel.

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Mackerel: The Underdog That Outshines the Giant

Despite its modest price and less glamorous reputation, mackerel contains more omega-3 fatty acids per serving than most types of salmon. On average, a 100-gram serving of mackerel delivers up to 5,134 mg of omega-3s, compared to about 2,500–4,000 mg found in the same portion of salmon, depending on the species.

What makes this even more impressive is mackerel’s accessibility. While salmon often comes with a premium price tag, mackerel is affordable, widely available in supermarkets, and comes in both fresh and canned forms—making it an easy addition to any kitchen.

Beyond Omega-3: A Nutrient Powerhouse

Mackerel is more than just an omega-3 heavyweight. It's also rich in:

• Protein – For muscle maintenance and metabolic health

• Vitamin B12 – Crucial for nerve function and red blood cell formation

• Vitamin D – Essential for bone health and immune support

• Selenium – A powerful antioxidant that supports thyroid and cellular health

These nutrients make mackerel a true all-rounder for those looking to boost their diet without breaking the bank.

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Why Omega-3s Matter

Omega-3 fatty acids, particularly EPA and DHA found in fatty fish, play a critical role in:

• Heart health – Reducing blood pressure and inflammation

• Brain function – Supporting memory, mood, and cognitive aging

• Eye health – Protecting against age-related macular degeneration

• Joint mobility – Easing symptoms of arthritis and promoting flexibility

Including just two servings of fatty fish like mackerel each week can deliver significant health benefits that support long-term well-being.

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The Verdict

While salmon still holds a place of honor on the menu, it's time to give mackerel the recognition it deserves. Affordable, nutritious, and richer in omega-3s than its more famous counterpart, mackerel proves that you don’t need to spend big to eat smart.

Next time you're at the supermarket, take a second look at the seafood aisle—you might just find the true champion of omega-3s sitting quietly in plain sight.