Kingfish, more commonly known as king mackerel, thrives in the Atlantic Ocean along the United States’ East Coast. A large, oily fish with a rich, pronounced flavor, kingfish is typically grilled, smoked, or incorporated into a fish dip.
While there are concerns about kingfish’s mercury content, according to the Wild Alaskan Company, it’s also an excellent source of several important nutrients.
Lean Protein
One 3-ounce (oz) serving of kingfish contains over 17 grams (g) of protein, providing about 14 percent of your daily value of the macronutrient based on a 2,000-calorie diet, according to the U.S. Department of Agriculture (USDA).
Meanwhile, it contains less than 2 g of total fat and 45 milligrams (mg) of cholesterol, making it a lean protein source. Lean protein supports the building and repair of tissue throughout the body such as muscle, bone, and skin without adding excess fat and cholesterol to your diet.
Omega-3 Fatty Acids
According to the Office of Dietary Supplements, omega-3 fatty acids serve a number of essential roles, from supporting the structure and function of cells to mitigating inflammation, but they’re best known for their heart health protective effects.
The omega-3s in fish oil, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) in particular, may help lower blood pressure and reduce the amount of triglycerides in your blood, according to The Nutrition Source. A 3-oz serving of kingfish provides 266 mg of combined EPA and DHA, in addition to other healthy fatty acids, according to the USDA.
B Vitamins
As a group, B vitamins support metabolic health by helping convert food into energy, according to MedlinePlus. Your body also uses niacin (B3) to make hormones, according to the Office of Dietary Supplements, while vitamins B6, according to Mayo Clinic, and B12, according to the Office of Dietary Supplements, are essential for synthesizing red blood cells and DNA.
Kingfish contains a significant amount of all three of these B vitamins. According to the USDA, a 3-oz serving provides 46 percent of your daily value of niacin and 25 percent of your daily value of vitamin B6. When it comes to vitamin B12, most people need to consume 2.4 micrograms (mcg) daily, according to Mayo Clinic. This same portion of kingfish provides 13.3 mcg of vitamin B12.
Selenium
Your thyroid gland can’t function optimally if you don’t get enough selenium in your diet, according to the Office of Dietary Supplements. Selenium also strengthens your immune system, helping produce antioxidants that protect cell membranes from damage caused by free radicals.
Most adults need to source 55 to 70 mcg of selenium from their diets each day. One 3-oz serving of kingfish supplies 31 mcg of selenium, according to the USDA.
Mercury Warning
Kingfish, or king mackerel, does contain higher levels of mercury compared with other fish and seafood options, according to the Wild Alaskan Company. With that said, most healthy people can still enjoy kingfish occasionally without experiencing harmful effects from mercury exposure, according to Cleveland Clinic.
People who are pregnant or breastfeeding, as well as infants and young children, are particularly susceptible to mercury poisoning and therefore advised to avoid eating high-mercury fish, according to the U.S. Food and Drug Administration.
